How to Deal with a Stitch in Your Side when Running

Have you ever had a stitch in your side? If you're a runner, chances are you've had a painful side cramp while running and had to stop until the sharp pain in your side, just under the ribcage, passed over. Visions of appendicitis may have passed through your mind, because these cramps are more common on your right side, but a stitch in your side is usually benign if it goes away with rest. What causes side cramps while running - and what should you do if you get one?

What Causes a Stitch in Your Side?

According to Dr. Darren Morton PhD, who has researched the cause of side stitches, they're likely caused by friction between the parietal peritoneum, the lining that covers the abdominal cavity, and the abdominal muscle itself. This friction is increased when you run, which can trigger irritation between the two surfaces - leading to pain. Side stitches aren't unique to runners, swimmers, soccer players and tennis players get them too - almost anyone who exercises is fair game.

What to Do If You Get a Side-Stitch

When a stitch in your side interrupts your running, slow down the pace a bit while pushing in and up on the painful area with your hand. At the same time, purse your lips and exhale deeply. If this doesn't work, stop running and slowly bend to the side opposite the side-stitch and do a long, slow stretch. If the pain doesn't go away after a few minutes, call your doctor.

How to Prevent Side-Stitches

Watch your food and water intake to avoid a stitch in your side. If you head out to run with a full stomach, it increases abdominal friction. Try to avoid eating for two full hours before your run, and hydrate yourself by drinking water, not juice or other high-carb drinks. According to a study published in the International Journal of Sports Nutrition, Exercise and Metabolism, high-carb drinks can trigger side cramps while running.

Another simple trick is to change the way you breathe. If a side-stitch occurs on your right side, change your breathing pattern so you're exhaling when your left leg hits the ground. Strengthening your abdominal and back muscles by doing core exercises may also help.

The Bottom Line?

Getting a stitch in your side is no fun, but it's usually not an indication of an appendix about to rupture or other serious health problems. Don't head out to run with a full stomach and know how to stop a side-stitch if one should start.

References:

Int J Sport Nutr Exerc Metab2004;14:197-208.

Fitness Magazine. March 2011. Page 74.