Most runners have experienced pain in their sides at some point in their lives. The phenomenon is technically referred to as exercise-related transient abdominal pain but is more often referred to as "side stitches" or "stitches." Several steps can be taken to both prevent and treat stitches, but if the pain does not go away after you finish running, or occurs when you are not running, consult a doctor for a diagnosis.
Symptoms
A severe stitch is felt as a sharp, stabbing pain, usually in the right side of the abdomen, although it can occur on the left side. A milder stitch is felt as a pulling sensation or as a mild cramp or ache. According to a study conducted by the University of Newcastle in Australia in 2000, 69 percent of all runners polled had experienced stitches in the previous year.
Causes
It is not completely understood why stitches occur, but the most commonly held theory is that the diaphragm --- the muscle below the lungs that controls breathing --- spasms or contracts as a result of the weight of the organs and intestines, which are attached to the diaphragm by tendons and tissue. If you are involved in an activity, such as running, that jars the organs and intestines, the subsequent pressure on the diaphragm causes it to contract. Your breathing patterns also affect the possibility of getting stitches. For example, when you exhale, your diaphragm contracts, so if you are exhaling just as you are putting your foot down, that stresses the diaphragm even more because of the opposing movement of the organs pulling down and the diaphragm pulling up.
Prevention
To help avoid stitches, avoid eating or drinking too much before running. Eat at least two to four hours before running, and drink only small sips of water before and during your running session. Don't neglect drinking water because dehydration can also cause cramping. If you sweat a lot when you run, drink smalls sips of water while you are running but wait until after your finish running to fully hydrate. To keep the muscles loose, gently stretch your abdominal muscles before running by doing side twists or bending backward at the waist. While you are running, focus on your breathing, keeping it as even and as deep as possible. A good pattern to follow is one inhale for every three steps you take and one exhale for every two steps.
Treatment
If you find you are cramping up on the sides while running, slow your pace and put pressure on the affected area. Gently squeeze or massage the affected area to loosen and relax the muscle. Focus on your breathing, and make your breaths even and smooth. If the pain is more severe, stop running and take deep breaths, pushing your belly out when you inhale and relaxing it when you exhale. Put pressure on the area and bend over slightly at the waist until the pain goes away.
Considerations
While stitches are the most common cause of pain in the side when running, another issue might be causing the problem. Gastrointestinal issues and problems with your internal organs can all have side pain as a symptom, which you might only notice when you are running. In addition, some medication can have muscle cramps as a side effect. If the pain occurs repeatedly during running, despite making adjustments for stitches, or if the pain does not go away after you finish running, consult a doctor for a diagnosis. Discuss any other symptoms you may have as well as any medication you are taking.
References
- "Medicine and Science in Sports and Exercise"; Characteristics and Etiology of Exercise-related Transient Abdominal Pain; Dr. D.P. Morton, et al.; February 2000
- Military.com; How to Avoid Stomach Cramps When Running; Stew Smith
- The Stretching Institute; Side Stitches and Exercise Related Abdominal Pain; Brad Walker; 2011
- "British Journal of Sports Medicine"; Exercise Related Transient Abdominal Pain; Dr. D.P. Morton; 2003
Member Comments