Do you always get side stitches when you run? You’re not the only one! Around 70 percent of runners get these pains in a year. But you don’t have to put up with them. We’re here to share tricks so you can run without hurting.
Side stitches are sharp pains on your side, known as exercise-related transient abdominal pain (ETAP). They might be caused by muscle spasms in your diaphragm, a layer of your stomach getting irritated, and pressure on your spine when you run.
So, what can you do to stop side stitches from happening? We’ll explore some ways to keep those pains away:
Key Takeaways:
- Common causes of stitches include decreased blood flow to the diaphragm, spinal stress, and irritation of the parietal peritoneum.
- Not warming up properly, eating right before running, starting too hard, and improper breathing are common triggers for side stitches.
- Prevention tips include avoiding eating immediately before a run, following proper warm-up routines, starting slowly, staying hydrated, strengthening the core muscles, and practicing proper breathing techniques.
- Side stitches can hamper running performance, causing pain and discomfort, potentially ruining races or training sessions.
- If the pain lasts several hours or the abdomen is tender to the touch, seeking medical attention might be necessary.
Causes of Side Stitches
Side stitches are a common problem when running. About 70 percent of runners get them each year. While we don’t know exactly why they happen, we have some good ideas.
- Muscle spasms in the diaphragm: The diaphragm muscle, which helps us breathe, can spasm. This happens when it has to work harder during exercise. Such stress on the diaphragm can result in a side stitch.
- Irritation of the parietal peritoneum: Studies from 2015 suggest that side stitches could come from the parietal peritoneum getting irritated. This membrane, found in the belly and the pelvis, might rub and get irritated by movements during exercise, leading to the pain we feel.
- Stress on the spine: Spine stress from high-impact activities like running might also cause side stitch pain. But we’re not sure exactly how this happens.
Different people may get side stitches for different reasons. Other causes could be stretching of ligaments and not enough blood getting to the diaphragm when we exercise.
Knowing what can cause side stitches helps athletes deal with them. This knowledge can make exercise better and can even improve how well you perform.
Risk Factors for Side Stitches
Side stitches can happen to anyone while running. However, some things can make you more likely to get them. Knowing about these risk factors can help you lower your chances of getting side stitches. Here are some factors to think about:
Weak Core Muscles
Weak core muscles might cause side stitches. Core muscles like the transversus abdominis keep you stable while active. If these muscles are not strong, it can stress the diaphragm. This stress makes getting side stitches more likely. Doing exercises like planks and donkey kicks can make these muscles stronger. This can help you avoid side stitches.
Skipping Warm-Up Exercises
A good warm-up is key before you run. Not warming up can raise your risk of side stitches. Exercises that get your body moving, like jogging in place, get your muscles ready. Without these, your body might not meet the demands of running. This can cause side stitches. Doing a full warm-up before you run helps prevent them.
Improper Breathing Techniques
Your breathing while running makes a difference. Rapid, shallow breaths can tire out muscles and cause cramps. But, deep diaphragmatic breathing does the opposite. It gives your diaphragm more room to move. This reduces strain on your breathing muscles. Focusing on deep breaths from your belly can boost oxygen flow. This can lower your chance of getting side stitches.
Dietary Choices
Food and drink choices impact your risk of side stitches. Eating a big, fatty meal just before running can stress your stomach. This might lead to side stitches. Too many sugary drinks are not good either. It’s better to choose light, balanced meals and not drink sugary beverages before running. This way, your body is fueled right and your risk of side stitches decreases.
Knowing how to deal with these factors can help prevent side stitches while you run. Focus on strengthening your core, warming up properly, breathing well, and eating the right foods. These steps will make running more enjoyable without the worry of side stitches.
How to Stop a Side Stitch
During a run, a side stitch might hit you. But don’t worry. There are simple ways to beat the pain and carry on. First, slow down and try breathing differently. You might sigh with relief.
Then, try belly breathing. Take deep breaths to calm your diaphragm down. Next, stretch. Reach your arms up and lean over to the side if the stitch is there. This can really help. Finally, press gently on the painful spot as you breathe deeply. It may ease the pain.
How to Stop a Side Stitch
If a side stitch occurs during a run, there are several techniques that can help alleviate the pain and stop the stitch. Slowing down the pace and changing the cadence of breathing can often provide relief. Practicing belly breathing, where breaths are deep and full, can help relax the diaphragm. Stretching the arms and abdomen, particularly the side where the stitch is felt, can also provide relief. Applying pressure to the area with the stitch while inhaling and exhaling deeply can help release tension and reduce pain.
