Almost 70% of runners will experience a side stich when they are running. It is also referred to as exercise-related transient abdominal pain (ETAP) and it is a localized pain that you feel on one side of the abdomen. If it is a mild stitch, it will feel similar to aching or cramping, but if it is severe, then runners might experience sharp and stabbing pain. Even if it is mild, it can get in the way of your running and the best way to deal with it is to figure out why it is happening and how it can be avoided.
The causes
The exact cause of a side stitch remains unknown, but experts have highlighted several reasons that could lead to side stitches, some of which are highlighted below.
A muscle spasm
One reason that a side stitch might may happen is because of a spasm in the diaphragm. It is the primarily muscle used for breathing and if it is asked to do more work than it is used to, then it will revolt. This includes stretching beyond its limit and contracting and expanding quicker than normal. This usually happens with runners who are less experienced.
Parietal peritoneum irritation
A thin membrane lining the pelvic and abdominal cavities is called parietal peritoneum and if it gets irritated, it can lead to side stitches. The phrenic nerve is where the sensation in this membrane are linked. When movements in the abdominal wall irritate the parietal peritoneum, this nerve will experience pain sensations.
Stress on the spine
Increased stress on the spine can also lead to side stitches. The rotational and horizontal components of running can increase stress on the spinal column and this can show up as a sharp and localized pain in your side. While runners usually experience side stitches, activities like swimming and horse riding can also produce painful aches.
Avoiding side stitches
While anyone can get a side stitch when they are performing activities that need significant torso movement, some activities are more likely to trigger them. Some of the things you need to pay attention to for avoiding side stitches are outlined below.
Skipping your warmup
If your core muscles are weak and you do not do a proper warm up before you go running, then you are at higher risk of getting a side stitch.
Dietary choices
Drinking beverages high in sugar, or eating a heavy meal with high fat content before running can result in side stitches. Your GI system is activated, which means your diaphragm has less oxygen available. If your diaphragm does not get the resources it needs, it will lead to a side stitch.
Quickly ramping up your workout
Another common trigger is when you do too much too soon when you are working out. Running too fast, or too far before your body is able to adjust adequately can lead to misplaced demands on the body. This can cause the abdomen to experience pain and discomfort.
