Why Do You Get a Side Stitch While Running?

Side stitch pains are felt in the lower abdomen during physical activity. Men who enjoy running may feel pain during workouts or races. While side stitches do not require medical attention, it’s essential to understand what causes them and how they affect everyday life.  

side stitch, what is a side stitch, how to avoid stitches when running

What Is a Side Stitch?

The medical term for a side stitch is exercise-related transient abdominal pain (ETAP) — you usually feel it on the lower side of your abdomen under your rib cage. A side stitch is a sharp pain on either side of the lower abdomen, which causes a cramping or pulling sensation. Sometimes a side stitch can be so painful that you have to stop the physical activity until it passes, which could take one or two minutes, depending on the extent of the pain. 

There’s no sole reason why a stitch occurs but a recent study revealed that 70% of runners experience ETAP annually. The pain can occur when running or doing simple chores like walking up the stairs — one suggestion is that a side stitch is a diaphragm spasm. 

What Causes Side Stitches?

While the pain is sharp and distinct, the exact cause of side stitches hasn’t been established. However, there are speculations about possible leading causes: 

• Diaphragm: When your breathing becomes rapid, your diaphragm becomes irritable, especially during exercise. 
• Organs: Your internal organs could cause the ligaments that connect your diaphragm to your abdominal organs to stretch — resulting in pain. 
• Shallow breathing: When you have inadequate breathing patterns, they reduce your oxygen intake, which causes the diaphragm to feel pressured or tired. Bad posture can also cause inadequate breathing — it can cause a 30% decrease in breathing. 
• Inadequate warm-ups: When you don’t prepare your body for the pressure it will endure during exercise, you can shock or irritate your diaphragm. 

Risk Factors: Why Men Get Side Stitches

One of men’s most significant risk factors is running after eating a full meal. A full stomach can pull down ligaments and muscles, irritating the diaphragm. When the diaphragm feels uncomfortable, it sends pain signals to the brain. 

If you’re a runner or new to running, you’re more prone to stitches if you don’t have a well-established breathing technique or strong core muscles. Your diaphragm and ligaments can experience tiredness quickly, causing your body to spasm. 

If you don’t have a fitness plan and your weak core muscles are not equipped to sustain your body during exercise, you may be prone to stitches. Your body requires strong core muscles as you progress in running. If your core muscles aren’t prepared for the strain, combined with inadequate breathing — your body is more prone to getting side stitches.

How to Avoid Side Stitches When Running

While side stitches can be frustrating — especially if you’re more prone to them than others, you can control them by using these pre-training techniques:

• Time your meals: If your body requires more time to digest food, give yourself enough time to eat and let the food properly digest. Everyone’s systems are different so focus on doing what’s best for your body to avoid it going into shock. 
• Hydration: Staying hydrated helps the body regulate oxygen and increases your energy. When you’re properly hydrated, your brain focuses on the goal, motivating you to reach your targets when running or training. Carry bottled water or look for water stations wherever you’re training to ensure you always have fluid in your body.
• Breathing patterns: Finding the right breathing patterns contributes to your body’s oxygen supply. Deep breathing helps your diaphragm take in adequate amounts of oxygen and release carbon dioxide. Once you find a breathing pattern, you can create a rhythmic breathing pattern, which is useful when running. Remember to control your breathing when running and building core strength.
• Core strength: Incorporate exercises into your daily routine to strengthen your core. If your core strength is adequate, your diaphragm and heart won’t feel pressure when you run faster than usual. Practical core exercises are planks, crunches and bicycle crunches. There are several plank options, including side planks, high planks and reach-under planks but you should find the one that works best for you. 

• Warm up properly: When you’re warming up, focus on light cardio to increase your heart rate and get your blood flowing. You can also do dynamic stretches like marching, lifting your knees, leg swings, arm circles and skipping. It’s essential to listen to your body. If you’re tired or overwhelmed, your body tells you to proceed with caution. 
• Good posture: Posture is crucial in breathing. When prepping for a run, maintain posture to avoid putting pressure on your diaphragm. Good posture can also reduce unnecessary energy wastage because you’re not using your muscles for unnecessary movements. You can also reduce injury by minimizing wasted movements and keeping an upright position to lower tension on the diaphragm. 

What To Do if You Get a Side Stitch

What do you do if you get a side stitch while running? If you get a side stitch while you’re hiking or mid-run, slow down or stop. Wait until the pain subsides. Gently press your hand on the painful area and exhale deeply. This helps to relax the diaphragm and reduce discomfort. You can also bend your torso slightly forward if that helps. 

Stay hydrated while running. Your body is losing fluid as you sweat, and staying hydrated helps your cognitive and body functions function properly. Avoid drinking sugary beverages before and during a run. Adjust your breathing by focusing on deep belly breathing. Inhale for three seconds and exhale for another three. This method restores your breathing rhythm and reduces strain. 

If you feel the stitch worsening, listen to your body. Slow down or completely stop and try again another day. Contact your doctor if the signs suggest the pain may be more intense than a usual side stitch. 

Run Strong, Run Smart

A side stitch is often frustrating and a common discomfort for runners, but understanding its causes and how to prevent it may help you in the long run. Focus on deep breathing to give your diaphragm enough air, build your core and decide when and how long you run to keep your training on track. If a side stitch does occur, slow down until your body is ready to run again.