{"id":708,"date":"2021-08-03T15:41:16","date_gmt":"2021-08-03T15:41:16","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=708"},"modified":"2024-01-22T12:52:20","modified_gmt":"2024-01-22T12:52:20","slug":"side-stitches-during-run","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/side-stitches-during-run\/","title":{"rendered":"Side Stitches During a Run: What You Need to Know"},"content":{"rendered":"\n<p>Why does my side hurt when I run? If you are having the same experience, it may very well be a side stitch. And, you\u2019re not the only one. Approximately <strong>70% of runners<\/strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4281377\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong> report experiencing a side stitch<\/strong><\/a>.<\/p>\n\n\n\n<p>A side stitch is exercise-related transient abdominal pain. It typically occurs in the upper abdomen, with right side pain being more common than left side pain.<\/p>\n\n\n\n<p>Read on to find out more about why your side hurts when you run and what science has to say about this common condition.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#what-is-a-side-stitch\" title=\"What Is a Side Stitch?\">What Is a Side Stitch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#what-causes-side-stitch\" title=\"What Causes Side Stitch?\">What Causes Side Stitch?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#how-to-prevent-side-stitch\" title=\"How to Prevent Side Stitch?\">How to Prevent Side Stitch?<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#foods-to-avoid\" title=\"Foods to Avoid\">Foods to Avoid<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#do-not-run-on-a-full-stomach\" title=\"Do Not Run on a Full Stomach\">Do Not Run on a Full Stomach<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#hydrate-properly\" title=\"Hydrate Properly\">Hydrate Properly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#slow-down\" title=\"Slow Down\">Slow Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#breathe-deeply\" title=\"Breathe Deeply\">Breathe Deeply<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#control-your-breathing\" title=\"Control Your Breathing\">Control Your Breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#pre-stretch-your-abdominal-muscles\" title=\"Pre-Stretch Your Abdominal Muscles\">Pre-Stretch Your Abdominal Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#get-strong-abs\" title=\"Get Strong Abs\">Get Strong Abs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#practice-good-posture\" title=\"Practice Good Posture\">Practice Good Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#gradually-increase-your-fitness-level\" title=\"Gradually Increase Your Fitness Level\">Gradually Increase Your Fitness Level<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/joggo.run\/blog\/side-stitches-during-run\/#how-to-treat-a-side-stitch\" title=\"How to Treat a Side Stitch?\">How to Treat a Side Stitch?<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-is-a-side-stitch\"><\/span>What Is a Side Stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A side stitch is an abdominal pain you feel when running or performing other exercises such as sit-ups. Side stitches are also common while riding on horseback.<\/p>\n\n\n\n<p>For some people, side stitches feel like stabbing pain. For others, they feel more like stomach cramps or stomachaches.<\/p>\n\n\n\n<p>A side stitch can affect a new or beginner runner as well as professional athletes. However, the latter may be more aware of the potential triggers, which allows them to better predict and prevent the pain.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-causes-side-stitch\"><\/span>What Causes Side Stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Before we delve further into what causes your side to hurt when you run, it\u2019s important to note that the mechanism responsible for side stitch pain is not yet fully known.<\/p>\n\n\n\n<p>Doctors and researchers theorize that <strong>side stitches may be caused<\/strong> <strong>by diaphragmatic ischemia or blood movement to the diaphragm<\/strong>, the major muscle responsible for respiration.<\/p>\n\n\n\n<p>According to another theory, side stitches may occur when <strong>the abdominal or pelvic cavity lining becomes inflamed due to movement<\/strong>. This theory claims that gravity tugs at the ligaments in your abdomen when you run or exercise, causing the lining to become irritated.<\/p>\n\n\n\n<p><strong>Irritation of the spinal column<\/strong> is yet another potential explanation. According to this theory, running puts stress on a spinal nerve that runs to the diaphragm. The grounds for this is that putting manual pressure on the vertebra of the upper spine can replicate side stitch pain.