Whether you’re hitting the trails or the track, your summertime run can be interrupted and come to a sudden halt.
You wince, you twitch, that pesky pinch, it’s the dreaded: side stitch.
Side stitches are a quite common thorn in the side. Research shows approximately 70 percent of runners report experiencing this specific pain in the past year.
The Cause
Exercise-related transient abdominal pain (ETAP), more commonly known as a “side stitch” may be prevalent among runners and active individuals, however, its cause is uncertain. One theory blames an irritated membrane in the abdominal wall. Another hypothesis speculates the diaphragm cramps because it doesn’t get enough blood. Despite numerous theories, none offered have been definitely proven.
But just because the cause isn’t fully unraveled doesn’t mean you have to run through the pain. Follows these pre-run and mid-run tips to make that side stitch history:
Pre-Run
- Fuel
Avoid stuffing and chugging before you head out. A full belly can possibly interfere with your diaphragm functioning correctly. A light snack may be tolerable for some, but after heavy meals, wait two to four hours before hitting the road.
- Core
Give your abs some attention with a 5 to 10-minute workout a few days a week to supplement your run. As your core, especially obliques, becomes stronger and more actively engaged, they are less likely to break down as you fatigue. In addition, a strong core encourages good posture and leads to a better running form.
- Warmup
Going zero to a hundred can hijack your lungs, creating irregular breathing patterns. Start your dart at a slower temp to acclimate your lungs and create a better breathing flow.
Mid-Run
- Breathe
It may sound elementary, but many of those pesky stitches can be dodged simply by listening and being mindful of how you are breathing during your run. Avoid shallow breathing and focus on deep expansion of the diaphragm.
- Exhale
To stop a stitch in its tracks, try following a two-to-one stride-breathing pattern, taking one full breath for every two full strides and exhaling as the foot on the opposite side of the stitch strikes the ground.
- Stretch
Listen to your body. A side stitch may not disappear by sheer will, so take a breather to address the throb. If your ache is in the left side of your stomach, stretch your arms overhead and stretch your torso to the right and vice versa for the right side of the stomach.
For all the pavement-pounding, a side stitch is only one minor and temporary pain caused by running. For more serious and chronic running pains, come see Airrosti. Our providers are specialized in treating pain, head to toe, at the source. We aim to get you back on the track safely and quickly.
Read our Medical Disclaimer here.
