Side Stitches: Why They Happen and What to Do
What causes the sharp pain in your side while running, and practical ways to deal with it.
A side stitch is a sharp or cramping pain just below the ribs. It is common, especially for new runners, and it usually passes.
What causes it
No one is completely sure. Possible factors include:
- irritation of the lining of the abdomen
- eating or drinking too close to a run
- shallow breathing
- starting too fast
What to do when it strikes
- Slow down or walk.
- Breathe deeply, into your belly.
- Breathe out slowly and steadily.
- Press gently with your fingers on the sore spot.
- Stretch, by raising your arm on the painful side and leaning to the other side.
- Resume slowly when the pain eases.
Preventing it
- Warm up gradually.
- Wait about two to three hours after a large meal.
- Avoid sugary, fizzy drinks right before a run.
- Sip water, rather than gulping.
- Practise belly breathing.
- Build strength in your core.
When to be careful
A normal stitch eases with rest. See a doctor if you have:
- chest pain
- pain that does not go away
- breathlessness that is unusual for you
- pain radiating to your arm or jaw
Learning from it
If stitches often strike at the same point in a run, think about what you ate, how fast you started and how you were breathing.
Tips
- Do not push through severe pain.
- Start slowly.
- Keep notes on what triggers it.
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