How to Treat a Side Stitch When Running

If you run or jog regularly, chances are at some point you've been gripped by a "stitch in the side". A side stitch is a sharp pain that occurs under the rib cage when exercising hard, particularly running. The pain from a side stitch arises from muscle spasm involving the diaphragm which lies just above the abdominal cavity. The pain of a stitch in the side can be painful enough to cause you to stop running temporarily. In a case like this, you need quick relief so you can return to the challenges of getting in shape. Here are some ways to prevent and treat a side stitch when running.

Difficulty: Moderate

Instructions

1. Take deep breaths when running or jogging.
   
   When you run or jog, fill your lungs fully with each breath so your diaphragm can maximally expand. The diaphragm needs to have free range of motion to prevent cramping and the development of an uncomfortable stitch in the side.

2. Don't eat before you run or jog.
   
   If your stomach is full of food, your diaphragm can't expand as freely which may result in a cramp or side stitch. Avoid running or jogging within two hours of a meal to reduce the risk.

3. Start out slowly and gradually increase your speed.
   
   A side stitch is most likely to develop if you start your workout out at too high of an intensity too quickly. Start out slowly and gradually build up your speed. If you're a beginning exerciser, avoid high intensity workouts until you build up better aerobic capacity. The better conditioned you are, the less likely you are to experience a side stitch.

4. When it happens.
   
   The best way to treat a side stitch is to stop running and bend over at the waist. While bending down, take in a deep breath, expanding your diaphragm, and then forcefully expel the air. Tighten your stomach muscles as you exhale. You may need to repeat this deep breathing movement several times before the pain subsides. Walk slowly for a few minutes as you concentrate on breathing deeply. Once the pain of the side stitch has subsided, you can continue your workout.

5. Warning.
   
   If the symptoms of the side stitch fail to resolve in a few minutes or if the pain radiates into your arm or is associated with shortness of breath or lightheadedness, see your doctor immediately. If you experience this type of discomfort every time you exercise, see your doctor because it could be related to undiagnosed heart disease or other medical condition that needs immediate attention.

6. As you become better conditioned from repeated running and jogging, you should notice a stitch in the side develops with less frequency. Yes, those side stitches can be an annoyance but with a few precautions you should be able to avoid them and have a more pleasant workout.