Side stitch when running: causes and tips

Most people will be familiar with stitches in the side while running, especially after a long break from sports: you start training for running with a high level of motivation and after just a few minutes, you get an unpleasant stitch in your left or right side. Find out where this comes from and what tips can help prevent it.

Where does the side stitch come from while running?

With such a seemingly banal symptom as a side stitch when running, it is surprising that there is still no clear answer to this question from a scientific point of view. Various hypotheses are currently circulating about the factors that are significantly involved in the development of side sutures. Depending on the current situation, the following reasons can be responsible for cramping pain:

Liver and spleen

For a long time, spleen was considered the only cause of side stitches. However, since side stitches can occur on both the left and right sides of the body, doctors suspect that the liver (right) could also be involved in addition to the spleen (left). The theory is that with exercise and increased blood flow, the two organs can swell or deform, creating pressure in the abdomen and fatigue of the surrounding ligaments. According to researchers, this is one of the most logical explanations with the following point.

Poorly irrigated diaphragm

The diaphragm - also known as the diaphragm - is probably the most important muscle in breathing and, along with the small muscles between the ribs, ensures that the chest expands when breathing more heavily. Therefore, it is clear that accelerated breathing during physical exertion can lead to problems with the diaphragm. Shortness of breath and rapid, shallow breaths in particular can lead to insufficient blood flow to the diaphragm. As a result, it lacks nutrients and oxygen, which leads to tissue shrinkage. The result: jerky side stitches. Especially for beginners, the lack of experience in handling their bodies can contribute to the fact that the respiratory muscles are simply overwhelmed by a too fast or irregular rhythm.

Eating food or liquids

Drinking is of course important to compensate for sweat loss during sporting activity. However, excessive fluid or food intake can cause severe bloating in the digestive tract. This, in turn, creates tension in the ligaments surrounding the abdomen. This was also shown in a study in which people consumed different amounts of fluids before and during training. Find out below what helps prevent stabbing and cramping pain.

Side stitch tips

Wait until symptoms improve.

Straighten your body and raise your arms to stretch the muscles and connective tissues of the abdominal organs involved.

Breathe in deeply through your nose and exhale through pointed lips.

Match your steps regularly and evenly with your breathing, for example, inhaling for three steps, exhaling for three steps.

Taking a short break can help: Support yourself with your arms on your thighs or a handrail and tighten your abdominal muscles to engage accessory breathing muscles. Inhale and exhale deeply until the stitches subside.

Don't drink a lot of fluids at once and don't eat at least an hour before running.

IMPORTANT: Always warm up well and increase your pace slowly and steadily when running or doing other sports to avoid overload.