There’s nothing more painful than when you find yourself running down a field in the heat of an intense soccer game, and your stomach begins to hurt as if you had taken a knife to it.
Stomach cramps, or side stitches, can hit at any time — before or after a meal, whether you’re a pro or just a weekend warrior. They’re painful, distracting and can wreck your game.
Well, I bear good news: Stomach cramps can often be prevented. With the right knowledge and preparation, you can keep those nasty cramps at bay and stay focused on the game.
In this guide, we will look into what causes stomach cramps, what you can do to prevent them, and what to do if you suffer from them during a match.
Let’s get in.
What Causes Stomach Cramps While Playing Soccer?
Stomach cramps in soccer players is usually caused by a combination of factors. Identifying these causes is the first step in preventing them.
1. Dehydration and Electrolyte Imbalance
While you’re running, jumping and sweating on the field, your body dehydrates and loses essential minerals such as sodium, potassium, magnesium, and calcium.
- Sodium – Lost through sweat, low sodium levels can cause muscle spasms.
- Potassium – Helps muscles contract and relax properly.
- Magnesium – Involved in muscle and nerve function.
- Calcium – Essential for proper muscle contractions.
These electrolytes are essential to muscle function, and too much or too little can cause cramping.
Sweat also has a good deal of sodium, and if you don’t replace it, you may get a state called hyponatremia (low sodium levels). This leads to muscle weakness, spasms, and cramps.
On the other hand, overhydration, when too much water is consumed without replacing electrolytes, can also lower sodium levels and cause similar problems.
2. Poor Warm-Up and Stretching
If your muscles are not prepared for the physical stresses of soccer, you are even more at risk for injury.
Tight, stiff muscles are more likely to cramp, particularly during sudden or vigorous movements.
3. Dietary Choices
Whatever you put into your mouth (or don’t) before a game can go a long way toward determining how you perform.
Heavy, greasy or hard-to-digest foods eaten before play can result in stomach cramps. Conversely, not eating enough can leave your muscles drained and more prone to cramping.
SEE ALSO | 10 Unhealthy Foods Soccer Players Should Avoid
4. Alcohol and Caffeine
Free-flowing alcohol is a guarantee of stomach cramps. Alcohol is a diuretic, and it uses up fluids and electrolytes your body requires to operate.
Likewise, too much caffeine can also have a diuretic effect, which can also lead to dehydration.
5. Environmental Factors
Playing in heat or humidity leads to greater sweating, potentially resulting in faster dehydration and electrolyte loss.
If you aren’t ready for the conditions, your chances of cramping increase.
6. Overexertion
Going too hard on your body, especially if you’re not accustomed to the intensity, can tire out and cramp your muscles.
That’s most likely if you’re not conditioned properly or if you’re coming off a lengthy layoff from playing.
How to Avoid Stomach Cramps While Playing Soccer
Now that we understand what causes stomach cramps, let’s discuss how to prevent them.
Here are 10 simple tips to avoid cramping on the pitch:
1. Drink Plenty of Water (But Don’t Overdo It)
Hydration is important, but it’s all about balance.” Stay hydrated during the day before your game, drinking water throughout the day and sipping fluids on match day.
A good rule of thumb is to hydrate around every 10-20 minutes of play, approximately 7-10 ounces of water.
For longer games or during hot weather, think about a sports drink that includes electrolytes like sodium and potassium.
This helps to replenish what you lose in sweat and keeps your muscles functioning properly.
2. Replenish Electrolytes
As described before, electrolytes are critical for muscular function. Eat potassium-rich foods (bananas, avocados), calcium-rich foods (dairy foods, leafy greens) and magnesium-rich foods (nuts, seeds).
Or consider adding a pinch of salt to your water or sports drink to replace sodium lost.
3. Warm Up Properly
A good warm-up readies your muscles for the challenges of the game and decreases the chances of cramps and injuries.
Warm up (5-10 minutes) – do some cardio even if light (e.g. jogging, jumping jacks); get in some heart rate elevation.
