How to avoid a side stitch

Often unexpected, the appearance of pain or discomfort in the abdomen can impair performance or at least the enjoyment of playing sports. Let’s see how to avoid, and how to get rid of what is more commonly called “a side stitch”.

By Jean-François TATARD – Photos: Flickr.com, Pixabay.com, Jean-François Tatard

A good progressive warm-up reduces the risk of side stitches.

Imagine! Imagine that it’s “D-day”. You’ve been training scrupulously and precisely for three months. You’ve meticulously prepared your goal. You haven’t missed a single session. You’ve selected the most appropriate equipment for performance. You’ve taken care of your diet. You’re sharper than ever. And for a few days now, you’ve even felt like you’re growing wings thanks to the beneficial effect of supercompensation. In short, you’ve left nothing to chance and nothing can thwart your success. Yet! A small unexpected event! You’re surprised by a somewhat cumbersome colleague who will significantly disrupt the progress of your race…

An acute pain in the abdomen mid-race… “No, not that!“, “But what did I do wrong?“, “Did I start too fast?“, “Did I breathe badly?“, “Was my breakfast too heavy?…”… All these questions running through your head and this pain that doesn’t disappear and forces you to drastically reduce your speed.

What is a side stitch?

It’s impossible to find a precise explanation. There are as many theories as there are scientists who have ventured to understand this phenomenon. But in fact, a side stitch is characterized by the appearance of localized pain under the ribs. It resembles a cramp in the diaphragm. Potentially this pain is caused by a lack of blood in this region. But of all, the most plausible explanation seems to me to be that of poor blood flow and poor oxygenation of the diaphragm.

You need to concentrate on your breathing to avoid side stitches.

And yet, the diaphragm plays an essential role during breathing. Due to the shocks our body undergoes during running, our internal organs move with each stride, and our diaphragm with each inhalation and exhalation. This can cause tension in our body and cramps in the diaphragm can occur.

Still uncertain causes

Generally located on the left side, a side stitch does not only affect runners. All athletes practicing endurance disciplines can be victims. And despite extensive research, the causes favoring the appearance of pain remain unknown. Muscle cramps of the diaphragm, due to a lack of oxygenation during physical effort, have often been held responsible, but all studies on the subject prove that there is no increase in diaphragm spasms when a runner has a side stitch.

Running is one of the primary sports affected by side stitches, but not the only one…

Two things we can be sure of

Consuming foods rich in lipids and fiber promotes side stitches. It’s best to follow the famous “three-hour rule” to ensure proper digestion. Also, don’t overdo it with sugary drinks.
Don’t forget to warm up. It should be progressive and prolonged. Especially in very cold weather and when you are a beginner.

How to get rid of a side stitch?

“Prevention is better than cure” as the saying goes. And the first technique is to effectively concentrate on your breathing. Avoid jerky inhalations and exhalations. Breathe as regularly as possible. And whatever the speed and intensity of the effort. Then, inhale and exhale air through the mouth, working the air column. Breathing should come from the belly and not the chest. And if the side stitch continues to be so bothersome, then press gently and progressively on the painful area. Then inhale as deeply as possible and hold your breath for two to three seconds. Then exhale the air for a prolonged period, keeping your mouth wide open. And then, if despite this, the side stitch persists, you can consider walking to regain a breathing rhythm as deep and regular as possible.

12 solutions to prevent or combat side stitches

– Eat a light breakfast, low in fiber and fat.
– Eat your breakfast about 3 hours before the start of your race.
– Warming up is essential to prepare your muscles for effort and promote good breathing.
– Start slowly and gradually increase your pace. A side stitch is a signal that your body is under too much pressure.
– A side stitch most often occurs in sports that heavily involve the upper body, such as running, swimming, or horseback riding. A strong, muscular core reduces rotational movements of the torso and actively supports internal organs. This makes you less susceptible to cramps.
– Well-developed abdominal muscles help prevent side stitches. Five to 10 minutes of abs a day are worth it!
– As your speed increases, your body needs more oxygen. Irregular and shallow breathing can then cause a side stitch. The rhythm of your breathing is therefore just as important as the efficiency of your stride.
– In case of a side stitch, good breathing will help you relax your diaphragm and respiratory muscles. Inhale for two strides and exhale on the third: this will improve the depth of your breathing and allow your muscles to relax.
– Press the painful area with your hand and release the pressure as you exhale. Breathe deeply!
– Slow down or take a walking break.
– Small stretching exercises can help release any pressure. Stop and lean your upper body to the side. Increase the stretch with each exhalation.
– To relax the diaphragm and abdominal cavity, inhale by raising your arms above your head and exhale by bending forward and letting your arms hang.

More sport as therapy

The good news is that you won’t have to give up what you love to avoid side stitches. Beer, for example, you can continue to enjoy. In fact, the only thing you’ll need to increase if you still get side stitches is your sports practice. Indeed, regular training is the best way to prevent a side stitch. The more endurance you have, the less likely you are to suffer from a side stitch because it is by running that you train your diaphragm and respiratory muscles.

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