How to Prevent Side Stitches
Enjoying your run without side stitches is key for fun and comfort. We can avoid these pains by using several smart techniques. Let’s look at some ways to stop side stitches before they happen:
1. Warm-up Exercises
A proper warm-up is essential for keeping side stitches away. Start with exercises that get your blood flowing and muscles ready. Try leg swings, arm circles, and light running. This will prep your body and lower your risk of getting side stitches.
2. Proper Breathing Techniques
Deep breathing is vital to prevent side stitches. Instead of chest breathing, focus on breaths that fill your belly. Breathe deeply in through your nose, let your belly expand, and breathe out fully through your mouth. This relaxes your diaphragm and lessens cramp risks. Use deep breathing in your warm-up and running.
3. Dietary Choices
Your diet matters for side stitches. Avoid heavy, fatty meals and sugary drinks before you run. They slow down digestion and could cause discomfort. Go for small, healthy meals with complex carbs and proteins. Always hydrate well, but don’t overdrink just before running.
4. Core Strengthening
Stronger core muscles can lower your chances of getting side stitches. Add exercises like planks, donkey kicks, and twists to your routine. These make your diaphragm stronger and more resistant to fatigue. Work your core at least three times a week.
| Statistic | Insights |
|---|---|
| Approximately 70% of runners experience side stitches in a year | Side stitches are a common occurrence among runners |
| 50 runners studied in 2014 found that stronger trunk muscles and larger resting transversus abdominis size result in less pain from exercise-related transient abdominal pain (ETAP) | Strengthening the core muscles can reduce the intensity of side stitch pain |
| Research from 2015 suggests that side stitches might be triggered by an irritation of the parietal peritoneum | Understanding the potential causes of side stitches can help prevent their occurrence |
| Dr. Colvin recommends seeking medical attention if the pain from a side stitch lasts for several hours or if there is tenderness in the abdomen | Persistent or severe pain should be assessed by a medical professional |
By following these tips, you can reduce the risk of side stitches. Always pay attention to how your body feels. Good breathing, a healthy diet, and a strong core are your friends. Say goodbye to side stitches and run with pleasure!
References:
- Factors increasing the risk of side stitches include insufficient warmup, eating a heavy meal high in fat or consuming sugary drinks before running, ramping up workout intensity quickly, and shallow or chest breathing during exercise.
- Nearly one in five runners reported experiencing exercise-related transient abdominal pain (ETAP) in the prior year.
- Studies have shown that ETAP tends to recur, often in the same location each time, during activities that require repetitive torso movements.
- High-fat and high-fiber foods take longer to digest, potentially affecting oxygen-rich blood circulation during exercise.
- If experiencing side stitches along with symptoms such as dizziness, nausea, or chest pain, it is advisable to seek medical attention.
When to Seek Medical Attention
Side stitches happen to many people when they’re active. But, if you notice certain signs, it’s time to see a doctor. Most can be relieved at home but not all.
Feeling stomach pain with no exercise? Talk to a doctor. This pain might be a sign of a health issue. It’s better to get it checked.
Does your side pain stay for hours or get really bad? This can mean something more severe. It could be an injury inside or inflammation.
If your stomach hurts when you touch it, be careful. Such tenderness could mean something is wrong. Don’t ignore it if it’s there with the side stitch.
Always be cautious about your health. If you’re worried or feel something serious, get medical help fast.
Listen to what your body tells you. If symptoms don’t go away or get worse, see a doctor. Quick help can find and treat any serious issues causing the pain.
Strengthening Your Core to Prevent Side Stitches
Runners often face side stitches, but preventing them is possible. Strengthening your core can give your body the support it needs. This reduces the chance of getting side stitches. Aim to do core exercises three times per week for the best results.
Exercises that focus on your abdomen, back, and pelvis are key. They make your body stronger for when you’re out running.
- Planks: This exercise involves holding a push-up position, with your weight supported on your forearms and toes. It engages your entire core and can improve overall core stability.
- Donkey kicks: Get on all fours and kick one leg back, keeping your knee bent. This exercise targets your glutes and lower back while activating your core.
- Glute bridge: Lie on your back with your knees bent and feet flat on the ground. Raise your hips off the ground, engaging your glutes and core.
- Bird dog: Start on all fours and extend one arm forward while extending the opposite leg backward. This exercise improves core stability and targets the muscles along your spine.
- Loaded carry: Hold a weight, such as a kettlebell or dumbbell, in one hand and walk while keeping your core engaged. This exercise challenges your core muscles and improves stability.
- Palloff press: Stand next to a cable machine or resistance band and hold the handle with both hands. Extend your arms in front of you, resisting the pull of the cable or band. This exercise targets your core and helps improve stability and posture.
Adding these exercises to your workout routine will make you less prone to side stitches.
It’s important to do these exercises correctly. Always check with a pro to make sure you’re doing them right. Getting a solid core is a steady process. But don’t get discouraged. Keep at it and your runs will become much more enjoyable.
