Avoid side stitch when running - Prevention and measures

Side stitches while running or jogging is generally harmless from a health point of view. With good preparation and the right treatment, side stitches can be avoided, and the occurrence remedied. Prevention includes a light diet before running and simple exercises beforehand to prepare the body.

There are several ways to prevent or remedy side stitches during exercise, all of which are quite simple to conduct. A side stitch is basically harmless, albeit painful. It is the body's way to signalize that it is strained and fighting back.

The occurrence of this pain can be caused by a variety of reasons, such as presently poor circulation, weak abdominal muscles, incorrect breathing, improper running style, posture problems, too fast a pace, nervousness or even the consumption of high fat and fibre meals before exercise.

Side stitches may be a result of increased blood flow to the spleen or liver.

When you run, your internal organs move with you, including your diaphragm, which plays an important role in breathing. If the exhalation is too short, the diaphragm does not get enough oxygen. It is possible that the body suffers from a general lack of oxygen if the training session is too intense.

Healthy posture is important, especially when running or jogging, to avoid stitching. A stooped or hunched posture can, among other things, result in weak abdominal muscles and have a negative effect on the correct flow of air into the lungs.

The digestive process requires a lot of blood which, during this time, is not available to other organs. Internal organs with a reduced blood supply cause additional pain due to the automatic release of the corresponding substances. Too much food, food that is too heavy, constipation and flatulence, which all prevent proper breathing, can also be a possible cause.

Usually, the pain starts slowly and gets worse quickly. A side stitch during exercise manifests itself as cramps, with moderate to severe pain on the sides of the abdomen, on the right side at the level of the liver or on the left side at the level of the spleen.

Pain in these areas can also be due to other causes, but when they occur during exercise, it is usually because of side stitches. This is especially the case when the performance level is exceeded, or due to a lack of fitness.

Provided that no illness, such as hypoxia, or other irregularities, such as circulatory problems, are known, it can be assumed that pain in the flank area that occurs during exercise is the result of a side stitch. As a rule, side stitches no longer arises with regular training and good preparation.

If the pain does not subside after running, or if stitching occurs permanently and without physical exertion, a visit to the doctor is recommended to rule out problems with the stomach, spleen, or liver.

Below we have put together some advice that is easy to do and should help you avoid side stitches when running or doing other sports.

The upper body is under a lot of strain during sports such as running, jogging, swimming, and horse riding. A trained core reduces rotational movements in the torso. By supporting the internal organs, cramps are reduced. In addition, a strengthened torso prevents injuries.

By training the core, we can achieve better overall stability, which reduces rotational movements and cramps and can thus reduce spells of side stitching. Therefore, it is recommended to include 2-3 core training sessions in your plan each week. For an isolated abdominal and core workout, 3 x 10 minutes a week is sufficient.

It is important to breathe correctly, so that air can flow through the lungs without tightening the muscles. The respiratory muscles together with the lungs work independently of willpower by obeying signals of the internal organism. Nevertheless, if necessary, the breath can be controlled so that certain parts of the lungs are particularly well supplied with air through deep and conscious breathing.

Before running or jogging, have a light breakfast, low in fat and fibre, two hours before exercise. A pre-run snack should also be easy to digest, such as bananas, for example. Also, if possible, avoid carbonated drinks to prevent the occurrence of side stitches.

A good way to prevent stitching is to warm up. This prepares the muscles and the breath for the effort. The effect of the warm-up, which loosens the muscles, should not be underestimated.

Start your run with a moderate pace, so that the body can adapt to the exertion and is not exhausted prematurely. Once the body has warmed up a little and you have found your rhythm, the pace can be increased.

An increased running pace means that the body needs more oxygen. Shallow and irregular breathing can promote side stitching. The correct breathing rhythm is crucial. Correct breathing can help relax the respiratory muscles and diaphragm.

By breathing in for two strides and out at the third, you can improve your breath depth and muscle recovery. This helps to avoid side stitching. Deep breathing into the abdomen - also known as belly breathing - is particularly helpful.

If you get a side stitches while running anyway, there are several ways to reduce the pain and get rid of the stitches. In the following, we have laid out a few, simple measures for you to try:

If you start to feel side stitches, you should slow down or take a break. By taking a break and changing your posture, your lungs can take in more air. You will be able to concentrate more on your breathing and give your body a moment to recover. If you prefer to keep running, keep the pace significantly slower until the stitching subsides.

Press one hand on the affected area to generate some pressure and make light massaging movements. Breathe deeply and consciously. Release the pressure as you exhale. Repeat this action until the side stitch is relieved.

Stretching exercises help to release tension. While standing up, tilt the upper body to the side and stretch it further with each exhalation. Inhaling, bring the arms over the head to relax the abdominal cavity and the diaphragm. As you exhale, tilt the upper body forward and let the arms dangle.

Increase the depth of your breath to counteract side stitching. Be sure to consciously breathe in and out into your abdomen. If you decide to continue running, control your breathing as described above, breathing in for two steps and out at the third step. Conscious and deep breathing can help relax the diaphragm and reduce the stitching.

The best prevention against side stitches is to train your endurance and core muscles. Include 2-3 core workouts in your training plan each week. Before you start running, warm up sufficiently and prepare your body for the effort by starting the run slowly and then increasing the pace. It is especially important to breathe deeply and consciously throughout the run.

Breathing should be as controlled and regular as possible to prevent side stitching. Also make sure you eat easily digestible meals or snacks before a running session. Large meals should be eaten at least 2 hours before running.

If you experience side stitching while running anyway, it is best to take a short break or reduce your pace, so that you can concentrate on your breathing again. A short stretching session or massage can also be used to reduce side stitches.