How to Get Rid of a Side Stitch While Running

A side stitch can turn a beautiful run in the park into a nightmare if you don't know how to treat and prevent these kinds of runner's cramps. By taking a few precautions to avoid a side stitch and knowing the right steps to quickly treat them if they occur, you will be back on the road in no time.

Instructions

Difficulty: Easy

Things You’ll Need:

• Water
• Running shoes

Prevent a Side Stitch Before You Run

1. Drink water. The primary cause of most side stitches while running is dehydration. By drinking 10 to 12 ounces of water 30 minutes before your run and staying hydrated throughout by drinking water on the road, you can help prevent these painful cramps.
2. Give your body a good stretch before you begin running. A good warm-up routine helps to loosen tight muscles which may contract and cause cramps such as side stitches while you are running.
3. Watch your breathing while you run. Taking a few deep breaths now and then will ensure that all parts of your body are receiving the amount of oxygen they need to work properly, including the muscles through your side and chest which may trigger side stitches.
4. Eat right and eat light before you hit the road. Avoid overly fatty foods and proteins and focus on fast-burning energy boosters such as carbohydrate to help aid in digestion while you run.
5. Take a reasonable approach to achieving your running goals. A side stitch may be a warning sign from your body that you are running too hard and pushing your body beyond its limits.

Get Rid of a Side Stitch on the Road

6. Stop a side stitch while running by standing in place and putting pressure on the right side of your belly with your hand. Continue breathing evenly as you push up your liver to help relieve any pressure from gas that may have accumulated while running.
7. Try bending over and tightening your abdominal muscles while continuing to breath to get rid of a side stitch.
8. Avoid breathing shallowly and use deep breaths to get rid of a side stitch.
9. Breathe through pursed lips to get rid of a side stitch.
10. Slow your breathing pattern down as you continue running, adjusting it by a one or two step count.

Tips & Warnings

• Talk to your doctor if you have persistent side stitches while running or performing any kind of activity, as this may indicate a serious condition such as heat exhaustion or lung disease.

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