If you're a runner, you've probably experienced a side stitch or some other type abdominal cramp at some point. A stitch is usually a sharp pain below the rib cage on the right side of the belly. Abdominal cramps related to eating may be felt more in the center of your stomach area. Not only is the pain annoying as it interrupts a nice run, but it may cause you to stop completely while you wait for the discomfort to subside.
Function
A side stitch is a a muscle spasm of the diaphragm, the muscle that separates the chest cavity from the abdominal cavity. The diaphragm assists in breathing. When an individual inhales, taking air into the lungs, the diaphragm moves down. By exhaling, the diaphragm moves up. Spasms can occur when running causes the internal organs to jostle, pulling and straining the diaphragm.
Causes
Causes for abdominal pain include dehydration, which will prevent your stomach muscles and intestines from working properly. Cramps can also occur as a result of very vigorous breathing, which results in a lack of oxygen to the abdominal muscles. Athletes sometimes get cramps because of improper eating, drinking juices with high sugar content, dairy products, high intensity exercise, a lack of warm-up and exercising in cold conditions. If you are running too soon after eating, your heavy stomach can tug at the ligaments connected to the diaphragm and cause a stitch.
Relief
Slow down or stop. The pain may force you to stop anyway, but reducing the exercise level will allow the pain to subside. Purse your lips and try taking deep breaths. Tighten your abdominal muscles and bend forward. Walk slowly with your arms raised over your head to stretch out the tightness. Inhale deeply. All or some of these methods should alleviate the pain and help the abdomen area return to normal.
Prevention/Solution
While you can't totally prevent a side stitch from occurring, you can reduce your likelihood of experiencing one by lowering your intensity level. It's also a good idea to wait one to two hours after eating to run. The full stomach could cause a stitch. Because fats and proteins linger longer in your stomach, they can create pressure that results in a side stitch. If you do need to eat, stick to the more easily digested foods such as bananas to avoid cramps. You can also work on strengthening your stomach muscles to help avoid stitches.
Considerations
Most runners start and end a respiratory cycle on the same foot when they are running. This means your breathing is synchronized with your stride. Inhalation on one leg and exhalation on the other happen consistently. But if you repeatedly exhale when your right foot hits the ground, this could force the organs on the right side of your body to move down and a stitch may develop. According to a Dr. Gordon Quick in the 1992 issue of Running Research News, if you breath out when your left foot strikes the ground, you may avoid a stitch because the organs attached to the bottom of the diaphragm on the left are smaller and pull less. That means less strain and less likelihood of a stitch.
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