Dietary Choices to Prevent Side Stitches
What you eat is key to stopping side stitches. It’s smart to not eat big meals before you run. These meals can make your stomach work harder, steal oxygen from your diaphragm, and up your stitch chances.
It’s also a good idea to not drink too many sugary beverages. Studies show they might lead to more stitches. Avoid foods that you know can make you feel bloated or heavy, like meals with lots of fat or fiber.
Taking notes on what you eat and drink before running can be very helpful. This tracking can help you spot foods that lead to stitches. So, keeping an eye on your diet can lower your stitch risks and make running more enjoyable.
Recommended Dietary Choices:
- Avoid heavy meals before running
- Limit consumption of sugary drinks
- Avoid trigger foods that may cause bloating or discomfort
Follow these food rules, and your body will be ready for running. This way, you’ll lower the possibility of getting side stitches.
| Preventive Measures | Benefits |
|---|---|
| Avoid heavy meals | Reduces gastrointestinal discomfort and minimizes the risk of side stitches |
| Limit sugary drinks | Prevents spikes in blood sugar levels and reduces the likelihood of side stitches |
| Avoid trigger foods | Reduces the chances of gastrointestinal issues and side stitches |
Importance of Warm-Up Exercises
A proper warm-up helps avoid side stitches when running. It gets the body ready for the running you’ll do. Warm-ups get the blood moving and muscles working. They prevent side stitches and make you better at running.
Moving your legs and arms before you run is a good idea. It helps get more blood and oxygen to your muscles. This lets your body know it’s time to exercise. So, you’ll be all set for your run.
It’s also smart to do exercises that help your breathing muscles. Standing side bends and arm stretches work these muscles. They make these muscles more flexible. And this stops them from getting too tight when you run.
Don’t forget to twist your trunk. Rotating your upper body helps your core muscles work. This includes the muscle that supports your breathing, making side stitches less likely.
Spending a few minutes warming up can really help. It makes your body ready for running. This not only lowers the chance of side stitches but also makes your runs better.
Proper Breathing Techniques
Proper breathing can help a lot in avoiding side stitches when you run. Try to breathe using your stomach and diaphragm. This lets you take in more air. It means less chance of getting a side stitch.
Breathe from your diaphragm, not just your chest. This method lets you use more oxygen. It helps your muscles work better and lowers your stitch risk.
By breathing deeply, you relax and reduce diaphragm tension. This makes getting a stitch less likely.
Another tip is to match your breath with your running steps. For example, breathe in for two steps and out for one. This keeps air flowing well and your body rhythm smooth.
Start these techniques in your warm-up. Then, keep using them during your run. You’ll likely have a smoother, more enjoyable time.
Importance of Going Slow
When trying to avoid side stitches while running, begin slowly. This is important for both new runners and those increasing their speed or distance. Starting slowly can help prevent the pain of side stitches.
When you speed up too quickly, it strains your body. This stress can lead to odd breathing and cause side stitch pain. Giving your body time to get used to running helps avoid these issues.
It’s vital to have a training plan that fits your fitness level to prevent side stitches. Slowly increase how far or fast you run over time. This is better than pushing yourself too much from the start. It helps your body adjust and lowers the risk of side stitches.
Just remember, running isn’t about going fast from the beginning. Starting slow is key. Let your body adapt as you build up. With these steps and a good training plan, running can be enjoyable and pain-free.
The Importance of Gradual Progression
Easing into your running routine lowers the risk of side stitches and injuries. Jumping ahead too quickly stresses your body. When you slowly build up your distance or speed, your body has time to get ready. This makes side stitches less likely to occur.
| Benefits of Going Slow | Importance of Following a Training Plan |
|---|---|
| – Reduces the risk of side stitches | – Helps your body adapt to the demands of running |
| – Minimizes stress on the diaphragm | – Gradually increases distance or intensity |
| – Allows for proper breathing patterns | – Reduces the likelihood of injuries |
Concentrating on Core Strength
Working on core strength can stop side stitches when you run. It’s not only about making our midsection strong. Strong core muscles help our body stay still and lessen the work our breathing does. This makes our breath more efficient and lowers the risk of getting side stitches.
When our belly muscles are strong, running gets easier and we put less pressure on our breathing muscles. This means we’re less likely to feel that sharp side stitch pain. A 2015 paper from Sports Medicine showed that runners with mighty trunk muscles had less pain from side stitches.
Do exercises for your core to cut the chance of getting side stitches. Here are some moves to try:
- Glute bridges: Start by lying on your back, knees bent, feet flat. Push your hips up and squeeze your glutes and abs. Then, lower yourself. Do this several times.