4. Stretch Before Playing
Once you warm up, devote a few minutes to stretching the major muscle groups, including your core and abdominal muscles.
Do slow, controlled stretches that can help increase flexibility and range of motion. Don’t bounce or overstretch, because it can cause injury.
5. Eat the Right Foods
Wholesome Meal 2-3 hours before the match. Go with complex carbs (whole grains, fruit), lean protein (chicken, fish) and healthy fats (avocado, nuts). Stear clear of heavy, greasy or spicy foods that can disturb your stomach.
For pre-game, if getting hungry before the game, call for a light snack, choose something that is not too rich and easily digestible, a banana, a slice of whole wheat bread with peanut butter or a handful of nuts.
SEE ALSO | 10 Best Healthy Foods Soccer Players Must Eat
6. Avoid Alcohol and Caffeine
Avoid alcohol and caffeine for several hours before your game. Both will dehydrate you and put you at risk of cramping.
If you’re nursing a hangover, you’ll want to skip this one — your body is already dehydrated, and not functioning at its best.
7. Pace Yourself
If playing at a high intensity is not your regular routine, start easy. A common reason cramps occur is from overexertion, so be in touch with your body and stop, as required!
8. Breathe Properly
Shallow breathing or breath-holding when the going gets tough can also lead to side stitches.
To oxygenate your muscles and help prevent cramping, practice diaphragmatic breathing (breathing from your stomach).
9. Take Breaks When Needed
If you sense a cramp building, don’t fight through it. Do short breaks, have enough water, lightly stretch the affected area.
Avoiding playing logic through the pain can aggravate the cramp and cause you to be more at risk of injury.
10. Consult a Professional
If you routinely suffer from stomach cramps despite precautions, it may be worth talking to a dietitian or a healthcare provider.
They may be able to help pinpoint any potential underlying factors, such as food intolerances or nutrient deficiencies, and offer tailored guidance.
How Do You Treat Stomach Cramps While Playing?
Even if you’re properly prepared, cramps can still occur. Here’s what to do if you’re hit by a stomach cramp or side stitch during a game.
1. Stop and Rest
Stop playing — this is step one, and rest the muscle you hurt. Using the muscle will extend the cramp and make it worse.
2. Keep Hydrated and Replenish Electrolytes
Drink water or a sport drink to rehydrate and replenish lost electrolytes. Don’t take big gulps of water: This can make the cramp worse.
3. Stretch Gently
If the cramp occurs in your abdomen, try gently stretching the muscle. For instance, lift your arms overhead and lean to the other side of the cramp.
This can relieve some tension and help ease the pain.
4. Massage the Area
Gently massaging the tight muscle can help it relax and encourage good blood flow. Gently, using circular motions and not too much pressure.
5. Practice Reverse Breathing
If it’s a side stitch you’re dealing with, employ reverse breathing: let out a big huff, then take rapid, shallow breaths.
Do this 10-15 times until pain relief is obtained.
6. Avoid Solid Foods
If your stomach is cramping, don’t eat solids until the pain is gone. When you are ready to eat again, stick with easy-to-digest foods such as bananas, rice or crackers.
SEE ALSO | How to Avoid Soccer Knee Injuries with Effective Home Exercises
How to Treat a Side Stitch During a Game
A side stitch (sharp pain under the ribcage) is common during intense exercise. Here’s how to get rid of it:
1. Practice Reverse Breathing
- Exhale forcefully, then take short, quick breaths in.
- Repeat about 10 times to ease the pain.
2. Adjust Your Breathing Pattern
- Breathe deeply using your stomach, not your chest.
- Focus on even, controlled breathing while running.
3. Stretch the Affected Side
- Raise your arm on the side of the stitch and lean to the opposite side.
- Hold for 20-30 seconds to relieve tension.
Recap
Stomach cramps can be a frustrating and painful experience; they don’t have to ruin your soccer game. You can take a few steps—stay hydrated, eat well, warm up properly, listen to your body—to greatly decrease your chances of cramping.
