Why Side Stitches Happen During Runs and How to Stop Them
Experiencing a sharp pain in the side during a run is a common issue linked to physical exertion. Learn what causes side stitches and how to prevent or relieve them effectively.
A sudden sharp pain in the side of the abdomen during a run or workout is a common phenomenon that can quickly turn an enjoyable activity into a struggle. Known medically as exercise-related transient abdominal pain, it frequently occurs just below the ribs during activities that involve repetitive upper body movements.
While many people attribute the discomfort to dehydration or poor physical conditioning, the underlying causes are more complex. Researchers suggest the pain may be linked to irritation of the peritoneum, the membrane lining the abdominal cavity, caused by repetitive friction. Another possible explanation involves the diaphragm, a key respiratory muscle, and changes in the load placed on it during physical exertion.
How to Prevent the Pain
Although the sharp sensation is usually not a sign of a serious medical condition, taking certain preventative steps can help reduce its likelihood:
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Avoid heavy meals before exercising: Eating a large meal close to physical activity can increase the risk of side pain. Allow adequate time to digest or opt for a light snack instead.
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Warm up gradually: Transitioning slowly from rest to high exertion allows the body to adapt.
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Focus on posture and breathing: Maintain an upright upper body and steady breathing patterns throughout the workout.
What to Do When Pain Strikes
If the pain appears mid-run, there is no need to push through it forcibly. Slow down the pace or stop briefly and take slow, deep breaths.
Gently press on the painful area while exhaling, or bend forward slightly if that helps relieve the sensation.
Some individuals also find relief through gentle stretching of the affected side. Once the pain subsides, physical activity can be resumed gradually.
