Coping With Side Stitch Discomfort While Running

Written by Kenneth Lee August 4, 2020

Table of Contents:

Back Pain When Running? Fix it Fast

Learn why your back hurts when you run and how you can fix this problem with the right corrective exercises..
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Coping With Side Stitch Discomfort While Running

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Side Stitches / Runners Cramps. What Causes Them & How To Prevent Them On Talkin Tuesday!

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Runner’s SideStitch/SideAche: How to Stop/Prevent

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Physical Therapists Bob Schrupp and Brad Heineck discuss the runner’s side stitch or side ache. They discuss the cause of the pain and how to prevent it. They also discuss ways to stop it when it occurs while running..
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5 Minute Run Form Fix for Side Cramps (Side Stitches)

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Don’t let side cramps or side stitches slow your running down. Focus on these 2 key exercises and you’ll be running smooth and cramp-free in no time!
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How to Get Rid of a Side Stitch | Running

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Watch more How to Run videos: http://www.howcast.com/videos/506916-How-to-Get-Rid-of-a-Side-Stitch-Running.
There are multiple ways to get rid of a side stitch while you’re running..
One technique that people use is trying to pay attention to what foot they’re landing on while they’re running. Most people tend to land on their right foot when they exhale. But what happens with that is with your liver being on the right side of your body, it puts pressure on your liver, so it will actually pull on your diaphragm and that can cause side stitch. One thing you can try to do is when you’re landing on your left side, try to exhale forcefully and see if that helps over a little bit of time..
Another thing you can try to do is pull over to the side and try to stretch on that side of the stitch where it’s happening and really take a deep breath and breathe into that side of the stitch. Try to keep walking and keep moving and eventually, it should go away..
Another thing that people try to do is have a banana at the beginning of the day. Some people believe that trying to have that little bit of extra potassium will help to prevent the stitch because it’s believed that an electrolyte imbalance can cause that side stitch. Or, if you’d like, try to have a sports beverage with a little bit of sodium in it. So usually throughout your run, as you’re sweating and you’re losing that sodium, that can cause a little bit of cramping or a little bit of side stitching..
But ultimately, you need to find out what works for you and you’re only going to find out unless you try.

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How to Get Rid of a Side Stitch

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5 best ways to get rid of a side stitch during a run..
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Trusted Source: Push your fingers firmly but gently into the area where you feel the stitch. Bend forward at your torso until you feel the pain start to subside.Consciously breathing while running or walking at a slower pace should be enough to gradually reduce the pain and eventually stop your side stitch altogether. For many runners, though, understanding how to deal with a side stitch isn’t quite enough: we all want to know how to prevent them from occurring in the first place.

Read: Pancake Diet Details and Health Advantages

How to Prevent Side Stitches 1. Strengthen Your Core. Performing just 10 minutes of core-strengthening exercises —like planks and donkey kicks—three 2. Fuel Wisely. What and when you eat before a run may contribute to side stitches.

If your body is still digesting 3. Warm Up Properly. Going.A side stitch, otherwise known as exercise-related transient abdominal pain (ETAP), is a sharp pain that occurs on either side of the body, just below the ribcage. This pain is normally associated with activities like running, fast walking and horse riding and is often so intense that it causes the athlete to cease activity in order to recover.Try changing your breathing pattern when a stitch develops; exhale when the leg on the opposite side from the stitch strikes the ground.

To prevent stitches, practice belly breathing –.Tips for an acute side stitch Breathe: Proper breathing can contribute to relaxation of the diaphragm and respiratory muscles. Breathe in two steps Apply pressure: Press your hand on the painful area and release the pressure while breathing out. Conscious, deep Shift down a.

You can try the following steps to help reduce your pain and resolve the side stitch: If you’re running, take a break or slow down to a walk. Breathe deeply and exhale slowly. Stretch your abdominal muscles by reaching one hand overhead.

