Side Aches When Jogging

Pain in the sides is a relatively common occurrence in runners, joggers, swimmers and horseback riders. The technical name for the pain is exercise-related transient pain, but it is more commonly known as "side stitches" or simply "stitches." Simple self-care measures should alleviate the pain caused by stitches and steps can be taken to help prevent stitches from occurring. If the pain continues for a considerable length of time after exercise, despite rest and treatment, consult a doctor.

Symptoms

Stitches occur most frequently on the right side of the body, typically just below the rib cage. However, stitches can happen on the left side or both sides simultaneously. In severe stitches, the pain is characterized as a sharp, stabbing pain while less intense stitches are described as a pulling sensation, or a dull ache or cramp. A severe stitch may radiate pain to the shoulder or neck. Heavy breathing often precedes a stitch.

Causes

The exact cause of side stitches is unknown, but the most common theory is that they are caused by spasms of the diaphragm muscle -- the muscle beneath the lungs that helps control breathing. The spasm is triggered by the weight of the organs, which are attached to the diaphragm by connective tissue, pulling on the diaphragm during activity, such as jogging or running.

However, an Australian study published in 2008 in the "Journal of Science in Medicine in Sport" found no evidence of increased activity or spasms in the diaphragm area during the onset of stitches, suggesting the pain is not brought on by a cramp in the diaphragm. The same researchers published another study in the same journal in 2010 which found that poor posture brought on by spinal deformities increased the possibility of getting stitches and the severity of the pain.

Treatment

Despite their uncertain origin, several measures have been found to alleviate stitches when they occur. If you feel a stitch coming on when you are jogging, decrease your pace or stop altogether. Grab the affected area and gently squeeze or massage it while bending slightly forward at the waist. This should relieve the tension in the muscles. Focus on taking deep, steady breaths and push your belly out when you inhale and relax it when you exhale. Gently stretch the muscles of the abdomen by stretching your torso to the unaffected side. If the pain does not go away an hour or more after exercise, or if you start to feel the pain outside of exercise, consult a doctor.

Prevention

A full belly has been found to increase the likelihood of stitches, so avoid eating a large meal or drinking lots of water before jogging. Stay hydrated by drinking small sips of water before and during the time your are jogging. Gently stretch the abdominal muscles before you start jogging. Two effective stretches are gently twisting your torso from side to side, rotating at the waist and lifting your arms over your head and leaning to the left and right at the waist. Build up your "core" muscles --- the muscles of the abdomen and back --- with strength or resistance training. A strong core can help prevent stitches from occurring.