Outside's long reads email newsletter features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors. Sign up today. Show Side stitches are a common complaint among runners. Although medical science has yet to determine the exact cause of the pain, some sports physicians believe that the root of the pain differs according to the experience level of the afflicted. Those new to the 5K distance may experience side stitches more frequently than more seasoned runners. When running, there is increased abdominal pressure pushing up on the diaphragm. At the same time, rapid breathing can cause the lungs to press down on the diaphragm, a muscle that if “pinched” from above and below, gets less blood flow and spasms, resulting in painful side stitches. The good news is, as the body adapts to training, breathing becomes less labored and, if this is in fact the cause of the spasm, the stitches will go away as the runner gets more accustomed to the distance. (Note: Asthma patients also breathe rapidly and are prone to this type of side stitch.) If experienced runners get side stitches, possible explanations include: the pre-race meal was too large, too fatty or too close to the event and it filled the stomach pulling down on the diaphragm, thus causing it to spasm. The nutrients needed for longer distances are not required for shorter distances; so 5K runners may need to cut down on intake. If this is difficult, sit down with a sports physician or sports nutritionist with a food log to come up with a new plan. (Newbies: Nutrition could also be the culprit for you, too, so look at your pre-race meal.) Once you get a side stitch, treatment is simple. Stop running and take long, slow deep breaths. I also recommend what I call the “Nike Swoosh” stretch because you look like their logo: Stretch with both arms extended to the sky then bend sideways at the waist to each side; hold for 15 seconds on each side. This should relieve the spasm and off you go again. Prevention is really the key. As your endurance gets better, you should experience fewer stitches as long as you don’t overeat before a race. – Lewis G. Maharam has written for Runner’s World and Competitor magazines and authored five books. This article first appeared in the July, 2011 issue of Competitor Magazine. When you’re running or exercising, you might sometimes get a sharp pain on the lower edge of your ribcage. This is a side stitch, also known as an exercise-related transient abdominal pain. Side stitches are very common and typically aren’t significant or harmful! What is a side
stitch? Side stitches can happen when you’re doing cardio, strength training, playing sports, or even walking up a long flight of stairs. This persistent, precise pain will feel like it’s right under your ribs or jabbing into your side. If you’re physically active, you’ve likely had a side stitch before! There are a few different theories as to what side stitches actually are. For example: Side stitch symptoms are very straightforward: you’ll feel a sharp pain, cramping, pulling, or aching on one or both sides of your body in the area where your rib cage ends. Sometimes you’ll feel a familiar pain on the top of your shoulder. The pain is often so bad that you need to slow or stop what you’re doing. If you stop activity, your side stitch could linger for a minute or two. If it’s a particularly intense cramp, you might be
sore for a few days. As touched on above, there are a few possible side stitch causes. Eating too close to a workout can trigger a side stitch. If you don’t time your meals well and if you consume the wrong things too close to a workout, you’re more likely to get a side stitch. If you have food in your stomach, your body will naturally pump more blood to that area as part of the digestion process. This means less blood
in the diaphragm and a higher chance of diaphragm cramping. Another potential cause is the stretching of ligaments. When you’re running, for example, the jolting motion of nonstop movement combined with labored breathing puts a lot of strain on the ligaments between your diaphragm and some of your organs. This stress often causes spasms, which is the
sharp stitch that you feel in your side. It’s possible that having an imbalance of sodium, potassium, and calcium in your blood can make side stitches more likely. Put simply, side stitches can be caused by any kind of exercise. They’re more likely to happen while you’re doing things that require you to rotate or move your torso, like swimming, jogging, sprinting, and similar activities. When you get a
stitch mid-workout, there are a few side stitch treatments you can test out, like: There are a number of tips and tricks you can try for side stitch prevention, including:
One of the most important things you can do is to stay well hydrated. Whether you have a significant event coming up or if you’re constantly active, make sure you drink a lot of water in the 12 hours leading up to exercising. Once you’re a few hours away, scale back your drinking so that you remain hydrated but not bloated. If you notice that you’re constantly getting side stitches during the same activity, try switching your routine up. If you get a lot of side cramps while you’re running, try adding biking or swimming into your exercise regimen. Seeking Medical AttentionIt’s important to know the difference between side stitches and chest pains due to low oxygen, as the two are often mistaken for each other. Chest pains are different in that the pain will be under your breastbone, not your rib cage; you’ll have a hard time catching your breath; and you’ll have a painful sensation in your left arm. Chest pains can also happen as a result of physical activity. Stop what you’re doing, and pay attention to your symptoms. If it feels different than a side stitch, you could have a more serious condition like a heart attack. Find medical help as soon as possible and consult with a healthcare provider to know what next steps you should take. When should I be worried about right side pain?If you have severe abdominal pain,especially on the right side, it's a good idea to consult a physician and rule out causes that need immediate attention, such as appendicitis, an ectopic pregnancy, ulcer or kidney stones.
What does it mean if my side hurts on the right?Pain on the right side of the abdomen can be caused by conditions such as appendicitis, hernia, kidney issues, reproductive system issues, irritable bowel syndrome (IBS), indigestion, or even gas. There are many possible reasons for discomfort in your right abdominal region.
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Why does my right side hurt when i exercise
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