Side pain can strike even the most experienced runner. Running through the pain often is not an option. The nagging pain, or stitch, on the side of your rib cage only worsens if you don't slow down and pay attention to it. Side stitches are more likely to occur when you intensify your running routine or are just starting to run for exercise. While improving your conditioning and endurance can help you avoid side stitches, a few other techniques and tips can also help you learn how to manage and prevent side pain when running.
Step 1
Maintain proper form when running. Strained chest muscles caused by leaning forward when you run can increase your risk of developing a side stitch.
Step 2
Run when your stomach is empty. Wait at least one or two hours after a meal to run. Josh Clark of the Cool Running website reports that running on a full stomach may pull on the ligaments attached to your diaphragm, causing cramping and pain.
Step 3
Use abdominal breathing techniques as you run to control your breathing. Breathe in slowly and deeply through your nose and slowly release the breath through your mouth. Your abdomen and diaphragm should expand as you inhale and deflate as you exhale.
Step 4
Drink fluids as you run. Sports drinks that contain potassium and other minerals will replace fluids and minerals lost when you sweat. The depletion of needed minerals can cause cramping. Sip small amounts of low-carbohydrate fluids, rather than taking large gulps.
Step 5
Lift your knee on the side of the body experiencing the side stitch. Bend your upper body toward your knee and press your fingers into the sore area. The maneuver may help relieve the symptoms.
Step 6
Exhale when your left foot hits the ground, rather than your right foot. The Stretching Institute notes that exhaling when your right foot strikes the ground causes your diaphragm to be pulled upward, which stretches the diaphragm muscle and ligaments.
Tips and Warnings
- Try pursed lip breathing if you don't notice results with abdominal breathing. During pursed lip breathing, inhale normally and exhale as if you are trying to blow out a candle. Eat lightly before running. A light meal will pass through your stomach quicker. Avoid high-fat foods, which can take longer to pass through your digestive system.
- Don't try to push yourself too hard if you are returning to running after an absence. It will take some time for your body to adjust to the rigors of the sport.
Things You'll Need
- Sports drink
References
- Cool Running: Body and Chest Discomfort; Josh Clark
- The Stretching Institute: Side Stitches and Exercise Related Abdominal Pain; Brad Walker; 2011
- American Council on Exercise: What Causes the Pain in My Side That Occurs Suddenly When I Am Running and How Can I Prevent It?
- Running Times: Ask the Coaches: Dr. Cathy Fieseler
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