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How to Get Rid of a Side Stitch: Running Cramps

Strength Training | PHYSICAL THERAPY
June 19, 2024•3 min read

“ Strength does not come from physical capacity. It comes from an indomitable will.” - Mahatma Gandhi

Experiencing a side stitch during a run can be incredibly frustrating. This sharp, stabbing pain typically occurs just below the ribcage and can disrupt your rhythm and enjoyment of the activity. Here's how to prevent and alleviate side stitches, ensuring a more comfortable and enjoyable run.

What Causes Side Stitches?

Side stitches, also known as exercise-related transient abdominal pain (ETAP), can be caused by various factors, including:

  1. Diaphragm Spasms: The diaphragm, a muscle that aids in breathing, can spasm during vigorous exercise, causing pain.

  2. Poor Breathing Technique: Shallow or rapid breathing can contribute to side stitches.

  3. Eating Before Running: Consuming large meals or certain types of food before running can increase the likelihood of developing a stitch.

  4. Insufficient Warm-Up: Not warming up properly before running can lead to muscle cramps, including side stitches.

Prevention Tips

  1. Proper Breathing: Practice deep, rhythmic breathing while running. Inhale deeply through your nose and exhale through your mouth to ensure adequate oxygen supply to your muscles.

  2. Gradual Warm-Up: Start your run with a gentle warm-up to gradually increase your heart rate and prepare your muscles.

  3. Timing of Meals: Avoid eating large meals 2-3 hours before running. Stick to light snacks if you need to eat closer to your run.

  4. Hydration: Stay well-hydrated, but avoid drinking large amounts of water immediately before running.

How to Alleviate a Side Stitch

If you do get a side stitch, try the following techniques to alleviate the pain:

  1. Deep Breathing: Focus on taking deep, controlled breaths. Inhale deeply through your nose, allowing your abdomen to expand, and exhale slowly through your mouth.

  2. Adjust Your Posture: Lean forward slightly while pressing your fingers gently into the area where you feel the stitch. This can help relax the muscles and alleviate pain.

  3. Slow Down: Reduce your running pace or switch to walking until the pain subsides. This allows your body to recover and the stitch to dissipate.

  4. Stretch: Raise your arms overhead and gently stretch your torso to the opposite side of the stitch. This can help relieve tension in the diaphragm.

  5. Massage: Gently massage the area with your fingers in a circular motion to relax the muscles.

How NJRE Can Help

At New Jersey Rehab Experts (NJRE), we offer specialized physical therapy and guidance to help you manage and prevent side stitches effectively. Our experienced team can provide:

  1. Breathing Techniques: Training on proper breathing techniques to enhance your running performance and reduce the likelihood of side stitches.

  2. Personalized Exercise Plans: Tailored warm-up and conditioning routines to prepare your body for running and minimize the risk of cramps.

  3. Nutritional Guidance: Advice on pre-run nutrition and hydration to help you avoid side stitches and other exercise-related issues.

  4. Pain Management: Therapeutic interventions and techniques to address any recurrent pain or discomfort related to running.

Conclusion

Side stitches can be a common nuisance for runners, but with the right strategies, you can prevent and manage them effectively. By incorporating proper breathing techniques, warm-ups, and timing your meals, you can enjoy a more comfortable running experience. For personalized guidance and professional support, consider consulting with NJRE to optimize your running performance and overall well-being.

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