Side Stitch Prevention and Remedies

Side stitch is a show stopper.  Unlike other running problems, side stitch happens when you least expect it.  It can happen in the middle of the race and could ruin your plans for a good finish. Bummer!

A side stitch is the sharp pain you feel on your sides somewhere below your ribs.  Modern medicine has found out that this may be caused by spasms in the diaphragm, an integral muscle for breathing found just below the rib cage. This muscle could also fatigue and cramp while running that leads to that sharp pain at one’s sides.

Side stitch is more common among beginners than long time runners.  Here are some running tips to prevent a side stitch and how to cure a side stitch when it occurs.

How to Prevent Side Stitch

Here are some ways to prevent that side stitch from ever happening.

Strengthen your diaphragm. The area around your belly is also called the core muscles. Exercises that improve your core muscles, like planks, or sit ups, could help strengthen your diaphragm and in the process decrease the occurrence of cramping or fatigue.  Practice running fast will also increase the endurance and strength of the diaphragm.

Watch your food intake. The timing of your food intake and the kind of food you ate might reduce the blood flowing through and around your diaphragm. Eat light and easy to digest foods more than 1 to 2 hours before running.

Start running gently.  Don’t crack up that speed in the first 10 minutes of the run.  Start gently and establish a good rhythm in your breathing pattern.

Consider your warm up. Although it might seem to be a waste of time to stand and do some warm ups, lack or absence of warm ups may cause irregular breathing patterns which can contribute to side stitches. Consider doing a 2-3 minute warm up routine before running.

Breathe. Regulating your breathing while you run may provide the needed oxygen to working muscles. Breathe deeply and adequately.  Try not to be nervous and stiff when you run since there is a tendency that you will have shallow and rapid breathing.

How to cure a side stitch

In cases where you are already experiencing a side stitch, here are some ways you can alleviate the pain.

Slow down and exhale deeply. One running coach said to time your exhales as your foot on the opposite side of the stitch strikes the ground. This was said to release the stitch and alleviate the pain.

Stop and bend. Stop running and bend forward. This will stretch the diaphragm and tighten the abdominal muscles, thereby easing the pain.  Walk briskly for a few seconds while concentrating on deep breathing.  Continue running after the stitch goes away.

Massage it. Gently rub the area with your hands. Massage relaxes the muscles and helps increase blood flow to the area.

Have you had a side stitch before?  Did it stop you from finishing the race?  How did you stop it?  Share them in the comments below.

More about Running Injuries:

• Side Stitch
• Blisters
• Achilles Tendonitis
• Iliotibial Band Syndrome (ITBS)
• Plantar Fasciitis
• Runner’s Knee
• Shin Splits