There aren't many joggers who have not experienced aching sides at one point or another. In most cases, the situation is temporary and results from cramping of the diaphragm muscle. This type of pain is referred to as "side stiches" or simply "stitches." Other issues, such as gastrointestinal problems or menstrual issues, can cause your sides to ache, but they are not as common. Consult a doctor if the pain continues after jogging.
Symptoms
Side pain that results from stitches is usually felt under the rib cage on the right side of the body although it can happen on the left side as well. It is usually characterized as a sharp, stabbing pain that is very intense. It often happens during vigorous activity that involves moving up and down a lot such as jogging, running or horseback riding. Joggers who are less experienced get side stitches more frequently than experienced, seasoned joggers.
Causes
Although it is not known for sure why the diaphragm cramps, it is believed to be caused by the weight of the organs and intestines attached to it. The diaphragm muscle sits between the lungs and the lower abdomen. It is attached to some of the organs by ligaments. When the diaphragm is moving up and down, pushing air through the lungs, this movement along with the weight of the organs attached to it creates stress, which leads to cramping. Stitches occur more on the right side of the body, most likely because the liver is on the right side of the body and is the heaviest organ next to the diaphragm.
Treatment
If you experience a stitch while jogging, first slow your pace or stop jogging completely until the stitch is gone. Grabbing the affected area and gently massaging it while bending slightly forward at the waist can help dissipate the cramp more quickly. If you decide to simply slow your pace, focus on your breathing by inhaling for three steps and exhaling the next two steps. Another effective alternative is alternating your breathing by reversing your breathing pattern. For example, if you normally exhale when your right foot hits the ground, reverse it so you exhale when your left foot hits the ground. If you stop jogging, take slow, deep breaths and push your abdomen out when you inhale, and relax it on the exhale.
Prevention
Stretching the abdominal muscles before jogging can help avoid stitches, as can strengthening your core, which includes your back, oblique and abdominal muscles. Twisting gently from side to side is an effective, easy stretch, as is lifting your arms over your head and leaning to the left and right at the waist. Avoid eating two to four hours before jogging but stay hydrated. Focus on your breathing while jogging and keep your breath as smooth and even as possible.
Consideration
Side stitches are the most common cause of pain on the side of the abdomen, but there are others. If you have gas, belching, bloating or nausea along with the pain, a gastrointestinal issue could be the problem. PMS is a common issue that can cause pain if you are a woman. If the pain is severe and does not go away when you stop jogging, or if the affected area hurts when you touch it, you may have a torn or strained muscle. Seek medical attention if you suspect injury or another medical issue.