Try bending gently into the side where you feel the stitch.Side cramps while running, called a “stitch,” can leave a runner bent over, trying to alleviate the pain. According to America’s Council of Exercise, a stitch is likely caused by the jarring and stretching of ligaments at the point where the diaphragm meets the stomach.To avoid side cramps, Galloway suggests deep lung breathing. His advice: Put your hand on your stomach and breathe deeply.

If you’re breathing from your lower lungs, your stomach should rise and.Studies suggest side stitches impact nearly two-thirds of all runners at one point or another. They occur as a result of the act of running itself, which leads to increased pressure on your abdomen and intensified breathing patterns.

Learn how to cope with a side stitch during your run, and strategically plan ahead to avoid them entirely.Below are some ways you can treat your side cramps or side stitch caused due to exercise or the pain caused by stretching of the visceral ligaments which occurs while exercising. Stretching may relieve the pain of a stitch.

The pace of exercising may be reduced until pain reduces.It took years for the medical community to learn what causes a side stitch in which a runner suddenly develops a sharp stabbing pain, usually in the right upper part of the belly just underneath the ribs. With continued running, the pain worsens, but it goes away as soon as you stop running.When a stitch strikes, massage or press on the area where you feel pain, while bending forward slightly. If the pain persists, stop exercising, and massage and stretch the area until the cramp.

Side stitches are usually felt just under the rib cage on the right side of the body, although they can occur on the left side or both sides simultaneously. A severe stitch is usually felt as as sharp stabbing pain, while a mild stitch is typically described.Usually, these aching pains occur on one side of your torso (the right side is the most common location), and feel like a cramp, a pinch, or a jolt that goes away when you bend over or stop moving.

List of related literature:

To help relieve a side stitch, press firmly at the point of the pain with your hand while bending forward or backward.
from Health Opportunities Through Physical Education by Corbin, Charles B, McConnell, Karen, et. al. Human Kinetics, 2014
I get stitches (side pains) if/when I run.
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness by Brooke Siler, Editors of Women’s Health Rodale Books, 2013
● stitch in the side ●exercise-related transient abdominal pain (ETAP)
from Applied Exercise and Sport Physiology, With Labs by Terry J. Housh, Dona J. Housh, Herbert A. deVries Taylor & Francis, 2017
Athletes frequently experience a sharp side pain with exercise, commonly called a “side stitch.”
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
If side aches are not a problem, spending time on belly breathing technique may not be necessary.
from Coaching Youth Track and Field by American Sport Education Program, USA Track & Field, Hershey Company Human Kinetics, 2008
“Stitch” in the Side A “stitch” in the side, or “side-ache,” is characterized by sharp pains in the runner’s upper abdominal side behind the lower ribs.
from Athletic and Sport Issues in Musculoskeletal Rehabilitation E-Book by David J. Magee, James E. Zachazewski, et. al. Elsevier Health Sciences, 2010
One is a cramping in your side, often called a stitch, that is associated with a quicker pace, running with a full stomach, or GI irritation.
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond by Hal Koerner, Adam W. Chase VeloPress, 2014
Continue to breathe into your lower ribs for several breath cycles before releasing the stretch and returning to the start position.
from Stability, Sport, and Performance Movement: Great Technique Without Injury by Joanne Elphinston Lotus Pub., 2008
Violent stitch in the right chest, when sitting and bending the upper part of the body obliquely to one side and forward.
from Materia Medica Pura by Samuel Hahnemann W. Radde, 1846
• Stretch and cool down after runs.
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel by Steven Ungerleider Rodale Books, 2005

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Coping With Holiday Stress That Can result in Overeating

95 comments

Goltitilar August 4, 2020 - 13:50

Thank you sooo much now I can fix it in athletics because I couldn’t keep up with my friend when I was running

Dojin August 6, 2020 - 08:27

Thanks I get a stitch when I jump rope and this really helped

Granilmeena August 7, 2020 - 03:51

“Breathing deeply” to get rid of cramps works!!!!!!!!!!!!!! Also ‘bread ship’ your right eating bananas a few hrs before does help minimize cramps and lower lactic acid build up! It’s good for getting rid of twitching too.

