What is a stitch and why do they seem to strike only occasionallyduring exercise? Thomas Aston, by e-mail
A stitch is a pain normally felt under the ribs early in exerciseand particularly common in continuous aerobic exercise. The cause isnot known but it may be related to the diversion of blood away fromthe gut to the muscles leading to a relative ischaemia (thereduction in blood supply). It may also be related to the physicaleffect of trauma with the gut being knocked around, particularlyduring running or a combination of these two factors. A reduction inthe blood supply to the diaphragmatic muscle may also contribute. Itis more likely to happen if you are dehydrated, fatigued or not fitenough to do the type of exercise you are taking part in. It isoften reported as being more likely after a meal, particularly aheavy one, as this causes the gut to suffer more from both diversionof blood flow and mechanical trauma. Being fit for your sport anddoing a gentle and progressive warm-up reduces the chances ofdeveloping a stitch. If it occurs, runners usually have to stop andflex forwards to relieve the pain, but some manage to run through itand report that they are helped by distraction techniques such assqueezing a stone hard in their hand.
Is there is any truth in the old chestnut that sports peopleshould not have sex the night before a competition, and if not, whynot?
Nick Kirke, Plymouth The main problem with sex the night before acompetition is that it can interfere with sleep, rest and recoveryleading to under-performance the next day. There is nothinginherently wrong with sex - and as long as sleep is not disturbedthere should be no effect on performance the next day. The energyexpenditure involved is unlikely to be significant enough to reducesugar stores. All elite athletes will tell you how important it isto stick to a routine in the lead-up to a major competition. Theyneed to set in place a pattern of activity that they canrealistically reproduce before every competition. If they are usedto having sex the night before and find that it relaxes them andhelps them sleep better, then there is actually no reason toabstain. If, as is more commonly the case, sleep is curtailed byhaving sex, then it is not a good idea.
I have heard of something called fartlek training - could youtell me exactly what it is and explain its benefits?
Alison Hartson, by e-mail Fartlek training is high-intensityexercise lasting for just a few seconds up to a minute, but withonly a short rest between each effort. It is often performed as a'pyramid' with increasing length of effort. The period of rest makesa huge difference to the intensity that can be sustained. The firsteffort is a flat-out sprint and the aim is to maintain that as muchas possible in each of the subsequent bursts. In an enduranceathlete, this helps to produce speed and muscular endurance. Lactatewill rise to very high levels, helping to develop lactate tolerancewhich is essential in the closing stages of a race. The exercise isall done above the anaerobic threshold. It is a very effective formof training but can only be used as part of a full trainingprogramme. If you did just fartlek training with no race pace workor long endurance, then your performance would not improve as muchas it could. Fartlek training is not relevant for pure sprint orpower athletes. It is most useful for those competing for betweenone and 20 minutes.
During a round of golf, I sometimes find that I'm mistiming shots- it's a particular problem with the mid-irons. Is there a quick on-course fix?
Jane Harris, by e-mail Mistiming can have many causes, of whichan early hit when trying to force extra distance, is one. So take abigger club and swing easy. Apart from speeding up of the swingtempo, to which even the greats can be prone, the most common causeof mistiming is a creeping change in the stance, which alters thepoint of impact. You just need to take extra care when setting upand make sure you have the ball sufficiently far back in yourstance. For some reason, club golfers are more likely to have theball too far forward than too far back, caused, one suspects, by anintention to sweep the ball away rather than hit down on it.
Dr Richard Budgett, who is the medical director of the BritishOlympic Association, led this week's panel of experts Send yourquestions to: Sportsactive, `The Independent on Sunday', 191 MarshWall, London E14 9RS; or e-mail: sportsactive@ independent.co.ukWhile we take great care in answering your queries in Sports Clinic,Independent Newspapers and the contributors to Sports Clinic cannotbe held liable for any advice tendered. In all cases you shouldconsult your own practitioner
