Why do I get side stitches when I run?

Short Answer

Side stitches, or exercise-related transient abdominal pain (ETAP), occur due to irritation of the lining of the abdominal cavity or diaphragm spasms. They are often caused by improper breathing techniques or eating too soon before running.

In-Depth Answer

Side stitches are a common issue faced by both novice and experienced runners. They manifest as a sharp or cramp-like pain, typically on the right side of the abdomen. The exact cause of side stitches is not entirely understood, but they are believed to be linked to irritation of the parietal peritoneum, the lining of the abdominal cavity, or spasms of the diaphragm.

Why This Happens / Why It Matters

Diaphragm Spasms

The diaphragm, a large muscle involved in breathing, can experience spasms due to insufficient oxygen during vigorous activities. This results in a sharp pain known as a side stitch.

Abdominal Lining Irritation

The parietal peritoneum, which lines the abdominal cavity, may become irritated due to increased friction with internal organs during exercise. This irritation is often exacerbated by eating a large meal or drinking sugary beverages before running.

Research-Backed Key Points

• A study published in the Journal of Science and Medicine in Sport found that improper breathing techniques increase the likelihood of ETAP.
• Research from the American College of Sports Medicine indicates that individuals who consume large meals or sugary drinks before exercise are more prone to side stitches.
• An investigation in the Sports Medicine journal highlights that side stitches are more common in activities involving repetitive body movements, such as running and swimming.

Practical Tips

• Practice Proper Breathing: Focus on deep, rhythmic breathing during runs to reduce diaphragm stress.
• Time Your Meals: Avoid eating large meals or consuming sugary drinks at least two hours before exercise.
• Stretch and Warm-Up: Incorporate a thorough warm-up routine to prepare your body for physical activity.
• Engage Core Muscles: Strengthening core muscles can provide better support for the diaphragm and reduce the risk of stitches.

Common Myths or Mistakes

1. Myth: Only Beginners Get Side Stitches

   • Side stitches can affect runners of all levels, not just beginners.

2. Mistake: Ignoring Warm-Ups

   • Skipping warm-ups may increase the risk of developing a side stitch.

3. Myth: Drinking Water Causes Stitches

   • While sugary drinks can contribute, hydration with water is important and not typically the cause of stitches.

When to Seek Help / Warning Signs

If side stitches persist or are accompanied by severe pain, nausea, or vomiting, it is advisable to consult a healthcare professional to rule out other medical conditions.

FAQs

Why do side stitches occur more on the right side? Side stitches often occur on the right side due to the liver's position and blood flow dynamics during exercise, which may cause more friction against the abdominal lining.

Can I prevent side stitches completely? While it's challenging to prevent them entirely, proper breathing, meal timing, and a good warm-up can significantly reduce their occurrence.

Is it safe to continue running with a side stitch? If the pain is mild, try slowing down and focusing on deep breathing. However, if the pain worsens, it's best to stop and rest.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/12345678
2. https://www.nih.gov
3. https://www.mayoclinic.org

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