Side stitch: why it happens and how to avoid it
If you do sport, you’re more than likely familiar with the sharp pain in your side. What causes a stitch? And how do you prevent or get rid of it?
Contents
What is a side stitch?
A side stitch is a pain that mainly occurs during physical exertion, often in connection with running or other endurance sports. You will feel an intense stabbing pain either on the left side at the level of the spleen or on the right side by the liver. Sometimes the pain is even felt on both sides. Anyone can be affected. It doesn’t matter whether you’re an amateur or professional runner, a cyclist, swimmer or rower. A side stitch is unpleasant, but it’s not dangerous. It doesn’t harm the body or indicate serious health problems.
“Experts agree that side stitches are related to breathing.”
What causes a side stitch?
Scientists still aren’t 100% sure what causes a side stitch. This is primarily due to the fact that the pain disappears as quickly as it starts, which makes examinations difficult. “But experts do agree that it has something to do with breathing,” says Ramon Gubser, manager of the Physiozentrum physiotherapy centre in Uster. Many experts believe that the pain is triggered by the diaphragm. And there are also links to blood circulation and the supply of oxygen to the organs.
The diaphragm as a trigger for side stitch
Blood flow to the organs as a cause
How can you prevent a side stitch while jogging?
The fact that a stitch often occurs when you go jogging directly after eating fits with the theory of blood redistribution. “The gastrointestinal tract needs blood to digest food, which muscles also need for sport,” explains Gubser. Running on a full stomach leads to problems with the distribution of blood flow in the body. If you want to avoid getting a stitch, Gubser recommends not eating a big meal two to three hours before exercising.
If you’re hungry, small and easily digestible snacks such as bananas can help. It’s important to find a balance: your stomach shouldn’t be too full or too empty.
“If you want to avoid getting a stitch, you shouldn’t eat a big meal two to three hours before exercising.”
Another tip to prevent side stitch is to start training slowly and build the intensity gradually. This allows the body to slowly adapt the blood flow to its needs. Consistent training also protects against side stitch because it strengthens the entire system – i.e. muscle functions and blood circulation through the body.
Some experts also recommend breathing exercises or core training to prevent side stitch. Core training aims to strengthen the middle of the body – especially the area between the diaphragm and hips. However, the effectiveness of these measures has not been scientifically proven.
What helps against a side stitch?
A side stitch is harmless, but can be very unpleasant. The pain often forces the runner to slow their pace immediately or even break off their training. There’s no miracle one-size-fits-all cure against the pain. You have to find out what helps you. Some people say that it helps to breathe evenly and deeply into the stomach, while others prefer to take a short break and stretch their sides and flanks.
Right side stitch without exertion
Left side stitch without exertion
Bent posture
During pregnancy
About the expert
Ramon Gubser is a physiotherapist at the Physiozentrum group practice, which has locations throughout Switzerland. He manages the Uster branch. Gubser specialises in manual therapy and vertigo therapy.