There's nothing worse than finding the motivation to drag yourself out of the house for that run, swim or cycle than to be struck down with a cramp or stitch. The pain can really hit you hard and literally stop you in your tracks.

Common as they are, funnily enough, there is not that much scientific research investigating cramps and stitches. You see, well trained athletes have a very low risk of cramps and they have the time to fine tune any dietary practices that regularly cause stitches.

If cramps or stitches are regularly getting you down, changes to your workout routine should improve things. These tips from Sports Dietitians Australia should help you back on the highway to health:

Stopping that stitch in time

• Don't eat substantial amounts of food 2-3 hours before exercise as this allows time for the stomach contents to empty into the small intestine. This may avoid foods bouncing around in the stomach causing friction to the stomach lining leading to a stitch.
• Be well hydrated and consume small, frequent amounts of fluid during sport.
• Choose fluids that empty well from the stomach like water or sports drink and not soft drink or cordial, that empty slowly and increase the amount of friction on the stomach lining.

Cancelling out that cramp

• As mentioned above, training lessens your risk of cramping, so find what works for you and keep fit to cancel out regular cramps.
• Make it a rule to stretch your muscles and tendons before and after exercise
• Watch out for tight clothing that may be reducing blood flow to muscles
• Drink small, frequent amounts of fluids to avoid dehydration and definitely go for a sports drink with electrolytes during hot weather
• Avoid salt tablets as they may make dehydration worse by drawing water from the blood stream into the intestine and in turn leading to further cramps.
• Control your blood cholesterol levels as cramps occur in muscles that have a reduced blood supply due to narrowed arteries.

Check out Sports Dietitians Australia for further sports nutrition advice: www.sportsdietitians.com