Paindefender August 8, 2020 - 01:59

I got side stiches from doing my latin dance workout. But I sat down for a min and it went away but I’m gonna try your tips. Thanks so much!!

Keraghma August 8, 2020 - 12:06

1 banana! At least 5 bananas and stay hydrated. Dates are also really good source of potassium. Eat them daily and no more cramps.

Dagdaris August 9, 2020 - 05:56

In was laughing really hard and got it.ive had it for about 2 hours

Adrieris August 10, 2020 - 15:02

I’m new to marathon and trail running and these tips are very helpful! Thank you!:) I hope to do my first marathon this summer and I feel very prepared after finding your channel.

Miralv August 11, 2020 - 04:00

Breathing deeply is almost impossible for me when I start cramping help

Sara August 12, 2020 - 06:55

i get dizzy and light headed during runs and after that I get chest pain. Not a really good form for a footballer.

Dagdabor August 12, 2020 - 20:02

I’ve been running for three months I’m a distance runner on my track team an have been training for the upcoming spring season and started speed workouts and have been getting side stitches what do I do?

Steelhunter August 13, 2020 - 08:06

I’m a high school runner and I have been running for a while and I have had these cramps from time to time. But this time it’s different, It’s been 17 hours since I finished my last run and I still have the cramp. Wtf does that mean what should I do?

Tejinn August 14, 2020 - 19:57

Great vid Harry really helped!, my plans for a sub 19 Pr are unfortunately still in process,but I did manage to get 19:22 today(not quite my pb)!

Kecage August 15, 2020 - 11:51

Some times even after not eating after 4 or 5 hrs I’ll have mild stitch when running

Kerana August 17, 2020 - 00:46

Thanks so much! I just started running (to get in shape) and I’m sure this will help’

Shadowforge August 17, 2020 - 23:34

I’m not really sure I will be able to focus on my foot and breathing during my timed mile tomorrow..

Ganara August 19, 2020 - 08:14

I run half a mile in track 3 times a week, and I get a side stitch when Im done with half a mile.

Mujin August 20, 2020 - 04:27

but what if I get stitches on my left side?? I’ve tried the light breakfast (banana) and slowly working up to a run but nothing seems to work lol

Madal August 20, 2020 - 18:46

wow thanks I have cross country tomorrow and I always get the stitch so annoying so thanks girl ��

Felhari August 21, 2020 - 03:29

thanks….. helped alot!!…. gold medal.. here i come!!

Androlen August 22, 2020 - 12:05

I’ve played football for 4 years and I still get side stitches. When I run my side hurts and having defenders tackling me doesn’t help.

Kat August 23, 2020 - 09:47

Banana DOESN’T HELP! I just ate a banana and got a stitch midway that didn’t go even by exhaling and stretching.

Groktilar August 24, 2020 - 23:53

I realised that while I run it helps me to breath in through my nose and breath out through my mouth but later I have a stitch was causes that?

Bofym August 25, 2020 - 10:10

I’m 12 and I am running an 8k soon! This video really helped because I have been getting cramps while running basically my whole life.i never really knew what it was so I always thought avoiding water before running was good cause I always thought that was the reason I was getting cramps. Biut I. Hoping these tips will help thank you!!!

Kile August 26, 2020 - 23:57

I was running and felt a pain on my upper left abdomen I had to stop running. What could that be?

Kazil August 27, 2020 - 10:26

I got a side stitch after coughing. I’ve been grunting, poking, rolling, massaging, & stretching like an idiot for an hour… please make it stop ��

Daijora August 29, 2020 - 02:01

Wow I tried this immediately when i got a side ach, and it immediately went away after 15 seconds of your stretches. Thank you!!!

Mucage August 29, 2020 - 03:38

It happens after a hour or so of running… feels like I took a bodyshot

Beafym August 30, 2020 - 13:43

Breath in from nose and out from the mouth makes the side stitches numb for me.