<\/p>\n\n\n\n<p>Side stitches have also been <strong>linked to age, sex, or physical condition<\/strong>, with younger runners and females being<a rel=\"noreferrer noopener\" href=\"https:\/\/hfjc.library.ubc.ca\/index.php\/HFJC\/article\/view\/191\" target=\"_blank\"> more likely to experience it<\/a>. It has also been associated with gastrointestinal disease, <a rel=\"noreferrer noopener\" href=\"https:\/\/joggo.run\/blog\/what-to-eat-before-and-after-the-run\/\" target=\"_blank\">pre-exercise food choices<\/a>, and <a href=\"https:\/\/joggo.run\/blog\/how-to-run-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">running form<\/a>.<\/p>\n\n\n\n<p>However, while these theories may bring us closer to a full understanding of the causes of the condition, none fully explain the occurrence of side pain across different categories of runners.<\/p>\n\n\n\n<p>According to the<a href=\"https:\/\/health.clevelandclinic.org\/why-do-i-sometimes-get-a-side-stitch-when-i-run\/\" target=\"_blank\" rel=\"noreferrer noopener\"> Cleveland Clinic<\/a>, an <strong>imbalance of electrolytes in the body<\/strong> may also contribute to a side stitch. Electrolytes are essential nutrients like sodium, potassium, and calcium. The link between them and <a href=\"https:\/\/joggo.run\/blog\/13-tips-for-runners-to-avoid-cramping-on-the-race-day\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscle cramps<\/a> during running or intense exercise is well documented.<\/p>\n\n\n\n<p>The good news is that even if the cause of side pain may remain shrouded in mystery for now, <strong>you can prevent a side stitch<\/strong> and all the pain and annoyance that come with it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-prevent-side-stitch\"><\/span>How to Prevent Side Stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>With a few preventive measures, you can make the most of your runs by reducing the risk of side pain. None of these methods is infallible, but they can certainly help.<\/p>\n\n\n\n<p>Bear in mind that side stitch triggers could be different for different people. So you may want to put into practice different preventative methods until you discover the one that works for you best.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"foods-to-avoid\"><\/span>Foods to Avoid<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Before going for a run or exercising, <strong>avoid high-fat and high-fiber foods<\/strong>. These foods take longer to digest, giving your stomach more work to do.<\/p>\n\n\n\n<p>Also, you want to <strong>avoid drinking sugary beverages<\/strong> and high-carb drinks as research indicates these<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-014-0245-z\" target=\"_blank\" rel=\"noreferrer noopener\"> increase the risk for a side stitch<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"do-not-run-on-a-full-stomach\"><\/span>Do Not Run on a Full Stomach<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Following from the previous point, you want to <strong>avoid running on a full stomach<\/strong>, which may put further strain on your abdominal area.&nbsp;<\/p>\n\n\n\n<p>Be mindful of food before a run. Eat a light breakfast at least an hour before you lace your shoes or put it off after your run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hydrate-properly\"><\/span>Hydrate Properly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Stay hydrated while running or exercising to prevent muscle cramps and electrolyte depletion. According to the same study cited above, drinking low-carb sports drinks is less likely to trigger a side stitch.<\/p>\n\n\n\n<p><strong>Tip:<\/strong> You can <strong>make your sports drink<\/strong> by adding still water, lemon juice, a small pinch of salt, and, optionally, a natural sweetener like stevia. Just make sure you take a running bottle with you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"slow-down\"><\/span>Slow Down<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Don\u2019t push yourself too much too soon<\/strong>. Shift down a gear if you feel the stitch pain appearing. Take a break if needed. Pain while running is often a signal your body sends you to take it easier.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"breathe-deeply\"><\/span>Breathe Deeply<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Breathe through your mouth as you run<\/strong>. Exhale slowly, being aware of your breathing. This simple breathing technique can help ensure you take in enough oxygen, which your muscles need to keep running.