Plagued by stitches when you run? Here’s how to get rid of them.
By Claire Chamberlain and Charlotte Deville
Runners tend to be a resilient bunch, equipped with the ability to push through the pain barrier to get fitter and stronger. But a dreaded stitch? That can stop us in our tracks. Read on to find out more about why you might be getting a stitch when running, what you can do about them and how to lessen the risk of succumbing to a stitch on future runs.
What is a running stitch?
If you’ve ever been out running and have suddenly experienced a stabbing pain in your side, you’ve most likely been hit with a stitch. Also known as exercise-related transient abdominal pain (ETAP), it’s not serious and does not require further medical attention, but it can be painful and can take your breath away. It usually feels like a sharp, stabbing pain, but can also be experienced as a dull ache, cramping or a pulling sensation.
How common are side stitches in runners?
Research suggests that up to 70% of runners report side stitches in a year, while one in five runners suffer the condition in a single running event. One reason it’s so common in runners is that it tends to occur when you perform repetitive movements with your torso held upright. That’s why it’s much less common in other sports like swimming and cycling. Interestingly, other research suggests that the prevalence and severity of experiencing a stitch decreases with age – so that’s good news for older runners.
Why do I get a stitch when I run?
Although we are yet to pinpoint the exact reason why side stitches can occur during runs, there are theories that tension in the diaphragm, cramping in the abdominal muscles and irritation of structures within the abdominal cavity can be to blame.
Jordan Metzl, a sports medicine doctor and co-author of The Athlete’s Book of Home Remedies, believes that the most likely cause is diaphragm spasm.
The diaphragm, a sheet of muscle that extends across the bottom of your ribcage, plays an important role in breathing. Just like your leg muscles, your diaphragm can fatigue and cramp when put under too much stress. That’s why side stitches tend to strike beginner runners or those stepping up pace or distance.
If you’ve not left enough time between eating and running, you may also experience a side stitch. This is due to a lack of blood flow to the diaphragm while you’re still digesting food, which can cause it to spasm. It may be due to the type of food or drink that you’re consuming, too, with a 2004 study finding that fruit juice and high-sugar sports drinks are more likely to cause a stitch than water or no fluid at all. Salty foods have the same effect, as these are considered to draw on water for digestion. Of course, high-fat and high-fibre foods should also be avoided in the one or two hour window before a run, as they are more difficult for the body to digest.
Thankfully, there are various effective strategies that can help to prevent a stitch while running.
How to get rid of a stitch when running
Here are a few things that you can do to help alleviate a stitch during a run:
- Reduce your pace to a slow jog or even a walk.
- Gently push your hands into the area of discomfort, just under your ribs, to help ease the cramping.
- Try changing your breathing pattern for a few breaths – first, take in a very deep breath, then exhale sharply. It may be helpful to synchronise your breathing with your running – breathing out when you strike your foot on the opposite side of your pain is said to relax the tension in the diaphragm.
- If these strategies don’t work, stop running and try stretching – first, stretch to your side away from the site of the pain, then bend forward. Stretching your arms over your head may also work, as these movements invite a greater capacity of breath and blood flow into the affected area.
What can I do to avoid side stitches when running?
There are some measures that you can take to prevent a stitch from developing in the first place. It could be that your stitch is being caused by a bad breathing pattern, postural problems, weak abdominals or digestion issues. Read on for some more tips on how to avoid a stitch while out running.
Don’t overeat before you run
Have a carbohydrate-based meal two or three hours before a run. If you need to snack in the interim, pick easily digestible foods, such as a banana or half a bagel.
Sip, don’t chug
Take small sips of liquid on the move – that way, you can stay hydrated without filling up your stomach.
Build a stronger core
A study of 50 runners found that stronger deep core muscles were linked to a decrease in abdominal pain on the run, so incorporate planks, dead bugs and glute bridges into your routine. Practising yoga, Pilates or meditation on a regular basis could also help, partly because these activities increase your capacity to control and direct your breathing toward certain areas.
Warm up properly and don’t over-exert yourself
Going from standing to a full sprint may save you time on the watch, but it can create irregular, rapid-fire breathing patterns, which can leave you bending over in pain. Do a proper warm-up, followed by two to three minutes of brisk walking, then gradually work into an easy running effort before launching into your planned workout pace.
Breathe more deeply
If your breathing is too shallow, your muscles, including your diaphragm, won’t receive adequate oxygen. Inhaling and exhaling fully and deeply can help to reduce the occurrence of side stitches. In fact, anecdotal advice often recommends meditating to ease the pain. While we don’t advise dropping to the floor with your eyes closed during a run, a strong mind-body focus of ‘breathing into’ the stitch is a popular tip.
