The Dreaded Side Stitch

You are running your best lap. You feel like you are flying, like a bullet cutting through the air. Nothing can stop you until, OW! A stitch in your side.

What is a stitch?

A "stitch" or an exercise related transient abdominal pain (ETAP) is a cramp is your diaphragm, which is a large muscle located between the lungs and abdomen, that controls breathing. The cramp is caused when the diaphragm isn't getting enough blood during exercise.

Running or other activities which moves your legs, causes pressure to the abdomen. This pushes up on the diaphragm. Rapid breathing from the lungs, pushes pressure down on to the diaphragm. This pressure from above and below restricts blood flow, causing a pinching or cramping sensation.

Causes

-Shallow breathing

-Intense cardio activity before your abdominal muscles are strong enough to handle the exertion.

-Eating a heavy meal before exercising makes the stomach heavy and adds to the tugging on the diaphragm. This can also happen when you drink too many fluids before activity.

-Sometimes a stitch is caused by stretching the ligaments that extend from the diaphragm to the liver. When running, most people inhale every 2-4 steps when their left foot hits the ground. Inhaling on your right foot makes you more prone to cramping. This is due to the greater forces on the liver, which is located on your right side.

Treatment

-Put pressure (with two fingers) in the area of the pain, which is usually below the ribs on the right side. Point the pressure upward and exhale hard, with your lips pursed together.

-Raise your arms above your head. Inhale as you raise, exhale as you lower your arms.

-Prevent side stitches by breathing deeply through your stomach. This also helps to tighten your abs, to stop stitches before they start.

-Warm up properly. Sometimes a stitch can be caused by starting out too fast. Gradually increase your speed and don't exceed your limits until you have conditioned yourself for the intensity required for your desired routine.

-Avoid foods that take a long time to digest. This includes dairy and fatty foods. Wait 1-2 hours after eating, before intense activity.

-Dehydration can also cause stitches and other muscle cramping. Make sure you are well hydrated by drinking 1-2 cups of water 30 minutes before exercise.

-If you are in a race and don't want to stop, slow your pace until the pain subsides.

A side stitch sure can be a drag. The best thing to to is prevent it from happening by taking the necessary measures listed above. If you experience pain that won't go away or it's in your chest, back or shoulders see a doctor right away.

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