Side Stitch When Running: Causes, Prevention, and Treatment

Running is a fantastic way to improve your fitness, but many runners have experienced the pain and discomfort of a side stitch. Side stitches are common in runners, but what causes them, and how can you prevent them? In this article, we’ll explore the science behind side stitches, the best ways to prevent them, and what to do if you experience one.

What is a Side Stitch?

A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a sharp pain or cramp that occurs in the abdomen during exercise, particularly running. It is a common complaint among runners, with up to 70% of them experiencing it at some point during their training or competition.

Side stitches usually occur on one side of the body, just under the rib cage, and can be very painful, causing runners to slow down or stop altogether. The pain typically comes on suddenly and can last for a few seconds to several minutes. It may also worsen with deep breathing or sudden movements.

Despite being a common complaint among runners, the exact cause of side stitches is not fully understood. Several theories have been proposed, including irritation of the lining of the abdominal cavity, a spasm of the diaphragm, or the stretching of the ligaments that attach the liver to the diaphragm. Other factors that may contribute to the development of side stitches include poor running posture, overeating before exercise, or dehydration.

While side stitches can be painful and disruptive, they are usually harmless and do not require medical attention. However, if the pain is severe or persistent, or if it is accompanied by other symptoms such as fever, vomiting, or diarrhea, it is important to seek medical attention.

 

What Causes a Side Stitch?

A side stitch, also known as exercise-related transient abdominal pain (ETAP), is a sharp pain or cramp that occurs in the abdomen during exercise, particularly running. While the exact cause of side stitches is not fully understood, several theories have been proposed based on scientific research.

One theory suggests that side stitches may be caused by the stretching of the ligaments that attach the liver to the diaphragm. In a study published in the Journal of Science and Medicine in Sport, researchers found that runners who experienced side stitches had greater liver displacement and strain on the diaphragm than those who did not experience side stitches. The researchers concluded that liver strain may play a role in the development of side stitches.

Another theory suggests that side stitches may be caused by irritation of the lining of the abdominal cavity. In a study published in the International Journal of Sports Medicine, researchers found that runners who experienced side stitches had higher levels of inflammatory markers in their blood than those who did not experience side stitches. The researchers concluded that inflammation of the abdominal cavity may be a contributing factor to the development of side stitches.

A third theory suggests that side stitches may be caused by a spasm of the diaphragm itself. In a study published in the Journal of Athletic Training, researchers found that runners who experienced side stitches had increased activity in the diaphragm muscle compared to those who did not experience side stitches. The researchers concluded that diaphragm spasm may be a possible cause of side stitches.

In addition to these theories, other factors may contribute to the development of side stitches. Poor running posture, such as leaning too far forward or slouching, can put extra strain on the diaphragm, which can cause it to spasm and result in a side stitch. Overeating before exercise or drinking too much fluid can also cause side stitches, as can dehydration.

 

Can Food Cause Side Stitch

Yes, food can be a contributing factor to the development of side stitches during exercise. Overeating or eating certain types of foods before exercise can increase the risk of developing a side stitch.

When we eat, the body diverts blood flow to the digestive system to help with digestion. This increased blood flow can cause the diaphragm to spasm, which can result in a side stitch. Foods that are high in fat, fiber, or protein take longer to digest and may increase the risk of developing a side stitch.

To prevent side stitches related to food, it is important to avoid eating a large meal within two to three hours before exercise. Instead, opt for a light snack that is easily digestible, such as a banana or a granola bar. Avoid foods that are high in fat, fiber, or protein, as well as spicy or acidic foods that can irritate the digestive system.

In addition to avoiding certain types of food, it is also important to stay hydrated before and during exercise. Dehydration can also contribute to the development of side stitches, so make sure to drink plenty of fluids, such as water or a sports drink, before and during exercise.

Overall, while food can be a contributing factor to the development of side stitches, proper meal timing and food choices can help prevent this from happening. By being mindful of what you eat and when you eat it, you can enjoy a more comfortable and effective workout.

