Side stitch: why it happens and how to avoid it
‘No pain, no gain’ goes the slogans. We disagree. There’s always something you can do to lessen discomfort and still improve your fitness. Let’s start with the dreaded side stitch: why it happens and how to push through the affliction.
Some days we’re so determined to exercise that snow and period cramp couldn’t stop us from running. On very motivated days, we’ll even hit the pavement in the blistering heat, with blisters on our feet. But when we’re hit with a side stitch - that sharp, nasty pain that stabs below the ribs - it stops us in our tracks.
But what exactly is a side stitch? Why it happens is still to be proven, but there are plenty of theories. Since you’re asking, the scientific term for a stitch is ‘exercise-related transient abdominal pain’. Among the suggested causes of side stitches include:
- A lack of blood supply to the diaphragm
- Shallow breathing
- Gastrointestinal distress
- Strain on the ligaments around the stomach and liver
One of the most convincing theories is that irritation of the parietal peritoneum - the lining around the abdominal area - is what causes a side stitch. Your trunk muscles tire when you’re working out intensely, causing the muscles in your back to overcompensate and engage more extremely. This pushes into the nerves on your abdomen, side or shoulders, creating that sharp stitch. Ouch.
How to prevent side stitch
Side stitches, fortunately, are temporary. They hurt, but they’re harmless. And there are things you can do to avoid them:
1 - Avoid eating
Avoid eating in the two hours before a run or intense workout. This has been linked to side stitches occurring. Drinking lots before a run has also been linked with the pain, particularly fruit juices. A small power-up right before exercises, like a banana, is fine.
2. Breathe deeply and rhythmically
Running increases your body’s need for oxygen, but those short, shallow breaths aren’t the most effective way to get more of the big O. If you’ve already been hit with a stitch, deeper, rhythmic breathing can help relieve the pain. Try this: inhale for two steps, exhale for one.
3. Do a proper warm-up
Another reason our breathing is shallow is in response to colder climates. If you’re running on a chilly day, those quick, irregular breaths at the start of your run can cause your diaphragm to stay in a high position. This means your parietal peritoneum can’t relax - and neither can you, due to that little rib niggle.
4. Slow down
When that side stitch strikes, sprinting won’t help. If you can sprint, that is. The best thing to do is reduce your pace and walk (if needed) until the discomfort wears off.
5. Massage the area
We often press the area of pain with our hand, stretch it out and take some deep breaths - exhaling through the mouth. This is no bad thing - rubbing and massaging the stitch can actually help relieve the back muscles that are pressing onto the nerve causing the pain.
Stay clear of that pesky side stitch for good. Unlock your potential by learning more breathing techniques to improve your running efficiency.