Stitches or side pains is the pains that you get by the side of your belly while running. It is can be very uncomfortable and force you to stop running once it starts.
A lot of times it begins like a slight pain that can be managed only for it to become a sharp pain in a few seconds. A lot of times side stitches are a big hindrance to runners and when it shows up, you would have to stop running earlier than you planned.
What Is A Side Stitch?
A side stitch is a sharp pain that occurs on the bottom part of your belly (the area that is below your lower ribs) at the left or right hand side when running, in most people the left hand side is where it occurs most of the time.
The pain is so uncomfortable that once it starts you would have to stop and rest till the pain goes way.
Why Do Stitches Happen When Running?
The fact is there really is no defined medical reason for why side pains happen when a person is running, however there are some theories.
Some scientists assert that stitches occur mostly in beginner runners. This is because they are likely to be taking shallow or rapid breathes while running.
Generally, we know that rapid breathing doesn’t fully relax and engage the diaphragm and this could cause the ligaments on one side of your body to forcefully contract which could cause side stitches.
Another theory on what causes side stitches is that rapid breathing in addition the jolt of running and exhaling while your right foot hits the ground causes extra strain on the ligaments situated close to the diaphragm and liver which would then result in pain on the left side of the body (which is where most stitches occur).
A third theory is that having your meal less than an hour before you run causes side stitches; same as drinking carbonated sugary drinks. And because the digestive system didn’t have adequate time to work the drinks and food, it could be the reason why the sharp pain occurs on the side of the lower belly when running.
While some health care experts believe that if a runner warms up properly before starting his/her run, they would be side pains because it is caused by running too fast without proper warm up.
How Do You Prevent Side Stitches While Running?
Once you realise that you are getting side stitches frequently, the first thing is to make sure that you don’t eat any food drink at least 1 hour before running.
It is okay to drink water, however make sure you do not drink too much. And stay away from sports and carbonated drinks before your run (you can drink it after your run). Water is the only drink that you should drink before you run most especially when the weather is hot.
Another tip to prevent side stitches is to do some deep breathing regularly. You do it slow, smooth and make sure that you are completing breathing cycles. As you are breathing deeply (in and out), make sure that you always maintain a good posture.
As you run, you keep reminding yourself to breathe deeply just like your practiced before hand - you want to avoid rapid breathing while you run.
The correct posture is important because you want your back to be straight while you run and not hunched over. You want your chest to open and up so that breathing is a lot easier. And make sure you arms are bent at 90 angles by your sides.
Running with the correct posture also makes sure that your muscles aren’t being squeezed which could cause muscle cramps while you run.
Anytime you are experiencing side stitches, press your fingers deeply into the area that you feel the pain and start taking deep breaths in and out. While you are experiencing this pain, it would be a bit difficult to keep a good posture, but try to stand upright.
After a few minutes of slow deep breathing and massaging of the area where you feel the pain, it would disappear and may continue your run if you wish.