 

Preventing Side Stitches

Side stitches can be a common and painful experience for runners, but there are steps you can take to help prevent them from occurring. Here are some tips on how to prevent side stitches:

1.Warm up properly: A proper warm-up routine can help prepare your body for exercise and prevent side stitches. Start with a light jog or walk, followed by some dynamic stretches to loosen up your muscles and get your blood flowing.

2. Practice good posture: Poor posture while running can put extra strain on your diaphragm and increase your risk of developing a side stitch. To prevent this, make sure to run with your back straight and your shoulders relaxed.

3. Breathe deeply: Shallow breathing can contribute to the development of side stitches. To prevent this, practice deep breathing techniques during your warm-up and throughout your run.

4. Gradually increase the intensity and duration of exercise: Sudden increases in the intensity or duration of exercise can put extra strain on your body and increase your risk of developing side stitches. To prevent this, gradually increase the intensity and duration of your exercise over time.

5. Avoid overeating before exercise: Eating a large meal before exercise can increase your risk of developing side stitches. To prevent this, eat a light meal or snack at least an hour before exercise.

Stay hydrated: Dehydration can also increase your risk of developing side stitches. Make sure to drink plenty of fluids before, during, and after exercise to stay hydrated.

In addition to these tips, it is also important to listen to your body and stop exercising if you experience severe or persistent pain. If you experience a side stitch during exercise, slowing down, breathing deeply, and massaging the affected area may help alleviate the pain.

 

Treating a Side Stitch

A side stitch can be a painful and uncomfortable experience during exercise. If you experience a side stitch, there are several steps you can take to alleviate the pain and discomfort.

Slow down: If you feel a side stitch coming on, slow down your pace or take a short break to catch your breath. This can help reduce the strain on your diaphragm and alleviate the pain.

Change your breathing pattern: Shallow breathing can contribute to the development of side stitches. To alleviate the pain, try to take deep, slow breaths and exhale fully. Some people find it helpful to exhale when the opposite foot hits the ground to help reduce the impact on the diaphragm.

Massage the affected area: Gently massaging the area where you feel the pain can help alleviate the discomfort. Use your fingers to apply gentle pressure to the affected area and massage in a circular motion.

Stretch: Stretching can help loosen up the muscles in your diaphragm and alleviate the pain of a side stitch. Raise the arm on the opposite side of the stitch and lean in the direction of the stitch. This can help stretch the diaphragm and relieve the pain.

Stay hydrated: Dehydration can contribute to the development of side stitches. Make sure to drink plenty of fluids before and during exercise to stay hydrated and prevent side stitches from occurring.

If the pain persists or becomes severe, it may be necessary to stop exercising and rest until the pain subsides. In some cases, over-the-counter pain relievers, such as ibuprofen, may also help alleviate the pain of a side stitch.

 

Studies on Side Stitch

Over the years, there have been several studies conducted on the phenomenon of side stitches, also known as exercise-related transient abdominal pain (ETAP). While the exact cause of side stitches is still not fully understood, these studies have shed light on some potential contributing factors and possible remedies.

One study published in the Journal of Science and Medicine in Sport found that side stitches were more common in younger and less fit individuals. The study also found that side stitches were more likely to occur during running than other forms of exercise, and that the risk of developing a side stitch increased with the intensity and duration of exercise.

Another study published in the International Journal of Sports Medicine found that shallow breathing and poor posture during exercise were contributing factors to the development of side stitches. The study also found that slow, deep breathing and good posture could help alleviate the pain of a side stitch.

In terms of prevention, a study published in the British Journal of Sports Medicine found that gradually increasing the intensity and duration of exercise over time could help prevent side stitches from occurring. The study also found that avoiding large meals before exercise and staying hydrated could reduce the risk of developing a side stitch.

In addition to these studies, there have also been anecdotal reports of various remedies for side stitches, such as massaging the affected area, changing breathing patterns, and stretching. While the effectiveness of these remedies has not been fully studied, they may be worth trying if you experience a side stitch during exercise.

Overall, while the exact cause of side stitches remains unclear, studies have provided valuable insights into potential contributing factors and ways to prevent and alleviate the pain of a side stitch. By being mindful of your breathing, posture, and exercise intensity, you can help reduce your risk of developing a side stitch and enjoy a more comfortable and effective workout.