Mujin August 31, 2020 - 15:50

Fart before you run, gas accumulation also causes side stich.

Araris September 1, 2020 - 06:54

It’s good to know what causes side stitch. But there was one flaw. I think the diaphragm goes toward the liver while we inhale. Good video anyway.

Molore September 2, 2020 - 18:09

when I have side stitches which is like all the time… basically constantly… I just keep running… and um it goes away after a minute or so, maybe I just have a greater pain tolerance than most..

Nilallador September 3, 2020 - 08:24

Basically just breathe deeply and calmly while you run, and don’t let your running affect your breathing..

Oghmanius September 4, 2020 - 06:17

Just ran Las Vegas Marathon with side cramps the whole race, it was brutal.

Conjurim September 5, 2020 - 15:24

For me, it helps to exhale longer than I inhale. Like that, all the carbon dioxide is flushed out of your lungs.

Dawnrunner September 6, 2020 - 06:54

4:20 If I do this in my city, pedestrians will call an exorcist. I guarantee it. Man, I really need to find a neat countryside for exercising.
Sorry for my bad english. Greetings from germany!

Ishnzan September 7, 2020 - 09:04

It’s hard to hear you with your feet slamming on the ground in every video

Shaktik September 7, 2020 - 20:35

Thanks for the tips. My doc said it’s due to lack of training and I think he’s right. I get more of it when I just started running but I only get that occasionally now. I will try the tips for sure.

Karil September 8, 2020 - 07:20

Tip from me: Don’t drink too much right before the training/race��

Anarana September 9, 2020 - 06:49

I don’t stretch before anything. How would I stretch that area. The sidestitch area

Josius September 10, 2020 - 17:48

What I do is exhale when I land my foot parallel to which side is hurting. Works for me.

Kulagas September 12, 2020 - 02:48

THANK YOU i had a side stitch while watching this and now thx to ur tips its gone

Fordrera September 13, 2020 - 02:24

I was dancing and Felt Awesome till those cramps came in �� YouTube Has the answer

Munaya September 14, 2020 - 04:35

Today at PE I had a pacer I usually get 110 today I got 36��

Felhasius September 14, 2020 - 22:39

Nice vid good job BUT!
“and your only gonna find out unless you try”
This was her last sentence.

Adrieswyn September 15, 2020 - 13:29

I wonder how many people searched this while cramping! Geez hurry up lady lol

Dazilkree September 15, 2020 - 16:58

Maybe instead of doing the stretches when running do it before and if it still happens then do it

Modinadar September 17, 2020 - 03:47

I was so in the zone for my run and then a huge stitch came and ruined the moment ��

Midal September 18, 2020 - 08:14

lol i ignore it although it huts like hell but it goes away after a 1-2 min.

Ballador September 19, 2020 - 18:28

Idk why but OK I went on a jog with my sister and at first I was just walking and then I started moving and then my leg stifend a little and I got cramps and my throut hurt so I just stood there for a little and just walked but then I tried running to ketchup with my sister and I had cramps on my side and my rib hurt let’s see I went on a walk at seven and it is nine fifty three and my side hurts so bad I did the exsersise but it still hurts I have done it like ten times i am just gannakeepgoin

Malarn September 20, 2020 - 01:22

I once got stiches while carrying something heavy on one side.
I don’t think it’s that much breathing based.

Adrielak September 21, 2020 - 17:04

I don’t have time to stretch while I’m being timed while running a mile!

