Side stitch: causes and how you can prevent it

Almost everyone is familiar with side stitches, an unpleasant pain that often occurs during sports. You can find out where this comes from and how you can prevent it here.

Causes of side stitches

Side stitches are a painful condition that often occurs during exercise, especially fast running or walking. It is a stabbing or cramp-like pain that is felt in the side of the abdomen, usually below the ribs. Side stitches can occur in both beginners and experienced athletes.

Where does side stitch come from?

There are various theories about how side stitches occur, but there is little clear evidence as to a specific cause. According to the Pharmacy Umschau, these are the most important theses about the development of side stitches:

• Inadequate ventilation of the lungs: One theory is that side stitches occur because the lungs are not adequately ventilated during physical exertion. However, experts consider this assumption to be implausible.

• Strain on the diaphragm: A common theory blames the diaphragm, a muscle between the chest cavity and the abdominal cavity, for side stitches. It is believed that due to rapid and deep breathing during exercise, the diaphragm becomes overloaded and does not receive an adequate supply of oxygen-rich blood. Some experts see this explanation as unrealistic because the diaphragm is usually a well-trained muscle.

• Redistribution of blood: Another possible cause of stitches is redistribution of blood during physical activity. During exercise, blood flow is redirected from the internal organs to the muscles. This can lead to reduced blood flow to the liver and spleen, causing pain in these delicate organs and the connective tissue structures surrounding them. According to Klaus Völker, former director of the Institute for Sports Medicine at the University Hospital of Münster, this is the most likely explanation for side stitches.

• Digestion: Side stitches are more likely to occur if you exercise immediately after a large meal. The digestive system and muscles compete for blood, which can cause problems redistributing blood flow. Klaus Völker therefore recommends not eating large meals before training.

Some experts consider the theory of blood redistribution to be the most likely explanation for the development of side stitches. A combination of individual factors could also be the cause of the unpleasant pain.

In general, if you have a side stitch, you don’t have to worry that there could be anything serious behind it. According to Klaus Völker, it is a harmless sensation that does not cause any physical harm.

Effectively prevent side stitches

One thing is certain: although side stitches can be very unpleasant, they are only a temporary phenomenon and are not permanently harmful. Nevertheless, there are a few things you can pay attention to so that, in the best case scenario, you can prevent side stitches from occurring in the first place.

• Make sure you don’t eat large meals at least two hours before exercising.

• When exercising, especially when running, breathe deeply into your stomach.

• Control your breathing while exercising so that it is even and you don’t breathe too quickly or too short. More tips: Breathe properly: Why it’s so important

• Strong core muscles prevent side stitches. For example, train them with sit-ups at home.

• Reduce the intensity of your exercise. For example, walk more slowly or take a break.

• Don’t forget to warm up properly before your workout. In this way you “start up” your body and it can slowly adapt the blood circulation to the sporting activity.

If none of this helps and you still get a side stitch, you can do this:

• Slow down your pace for now and make sure to breathe evenly. Gently massaging the painful area can also help.

• If the pain becomes too severe, you should stop your training for a few minutes to briefly relax your body.

• Stretch your sides and flanks by leaning to one side with your body long and your arms stretched upwards.

• Don’t get in too quickly after the break or you risk the side stitch coming back.

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Edited by Annika Reketat