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Prevent Running Side Stitches

Side stitches can mess up your running, and if you’d ever had one, you must know that many many people get it too. In fact, studies are showing up to 7 in 10 (!!) runners experience this a year.

Side stitches sounds like it’s related to sewing, but it’s a specific exercise-related transient abdominal pain (ETAP), which basically means that it’s a specific pain usually felt on one side of your abdomen.

Mild stitches feels more like cramping; but severe ones are sometimes described as stabbing, tearing and sharp pains (which means it can be really intense).

Here’s a couple of possible causes of stitches when running:

Muscle spasm

One of the earlier ideas of stitches is that it’s the diaphragm muscles cramping and acting up. Our diaphragm muscles are used for breathing, and like all muscles, if we push it hard or too much than it’s used to, then it can overwork and cramp up.

And running is one of those activities that can push the diaphragm muscles beyond its usual limits, though it tends to happen to more beginner runners or those who have not been exercising for a while.

Possible parietal peritoneum irritation?

Some are saying that side stitches could be irritation of the parietal peritoneum, which is a very thin membrane that lines the cavities of the pelvis and abdomen.

There’s lots of sensory nerves in this membrane that’s linked to the phrenic nerve (which controls the diaphragm); and the nerve can send signals to your diaphragm to contract (or not). So when the parietal peritoneum is irritated, it can lead to pain sensations in this nerve being more pronounced.

Spinal strains and stress

Another possibility is the increased strain, pressure and stress on the spine (bones of the neck and back). As you run, there is a lot of forces that goes through your spine:

  • up-and-down
  • side to side
  • rotational

These can lead to localized strain and pain in one side.

What are the risk factors for getting a side stitch?

Activities involving upper body

Frankly speaking, anyone can get it especially when they engage in activities or movement that includes the torso and upper body, even stuff like

  • basketball
  • volleyball
  • horse riding
  • swimming
  • cycling
  • etc

Though it seems like some activities do trigger side stitches more, such as running and jogging.

Skipping warm up not a good idea

Those who do not do warm up (or at least do not do an adequate warm up) seems to be more at risk of getting stitches before they go out for a run.

What you eat (or too close to activity) can cause pain

Eating a heavy meal in fat OR drinking stuff that’s high in sugar 1-2 hours before the event may increase the risk of side stitches.

Too intense too fast

Increasing your workout routine too fast (distance, duration, speed) is another reason for side stitches to happen; because you may be pushing your limits too hard.

Not breathing deep enough

If you’re a shallow breather (ie you take short breaths rather than deep belly breaths), that could lead to insufficient oxygen to your body leading to more fatigue during runs or workouts, which can mean more stitches.

How to stop a side stitch?

Here are some tips to help you stop a side stitch in its tracks:

  1. Slow down – when you’re running, you can keep moving, but you can slow down the pace. Jog, and take deeper breaths.
  2. Deep breathing exercises – practicing deep breathing (diaphramatic breathing) as “baseline breathing” will help you lots, especially when you get a side stitch. Inhale and exhale deeply and fully.
  3. Stretch your arms overhead + stretch your abs. To the side away from the stitch first, then to the side of the stitch. Hold for at least 30 seconds, 3X each side at least.
  4. Press and massage the stitch – if you’re having a stitch, do the above, and additionally, use your hand and fingers to massage the muscles that are cramping. Do this as you walk or rest.

Can I prevent these dang side stitches?

  1. Warm up properly – do a proper warm up that involves “smaller / mini version” of the actual activity. Eg for running, do some light jogging and walking. You’re looking at slowly activating the muscles that will be involved in the main activity later.
  2. Practice deep belly breathing throughout, be it for exercising or for normal days
  3. Avoid eating heavy meals and sugary drinks at least 2-4 hours before the workout. This includes drinking large quantities of water up to 2 hours before a run.
  4. Go slow…at least in the first 10+ minutes. This is especially if it’s your first time, or you’d not been exercising consistently recently. Space and stage things out, take your time.
  5. Strengthen your core – a strong core helps you activate your abs well may help you prevent stitches.

Do I need to see a doctor for my side stitch?

If it’s stitches only with jogging, and it goes away, then likely no issues. But if your side stitch is always there even without exercises or running, then do consider consulting your doctor.

Image taken: https://athleticsweekly.com/performance/how-to-avoid-a-stitch-59637/

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