<\/p>\n\n\n\n<p>You can also <strong>practice belly breathing<\/strong> before you run and as you move. Focus on breathing with your abdomen rather than with your chest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"control-your-breathing\"><\/span><a href=\"https:\/\/joggo.run\/blog\/how-to-breath-while-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Control Your Breathing<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Breathing well can help you avoid a side stitch, so <strong>try to breathe evenly<\/strong>, not too fast or too slow. Count and focus on your breathing as you run, making sure you breathe deeply.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"pre-stretch-your-abdominal-muscles\"><\/span>Pre-Stretch Your Abdominal Muscles<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Always warm up before you run<\/strong>, and pay special attention to your abs. Stretch with side torso twists and other similar exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"get-strong-abs\"><\/span>Get Strong Abs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Perform lower back and abdominal exercises regularly<\/strong>. Incorporating these exercises into your workout routine will strengthen your abs, which may reduce the risk of side stitches.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"practice-good-posture\"><\/span><a href=\"https:\/\/joggo.run\/blog\/how-to-run-properly\/\" target=\"_blank\" rel=\"noreferrer noopener\">Practice Good Posture<\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>You may have heard this a million times before, but it\u2019s worth repeating\u2014<strong>run tall, with your body well aligned<\/strong>.<\/p>\n\n\n\n<p>Running with your head forward increases the risk for side stitches, according to<a href=\"http:\/\/www.medrehab.sbmu.ac.ir\/m\/article_1100191_4bc4d546401ea97a9bce5ea7861ffde6.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"> this study<\/a>.<\/p>\n\n\n\n<p>Maintaining a good posture for your upper body is the key to making your abdomen work more easily as you run. Focus on your core.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"gradually-increase-your-fitness-level\"><\/span>Gradually Increase Your Fitness Level<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>Slow and steady<\/strong> is the way to go to improve as a runner as well as to mitigate the risk of side stitches and <a href=\"https:\/\/joggo.run\/blog\/common-runners-foot-injuries\/\" target=\"_blank\" rel=\"noreferrer noopener\">common injuries<\/a> like the <a href=\"https:\/\/joggo.run\/blog\/runners-knee\/\" target=\"_blank\" rel=\"noreferrer noopener\">runner\u2019s knee<\/a>.<\/p>\n\n\n\n<p>Increase mileage gradually by 10 to 15% every week or according to your running plan. Don\u2019t go beyond that even if you feel you can handle it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-to-treat-a-side-stitch\"><\/span>How to Treat a Side Stitch?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We\u2019ve looked at ways to prevent a side stitch. But what if you\u2019re kinda having one even as you read this? Getting a side stitch now and then is okay and nothing to worry about. There are ways to deal with it. Here are the most effective:<\/p>\n\n\n\n<ul>\n<li>Stop moving and apply pressure to the area with your fingers. Do it gently, feeling the spot where it hurts.<\/li>\n\n\n\n<li>Try bending your upper body forward as you apply the pressure.<\/li>\n\n\n\n<li>Take a deep breath and exhale the air slowly.<\/li>\n\n\n\n<li>Raise the arm on the affected side and lean toward the opposite side. Remain stretched for 30 seconds and then repeat on the other side.<\/li>\n\n\n\n<li>Drink some water to stay hydrated. Even better, take in some electrolytes. Having a running supplement at home can prove useful.<\/li>\n<\/ul>\n\n\n\n<p>A side stitch is usually nothing to worry about. Yes, it may slow you down, but it will usually go away within minutes.<\/p>\n\n\n\n<p>In the end, to reduce your risk of side stitches, combine preventive measures and make sure you\u2019re properly hydrated and nourished.<\/p>\n\n\n\n<p>And if you do happen to get a side stitch now and then, don\u2019t worry\u2014most runners do!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why does my side hurt when I run? If you are having the same experience, it may very well be&#8230;<\/p>\n","protected":false},"author":5,"featured_media":721,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"14","inline_featured_image":false,"footnotes":""},"categories":[14],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/708"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=708"}],"version-history":[{"count":26,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/708\/revisions"}],"predecessor-version":[{"id":3861,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/708\/revisions\/3861"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/721"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}