Researchers haven’t identified a single cause that always explains why people get side stitches when exercising. It’s something we talk about frequently with our sports medicine patients. Side stitches are especially common when running, but they can also happen while swimming, cycling, doing aerobics or riding a horse.
When you get a side stitch, you should slow down, take deep breaths and apply pressure where you’re feeling pain. Drinking a bit of water may also help. To prevent side stitches as much as possible, stay hydrated and watch what you eat before exercising. Warm up and stretch beforehand, too.
In this blog post, we’ll talk about some theories on why side stitches happen and share some tips on how to get rid of them or prevent them altogether.
Why do athletes experience side stitches?
Again, there’s no explanation that applies to every situation. The pain itself comes from a spasm in the diaphragm, the muscle that controls your breathing. The diaphragm stretches across the lower abdomen and attaches to the ribs on both sides. It may feel like a sharp, pulling, cramping or aching pain in your ribs on one side or the other.
Some theories have to do with blood flow to the liver, spleen and stomach. Some believe it may be a result of strain on the connective tissue between the internal organs and the abdominal wall. An imbalance of electrolytes in the blood, such as calcium, potassium and sodium, may also be a contributing factor.
The clinical term for a side stitch is exercise-related transient abdominal pain (ETAP). It happens most often in forms of aerobic or cardiovascular exercise where the torso moves up and down or rotates from side to side. Some people also experience pain in the tip of their shoulder, which is where referred pain from the diaphragm is usually felt.
How can I get rid of a side stitch?
When you have a side stitch, slow down and take some deep breaths to let your diaphragm and core muscles relax. Use your hand to apply pressure right over the stitch. It may also help to hold your arms above your head and stretch to one side and then the other.
What can I do to prevent side stitches from happening?
There may not be a surefire way to prevent side stitches entirely. However, warming up and stretching your sides before you exercise may help. Try to maintain good posture and form while you work out as well. You should stay hydrated, but drinking too much water at once may cause a side stitch. It’s also a good idea to limit foods and drinks with a lot of sugar or fat and try not to eat less than two hours before exercising. Practicing deep belly breathing can help you train yourself to take deeper breaths while you work out.
If you’re experiencing side stitches well into your workout, you may need to build up more endurance. In the short term, shorter, high-intensity workouts should be more manageable. You might also try combining different modes of exercise — for example, spending 20 minutes on a stationary bike before running. Adding a strength workout to your weekly routine may also help you build up the endurance you need to reach your goals.
Get a personalized exercise program to help prevent side stitches at KC Rehab
Side stitches can be painful enough to derail your entire workout. However, they shouldn’t keep you from exercising on a regular basis. If you’re constantly getting side stitches every time you do cardio, it’s likely a sign that something needs to change. A physical therapist can help you determine what might be causing your side stitches and recommend some things you can do to keep them to a minimum.
At KC Rehab, we get to know our patients on a personal level and create personalized programs to help them achieve their wellness goals. Our PTs can help with workout plans, warmup and cooldown exercises, lifestyle changes, nutritional considerations, and more.
Seeing a physical therapist is one of the most accessible ways to get personalized health and fitness advice. You don’t need a doctor’s referral, and treatments are usually covered by insurance. We accept all major insurance plans, and we’ll check with your insurance company to verify coverage.
Do you need help with side stitches that get in the way of your workouts? We can help. Contact our team today for more information or to schedule an initial appointment.
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