Side stitch and running: why it happens and tips to overcome it

All runners know that feeling: one minute you’re running pain-free, and the next, you’re dealing with a sudden, painful side stitch. If you’ve ever had a run go south thanks to a side stitch, you’re not alone. Some research suggests up to 70 per cent of runners experience the painful cramp every year.

Why it happens

Commonly referred to as ETAP (exercise-related transient abdominal pain), the side stitch is still being studied, with limited research available. While there is no consensus on what causes the pain, medical professionals believe it’s associated with your diaphragm muscle and the surrounding tendons.

Your diaphragm is a muscle along the bottom of your ribs and is the main muscle associated with breathing. When you take air in, your diaphragm contracts, allowing your lungs to expand. Like other muscles, overworking your diaphragm during a run can strain the muscle, causing it to spasm. Other studies have determined that eating heavy foods or consuming sugary drinks can also lead to the nasty side stitch.

While there is no proven preventative action or treatment for a side stitch, there has been enough research (and anecdotal experience from runners everywhere) to provide helpful suggestions for avoiding that pain during your next run.

 

 

 

 

 

 

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A post shared by Dr. Caitlin A. | PT, DPT, CAFS (@caitalexander)

Breathing exercises

Before your run, practice belly breathing, a technique that allows us to take more air in and out of our lungs with the help of the diaphragm. Attempt to inhale for a count of five and exhale for a count of five. Try increasing your breath count to seven or eight once you have mastered a count to five. During your run you may only be able to count to three or four (during inhales and exhales) but the controlled breath will help you avoid straining your diaphragm and will ensure you are taking in enough air.

Slow down, stretch and apply pressure

Next time a side stitch comes on, slowing to a walk may be enough to lessen the pain and allow you to get running again. Take it a step further by raising your arms and taking a full-body stretch side stretch, breathing deeply into the side of the stitch. Finally, apply some pressure. This works especially well if you do it as soon as you feel the stitch coming on. As you’re walking and taking deep belly breaths, use your hand to apply pressure to the painful area. Each time you exhale, push a little deeper. You may have to do this a few times, but it should eventually cause the discomfort to dissipate.

Strengthen your core

Because your diaphragm and surrounding core muscles work so hard during your run, it is important to strengthen them. Try these core exercises as part of your strength routine. You may notice that increased core strength leads to fewer side stitch episodes over time.