Kirirus September 22, 2020 - 12:18

Tjanks trying to provr my mom I CAN be a runner with a bad ankle too but THANKS♡♥♡♥♡♥♡♥♡♥♡♥♡♥♡♥

Perus September 23, 2020 - 04:47

Its not just running for me its in general excersise(heavy bag)

Garne September 23, 2020 - 23:29

last year i started walking on train mill since march 2015 on the speed of 5.5, 30 minutes and i usually do this on 3pm and 6pm till now and it has always been that same speed and that same 30 minute. On october 2016 (last month)as usual i would go for a walk on my train mill and BAM a stitch on my right side appeared and it felt like the sharp end of a pole is trying to stab its way out of my stomach. I thought this was just nothing so decided to stop and continue my walk later on 6pm but that same old stitch won’t go away so i stopped exercising for the day. The next day stretched and do warm ups to signal my biddy that its time to walk..walking for 1 minute and that stitch appeared again, i was so angry cause i don’t want a stitch to ruin exercising for me!
So i forced myself to hold it in an just continue on what I’m doing but i made it worse! i don’t get it, what did i do wrong? I always know to never exercise right after you eat but i always exercise 2 hours later after i eat and i know that if your dehydrated or not drinking water as much as your body needs can cause side stitch because something about the diaphragm and fluids. PLEASE HELP ME! WILL I EVER BE ABLE TO EXERCISE AGAIN? I meant walking on train mil again! I’ve tried to lower the speed to 4.5 or 4.0 but it doesn’t work! 3.0 obviously works cause its the slowest speed ever just like normal walking..

Andromalore September 25, 2020 - 01:07

I ran for only 2 minutes and all the stitches came out it felt like someone just ripped off all of my skin

Da September 25, 2020 - 07:16

once i get this sided stitches then anxiety attack comes in lol its crazy… i get nervous and dont know what to do, when I have this thing…

Kagajind September 25, 2020 - 20:57

who Also got an imaginary but somehow painful side stitch even thought they aren’t running

Yggdor September 28, 2020 - 07:19

fuk when I stretch it hurts like hell tried doin parkour and failed

Kegore September 28, 2020 - 22:20

Im on track and cross and i get side cramps so easily randomly

Bealune September 29, 2020 - 13:35

Can you run through a side stitch without hurting yourself? I was tempted to while working out today but I was afraid of what would happen if I did lol.

Yozshusho September 30, 2020 - 02:26

I’ve been doing track for 2 3 years and I still get side cramps. another way of getting rid of them is either to ignore it or exhale roughly.

Truedragon October 1, 2020 - 18:36

stupid cramps are the reason why im fat because i cant run with stitches…

Narin October 2, 2020 - 07:06

Thank you so much! I have a cross country race tomorrow and I hope this helps!

Togul October 3, 2020 - 07:02

I don’t eat bananasWHAT WILL I DO NOT TO GET STICHES IN MY RUNS

Fenrishakar October 3, 2020 - 13:53

Thank you for clearing that up, I aspire to one day become a sports scientist.

Kagal October 5, 2020 - 02:51

Thank you so much. I had a side stitch for 2 DAYS now, and i’ve been leaning on my side when i would walk. My mom was about to schedule a doctors appointment! I just wanted to say thank you so so SO much!

Dozan October 6, 2020 - 00:32

Whenever I drink water before I run I get a stitch but it was because I wasn’t breathing properly

Akijind October 7, 2020 - 02:48

Oh i get side stitches all the time and i just realized what they were called now lol. i figured out that i was doing everything wrong with breathing and everything. i hope thus vud helps. the pain with these r unbearable

Tausida October 7, 2020 - 18:59

This is so useful cuz I get side stitches A LOT! And I have to run 800 metres in pe on Friday. THNX SO MUCH

Anaralhala October 9, 2020 - 09:10

speaking of not breathing correctly, last endurance run we did in P.E. I had two problems, one I can solve but, I had a cramp, and an asthma attack for forgetting my asthma pump at home.

Frostbinder October 10, 2020 - 15:22

Hey, is it really important not to heel strike? I’m unable to run on forefoot. My ankles just start paining after a very short distance plus I look really weird when I run on forefoot. What might I be doing wrong?

Nilmaran October 11, 2020 - 06:58

There is absolutely NO EVIDENCE that shows stretching before/after running actually helps in any way shape or form. It doesn’t even reduce injury risk while doing the sport while it increases injury when you actually stretch.

