You’ve covered several kilometers running, and you feel pretty good. Suddenly, a sharp and throbbing pain pierces your side, just above the ribs. Without thinking, you slow down and try to make the pain go away, but nothing works. Clinically known as exercise-related transient abdominal pain (ETAP), the side stitch is “very common,” explains physical therapist Sydney Lopez in an article on the SELF website. A study published in the journal Medicine & Science in Sports & Exercise in 2000 and conducted on 965 athletes found that 70% of runners and 75% of swimmers reported experiencing a side stitch in the previous year. However, it is possible to quickly relieve this pain.
Act on your breathing to relieve the side stitch
The cause of side stitches does not have a consensus, but the most common theory is that it occurs “when the parietal peritoneum (a membrane lining the abdomen) is irritated by repetitive movements,” explains physiologist Hunter Carter. Side stitches tend to occur without warning. While it is generally impossible to know when they will appear, it is possible to stop them by reducing the intensity of your training. “Slowing down reduces the mechanical tension on the abdomen and generally allows the pain to quickly subside,” emphasizes Sydney Lopez. You can slow down your run or take a break between lengths in the pool.
Slow and deep breaths, which directly affect the diaphragm, can also relieve the pain. “Focusing on deeper breathing helps reduce the tension on the diaphragm and relax the abdominal region,” details Sydney Lopez. Another tip: press your fingers on the painful area and lean slightly forward. This can alleviate the pain by providing “a different sensation at the site of irritation,” explains the physical therapist.
The role of deep muscles and diet on side stitches
According to Hunter Carter, maintaining good activation of deep muscles during your workouts can significantly reduce side stitches. “Contracting your abs helps correct or prevent irritation of the abdominal wall,” he explains in the article on the SELF website. If you feel you have shortcomings in this area, Hunter Carter recommends incorporating plank exercises into your routine. Finally, side stitches can be triggered by a heavy meal or consumption of certain foods or drinks just before your workout. Sydney Lopez recommends avoiding heavy meals one to three hours before any exercise, while Hunter Carter advises you to stay hydrated regularly throughout the day rather than drinking a large amount of water just before your workout.