- Bird dogs: Get on your hands and knees. Your hands should be under your shoulders, knees under hips. Lift your right arm and left leg. Keep your balance with your core. Hold briefly, then switch to the other arm and leg.
- Loaded carries: Grab a weight in one hand, like a dumbbell. Walk for some time or distance. Your core has to work hard to keep you straight. This builds your abs.
- Palloff presses: Stand feet apart, holding a band or cable at your chest with both hands. Push the band forward. Keep your core tight. Then, bring it back and repeat.
Do these exercises three times a week to make your core strong. That way, your breathing muscles work less hard when you run, and side stitches may not bother you.
Building core strength helps reduce the demand on the respiratory system, lessening the chances of side stitches.
Recognizing when to Seek Medical Attention
Side stitches are often not a big deal and can be treated at home. But, knowing when to go to the doctor is key. Side stitches happen for many reasons, like less blood to the diaphragm. They’re common during exercise, but not always.
If side stitch pain shows up without working out, it might be something else. It could mean internal injuries, hernias, or issues with your organs. For women, it might be something like diaphragm endometriosis. Early heart attack signs could also feel like this. Seeing a doctor is wise in such cases.
Don’t ignore a side stitch that lasts too long. It might hint at a more serious problem. Medical help is needed if the pain sticks around, even after you’ve stopped exercising for a while.
Feeling tender by the side stitch is another sign. If it’s sore when touched, it might be infected. This could need medical tests and treatment. A doctor can tell you what’s going on and how to fix it.
Knowing when side stitch pain needs a doctor is important for your health. Getting help when you need it can stop bigger issues. Doctors can offer the right treatment and advice.
| Recognizing Symptoms | Side Stitch Pain | Medical Attention |
|---|---|---|
| Pain without exercise | Lasting pain | Tender abdomen |
Exercises for Strengthening the Core
A strong and stable core helps you avoid side stitches when running. By adding core exercises to your routine, your stomach muscles will get stronger. This reduces how often you might feel uncomfortable when working out. Here are some great exercises for your core:
1. Glute Bridge
The glute bridge is easy and works your core, improving hip strength. Lie on your back with knees bent and feet on the floor. Lift your hips up, tightening your glutes and core. Hold then lower. Do this several times.
2. Bird Dog
Bird dog helps both your core and back. It boosts your balance. Begin on all fours, hands under shoulders, knees under hips. Stretch your right arm and left leg out. Hold briefly, then go back. Switch to the other arm and leg.
3. Loaded Carry
Loaded carry is great for total core work and strength. Carry a heavy weight in one hand and walk. Your core needs to be strong and your body straight. Then, switch hands and walk again.
4. Palloff Press
Palloff press is excellent for your core and posture. Attach a band to something solid and stand next to it. Hold the band with both hands and push it away from your chest. Keep your core tight as you move. Switch sides and repeat.
To steer clear of side stitches, do these exercises three times weekly for about 10 minutes each. Adding yoga or Pilates to your routine can also help your core and make you more stable overall.
| Exercise | Description |
|---|---|
| Glute Bridge | Lie with your back flat, knees bent, and feet on the floor. Lift your hips up, squeezing your glutes and core. Lower down after holding for a short time. |
| Bird Dog | Start on all fours, with hands under shoulders and knees under hips. Extend one arm forward and the opposite leg backward. Hold for a few seconds, then go back. Repeat on the other side. |
| Loaded Carry | Grab a heavy weight and walk for a set time or distance. Keep your core and posture strong. Change hands and repeat. |
| Palloff Press | Connect a band to something steady. Stand beside it and hold the band with your hands. Extend your arms in front of you. Move away from the anchor, but hold your core firm. Go back and do the other side. |
Doing these core exercises regularly and having a strong core will help avoid side stitches. You’ll also enjoy running more.
Conclusion
You can avoid side stitches and run with less pain. Just add a few important steps to your pre-run routine. Before you start running, warm up well. Do dynamic exercises that get your blood pumping and your muscles ready. This can cut down your chances of getting side stitches.
Focus on breathing right too. Breathe from your diaphragm with deep belly breaths. This helps get more oxygen into your body and lessens cramping risk.
Working on your core muscles is key as well. Moves like planks and donkey kicks can help a lot. They strenghten your abs and keep your body steady, easing pressure on your diaphragm.
Eating right is crucial too. Don’t eat big meals or drink sugary stuff before running. These can mess with how much oxygen your body gets. They might also cause side stitches.
Remember, knowing when to get medical help is important too. If you get side stitch-like pain when not exercising or if the pain sticks around, see a doctor. Tenderness in your belly could also be a sign of something more serious.
Putting these tips into action can make your runs better. Keep at it and don’t let side stitches stop you from reaching your goals. With the right approach, running can be a painless and enjoyable activity.