Kelebandis October 11, 2020 - 19:26

I do triathlons so advice number 2 is not helpful, because I need to go as quick as I can!!

Kazrajar October 12, 2020 - 22:59

ohhh, dehydration. I just started track and the first day I got a side stich. I only drank like half a bottle of water for the whole thing so I think I know what to do know. thx’s so much 😉

Fearlesswing October 14, 2020 - 09:03

I have to run my mile in the smoke tomorrow from the fire ☹️

Shaktigal October 15, 2020 - 01:16

Very well explain thank you and you are gorgeous,oh and thanks for
the kiss that made my night.

Lawield October 15, 2020 - 14:12

Wait what is she talking about?
Oh sorry I just relize that I didnt pay attention to what she saying ^.^

Malagar October 16, 2020 - 17:09

I run for 1 minutes and 25 sec then all of the sudden, freaking stitch!

by the way, I’m not fat….

Shakamuro October 17, 2020 - 22:07

I disagree on when you said to drink water before, the exceed water will swish around in your stomach and create cramping, drink water 24 hours before your run, within this 24 hours, your stomach will begin to use that water

Tashakar October 18, 2020 - 19:54

I get these all the time! thanks for the tips! I will try them and see if they help!

Bofym October 20, 2020 - 00:44

Cool thanks for the tips. I get these side stitches almost every time l go for a longer job… l’ll give these tips a shot!

Nuadalune October 20, 2020 - 21:29

Very helpful:) carry on the good work! I love to watch your videos even though I’m not a very good runner… It helps me and motivates me. Cheers!

Mulace October 21, 2020 - 09:40

Definitely feel this when I lose control of my breathing rhythm. Love the tips, coach!

Mokinos October 22, 2020 - 02:05

Thank you! I have been running 5ks for about a year and a half and I just ran a cross country course and this occurred. Happens once in a while and I had no clue how to prevent them. Thanks look good! ; )

Mekus October 22, 2020 - 12:13

Mine don’t go away if I slow down or stop so I just have fight through it

Thodred October 23, 2020 - 12:56

i heard it can also be due to at least on the right side anyway, that there’s many myths but its actually the ligaments that hold your liver in place are getting strained. saw it on another video on here years ago. anyone ever hear of that? suppose to get used to it.

Lightconjuror October 25, 2020 - 07:03

Hey! You are so helpful! You are so awesome! Thank you so much!!!!

Shagda October 25, 2020 - 22:53

Every metod that u just said to stop stitches works, but the best way 2 do it is 2 inhale when ur running on right foot and exhale on the left foot, this works because your live is placed on the right side of your body, and when exhaling on the right foot, your pressing on to the liver which pushes the diaphragm causing a stitch, so reversing the process which is exhaling on the left foot causes no pressure on the liver which means no pressure on the diaphragm. Bai

Lameena October 27, 2020 - 10:32

am i the only one who just gets stiches all the time for no reason. like i’m not even excersizing

Opithris October 28, 2020 - 03:36

Also eat 1-2 bananas about an hour before excersize
It really works

Mnezel October 29, 2020 - 07:54

thank u so much my side was just hurting and it just stop hurting because of your tips thank u very mucj

Shakale October 30, 2020 - 06:43

I ran for like three minutes and I got a side stitch soo annoying,

Ianhuginn October 31, 2020 - 05:05

Lactic acid affects your main muscles after a workout due to inefficient stretching. Essentially, lactic acid builds up when a muscle is used too much (like when working out) because it needs oxygen to get pumped into it constantly and excessively. Cramps are a little different than the sores you get after working out/playing a sport.

Sandis November 1, 2020 - 00:03

The trick I use is just to switch your breathing rhythm so that you don’t start your out-breath by landing on the foot that is on the same side as the stitch. It is surprisingly effective.

Zurn November 1, 2020 - 10:24

today i tryed out for the track team. i made it i believe. i got first place in the 800 meter dash with 3:30 as my time. so if im on the team, i want to do all i can to stay in shape

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