How To Prevent & Deal With A Side Stitch While Running

Side stitch, side pain, side cramp? Why do you get this annoying pain whilst running? And more importantly, how do you solve it and prevent it returning in the future?

In the medical world, the pain is referred to as Exercise Related Transient Abdominal Pain, ETAP. However, you might have heard it called a side stitch, side ache, cramp or even a sticker.

There are varying theories as to what causes this side pain including:
- Eating and drinking too much
- Too many sit ups
- Poor bike position
- Lopsided gait/breathing on one side
The one thing these seem to have in common is the diaphragm as it’s thought that the reduction in blood flow to the region for whatever reason produces the stitch pain.

To get some tips on how to combat this side stitch we speak to two experts:
- Fiona Lathander, Sports Nutritionist at Team Bath
- Barry Edwards, Sports Physiotherapist at Team Bath
Both kindly share there tips on how to prevent getting a stitch and how to deal with it when you do!

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[gtn]

What is your top tip for dealing with a side stitch?

[sharpemang]

I get this pain every single time I run and it happens always around 6 to 10 minutes of running. Worst part is, I'm not even tired at that point

[blxunt]

I could run all day after I get this taken care of..

[Shadogi]

Before going on a run, I will inhale as deeply as I can, filling my lungs until they feel like they are bursting with air. I will then hold this for 10 seconds and repeat 3 times. Seems to take care of the issue 95% of the time unless I have eaten recently.

[Anything.and.Everything]

My stitch always comes on the right side only and it literally hurts to breath it’s one of the most painful things I go through

[westernpigeon]

I swear, side stitches is always what stops me from running long distance. I don’t ever feel tired whenever side stitches kick in but the pain makes me stop.

[ljadf]

Just to add to the other comments regarding breathing... I get a stitch almost every run, and found that breathing out as much as possible while running, really emptying the lungs makes it go away. I found doing this six or seven times in a row usually stops it from returning, but if it does, I breathe out all the way every two or thee minutes. Admiddedly not easy while runnning, but it's better than stopping. I also don't drink much before a run any more, as it can trigger it faster.

[fredjacaranda]

Breathe in when stepping with left foot and exhale when stepping with right foot, making sure to push the air out. Pain goes away with a few reps

[GamingLoadown]

6 hours after eating and still get a stitch

[tamtam]

I learned more from the comments then the video XD but the video was helpful too

[mckennasmith]

Long story short:
1. Only eat 2-3 hours before race
2. Be well hydrated
3. If you need to take small sips of water during race
4. Squeeze side
5. Take a break
6. Stretch


Your welcome 🙃

[codenamexelda]

I'm someone who doesn't run often and I still got one...
How?!
Why?!

[maxim]

My way of dealing with this is to take deep breaths and breathe all the air out through your nose, using your abs to squeeze out every bit of air left in your body. Doing this a few times makes the side stitch go away.

[scaryblackrifle]

- What is your top tip for dealing with a side stitch?
- I avoid running

[leonahaggan]

When in running, I get stitches, my legs hurts, my chest hurts, my shoulders hurt.... So to prevent all of this is to just go to your happy place. When your running think about the sounds you hear, the birds tweeting, the trees whispers and your feet stepping against the ground, then up from the ground. But you have to concentrate. Loose that concentration and you feel the pain again.

Anothe technique you could try is breathing before you race. Take a deep breath in, when you inhale it should take about 8 to 10 seconds, then hold it for 10 seconds, the let it all out in one breath. Do that about 3 to 5 times. It works about 99.9% of the time.

[paperpuddingTV]

i fasted forward x2 cause im in the middle of a run

[GreyJedi]

I'm very grateful to YouTube for the enormous resources on running. Your channel is world class and super helpful. Loads of gratitude to you guys

[SamuelWallsJames]

You guys always seem to post videos about topics right when I need them! Great tips and love the transitions!

[bonzolo]

I always get stitches as soon as I get into the Rhythm, but as soon as it comes my pace dies down not because I’m tired but because the pain is unbearable

[Seanonyoutube]

So to summarize: no one knows why it happens and no one knows how to prevent it