What Causes a Side Stitch? Ouch!

Side Stitch Causes

A “side stitch” is likely something we have all experienced at one point in our life. Personally, I have had this many times during my youth and it usually occurred while running and playing. I would be on a nice run, maybe in the middle of a game of freeze tag, and suddenly, my side had a pain that made me grab it and take a small break till it subsided. As a parent, my oldest child experiences this sensation frequently during his cross-country practices and races. This has a profound effect on his times, so it is something important for him to consistently work on. I am Dr. Aaron Workman, a team member of one of the highest rated car accident medical care programs in Kentucky, and I will discuss the side stitch and how we can reduce the likelihood of occurrence.

A side stitch is a common issue among runners, including those in cross country. It presents as a sharp or cramping pain, typically felt on one side of the abdomen, just below the ribs. Side stitches usually occur due to the stress that gets put on the diaphragm. The diaphragm is the large muscle that helps you with breathing and when there is a lot of strain placed upon it then pain may follow. Think of this as a muscle spasm that is causing your side to hurt.

One of the most common reasons runners have side stitches is improper breathing. If they are inexperienced and do not practice how to breath then the shallow or irregular breathing can cause the diaphragm to become fatigued, leading to cramping. I expect this was my problem. While playing as a kid, I had no idea how to breathe correctly and was only concerned about being as fast as I could. If you want to prevent this from happening, then as a runner it is important to practice deep consistent breathing. You could match your breathing with strides, inhaling for a certain number of steps then exhaling the same. This helps keep a steady flow of oxygen and can reduce the risk of cramping and slowing down during competitions.

Another possible cause is eating or drinking too close to race time. When food is still in the stomach, it can create pressure on the diaphragm, increasing the likelihood of discomfort. In order to have the energy needed to complete a race, avoiding greasy, heavy types of foods on race day is the best practice. This will help your body focus more on muscle function instead of digestion. Hydrating ahead of a race is more important than drinking a ton of water right before a race.

If a runner has bad posture and hunches over it can put more strain on the abdominal muscles. This increased strain can lead to strain on the diaphragm, decreasing lung capacity, reducing oxygen intake, and leading to more side stitches. Focusing on strengthening the core muscles of the body can help. You can work on exercises such as various plank positions, lower back, and abdominal workouts to aid in proper posture.

If a side stitch occurs in the middle of a competition, there are ways to help. You may need to slow pace briefly and focus on deep, controlled breathing to get the diaphragm to relax. An instinct is to stick the elbow into your side and press. If you do this movement and exhale forcefully you may be able to better reduce the cramp. Raising the arm of the painful side and leaning in the opposite direction can also help.

For most people, side stitches are not a serious problem. They will impede your performance, so for an athlete they should be addressed. Focusing on proper breathing during activities, hydration, nutrition before activities, and core strengthening can all enhance performance by reducing down time due to a side stitch. If you have exhausted these measures and still have poor performance due to this problem, then talking with a healthcare professional may be important to rule out any underlying issue.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

• Car Accident Medical Clinic in Tampa
• Car Accident Medical Clinic in Plant City
• Car Accident Medical Clinic in Brandon
• Car Accident Medical Clinic in Lakeland
• Car Accident Medical Clinic in Sarasota
• Car Accident Medical Clinic in Louisville
• Car Accident Medical Clinic in Lexington
• Car Accident Medical Clinic in Florence