Oblique Muscles Hurt When Running

Feeling pain along the side of the abdomen, which is were the obliques are located, is a common experience for runners. The most common cause of the pain is a cramp-like sensation known as a side stitch or stitches. The exact cause of stitches is not clear, but dehydration, overeating, improper form and erratic breathing patterns have been singled out as likely culprits. Taking precautions to avoid cramps is often helpful, but if they occur consistently, consult a doctor to rule out damage to the muscle or an underlying medical disorder.

Symptoms

Pain from a side stitch is felt in the oblique muscles, usually just under or over the area of the rib cage. The pain usually occurs on the right side of the body, but can happen on the left side or both sides simultaneously. A mild stitch is experienced as a pulling sensation or slight, dull ache, while a more severe stitch is a sharp, stabbing pain. Anyone can get a stitch, but they occur frequently in novice runners who aren't in shape or in more experienced runners who participate in endurance events.

Causes

The exact cause of stitches has not been found, but certain conditions have been found to increase the chances that you will experience them. Common conditions include eating too large a meal right before running, dehydration, poor posture and rapid or erratic breathing patterns. Stitches were once considered another form of muscle cramp, but a study published in the November 2008 "Journal of Science and Medicine and Sport" reported that there was no increase in muscular activity during a stitch.

Treatment

As soon as your oblique muscles start to hurt while running, slow your pace or stop completely and grab the affected muscle or muscles. Squeeze or massage the muscle until the cramping goes away. Bending over at the waist may help, as can stretching your obliques by bending over at the side. Focus on taking steady, even breaths. Push your abdomen out while inhaling, and relax it on the exhale. If the pain persists, applying heat may help. If the pain is severe or lasts more than several hours, seek medical attention.

Prevention

To avoid side stitches while running, eat a full meal no less than two to four hours before running. If you skipped a meal and are hungry, eating a small snack no fewer than 30 minutes before running shouldn't cause any problems. Stay hydrated by drinking 1 to 3 cups of water before running. Take small sips of water while your are running, waiting until you are finished to fully hydrate. Warm up and stretch your obliques by doing side bends, torso twists and bending backward at the waist. Strengthening your abdominal and back muscles can also help. Stand straight as possible while running, keeping your spine in line with your head. Avoid slouching and bending over too far at the waist. Breath slowly and evenly, and slow your pace if your breathing becomes too rapid. Certified trainer Stew Smith at Military.com recommends taking one inhale for every three steps you take and one exhale for every two steps to keep breathing steady. If the pain in your obliques persists despite taking preventive measures, consult a doctor.