Why Do Side Stitches Happen—and What Can You Do About It?

Feb 243 min read

Tackling the Dreaded Side Ache: A Runner's Guide

You're midway through your run, hitting your stride, when suddenly—a sharp, stabbing pain grips your side, forcing you to slow down or even stop. This unwelcome intruder is the notorious side ache (also known as a side stitch), a common nemesis for runners of all levels.

What Does a Side Stitch Feel Like?

A side stitch, medically known as exercise-related transient abdominal pain (ETAP), manifests as an intense stabbing or cramping sensation under the lower edge of the ribcage, typically on the right side. Some runners describe it as a sharp, jabbing pain, while others experience a dull ache that intensifies with continued activity. This discomfort can extend to the tip of the shoulder and often forces runners to reduce their pace or pause their workout altogether.

When Do Side Stitches Occur?

Side stitches commonly strike during physical activities that involve repetitive torso movements, such as running, swimming, or horseback riding.

They can occur at any time but are more prevalent during high-intensity efforts or when a runner starts too quickly without adequate warm-up.

Consuming large meals or sugary beverages shortly before exercise can also increase the likelihood of experiencing a side stitch.

Preventing Side Stitches

While side stitches can be disruptive, several strategies can help prevent them:

Mind Your Meals: Avoid eating large meals 1–2 hours before running. Foods high in fat and fiber take longer to digest and may contribute to side stitches. Opt for light, easily digestible snacks if you need to eat closer to your run. runnersworld.com

Hydrate Wisely: Stay well-hydrated throughout the day, but avoid consuming large amounts of water or sugary drinks immediately before running. Sipping small amounts during your run can help maintain hydration without overloading your stomach. asics.com

Warm-Up Properly: Engage in a thorough warm-up that includes dynamic movements to stimulate blood flow and prepare your muscles for activity. Incorporate reaching activities and trunk rotations to prepare the tissues surrounding the diaphragm. healthline.com

Dynamic Warm Up

Strengthen Your Core: A strong core provides better support for your torso during running, potentially reducing the occurrence of side stitches. Incorporate exercises like planks, bridges, and bird-dogs into your routine to enhance core stability. runnersworld.com

Practice Deep Breathing: Focus on deep, diaphragmatic breathing during your runs. This technique can help reduce tension in the diaphragm and surrounding muscles, decreasing the likelihood of a stitch.

Managing a Side Stitch During a Run

If a side stitch does occur:

Adjust Your Breathing: Slow down and concentrate on deep, belly breaths. Exhale forcefully to release tension in the diaphragm.
Apply Pressure: Gently press into the area where you feel the stitch while bending forward slightly. This can help alleviate the pain.
Stretch: Raise your arms overhead and lean away from the side with the stitch to stretch the affected muscles.
Slow Your Pace: Reduce your running speed or walk until the pain subsides before gradually resuming your pace.

Remember, side stitches are a common and usually harmless part of the running experience. By implementing these preventive measures and management techniques, you can minimize their impact and continue to enjoy your runs.

Happy running

Dayna - your fav. Exercise Physiologist