Have you ever felt a sudden, sharp pain in your side that stops you in your tracks during a run or workout? That uncomfortable, stabbing sensation is what’s commonly known as a side stitch, or in medical terms, exercise-related transient abdominal pain (ETAP). Side stitches can happen to everyone, from casual joggers to seasoned athletes, and they can strike at the most inconvenient times, making it difficult to keep going. Let’s explore what side stitches are, why they happen, and how you can prevent and treat them to keep your workouts on track.
What Causes Side Stitches?
The most common reason for side stitches is called diaphragmatic ischemia. This pain is more consistent and can present in activities that are not in high respiratory demand. A second cause of side stitching can be a strain or stress on the ligaments that attach the diaphragm to the abdominal lining. This stitch is often seen in swimmers and can be resolved by wearing a supportive belt. An example of side stitch causes is exertional peritonitis, which is inflammation or irritation of the outer lining of the organs. The tissue can become sensitive to movement, which can often intensify the sharp and stabbing pain.
What Is a Side Stitch?
Side stitches, or ETAP, are a type of cramp that occurs in the middle of the abdomen, typically on one side. They can feel like a sharp, stabbing pain during activity and may turn into a dull, aching sensation afterward. Though these pains can seem debilitating, they are typically temporary and often occur when your body isn’t used to the intensity of their workout.
Side Stitches Symptoms & Risk Factors
Here are some of the most common ways a side stitch might feel to you:
- A sudden, stabbing pain on one side of the abdomen, usually near the ribs.
- After the initial sharp pain subsides, it may leave you with a cramping or pulling sensation that can linger for a few minutes.
Side stitch pain typically stays in one spot rather than moving elsewhere, which helps to differentiate it from other types of abdominal pain.
Side stitches can happen to anyone, but there are certain factors that can increase your likelihood of experiencing them.
- Age: Adolescents and younger athletes are more prone to side stitches due to their developing bodies and less experience with breathing techniques.
- Improper breathing techniques: Shallow breathing from the chest rather than deep, diaphragmatic breathing increases the risk.
- New athletes: People new to an activity or sport often experience side stitches more frequently.
- Eating or drinking before exercise: Eating large meals or drinking sugary beverages right before working out can trigger side stitches.
Why Do I Feel Like I Have a Permanent Stitch?
Sometimes, what feels like a side stitch doesn’t go away after your workout ends. This can be alarming and might make you wonder, “Why do I feel like I have a permanent stitch?” Persistent or recurring side pain that mimics a stitch could point to other medical issues such as muscle strain, nerve impingement, gastrointestinal distress, or even gallbladder or liver-related concerns. Unlike a typical side stitch, which fades relatively quickly with rest or breathing exercises, a chronic stitch in your side should be evaluated by a healthcare professional. It could be your body’s way of flagging a deeper concern that shouldn’t be ignored.
What Causes a Stitch When Not Exercising?
Interestingly, some people report feeling a stitch in their side when they’re not working out. So, what causes a stitch when not exercising? Non-exercise-related side cramps can result from poor posture, dehydration, gas buildup, or even stress-related muscle tension. Slouching for long periods can compress the diaphragm and mimic the discomfort of a side stitch. Digestive issues like bloating or constipation can also produce side stitch-like symptoms. Even deep emotional stress can cause your body to tense up in ways that lead to pain in the abdominal region. If you’re experiencing side cramps when you’re not active, it might be worth evaluating your daily habits and overall health.
How to Get Rid of a Side Stitch
- Slow down your pace: While running or doing cardio, reduce your speed and focus on your breathing. Try syncing your breathing pattern with each foot strike.
- Purse your lips while exhaling: This helps control your breathing and can relieve diaphragm tension.
- Tighten your abdominal muscles: Engage your core as if you’re bracing for impact to help stabilize your diaphragm and reduce pain.
- Apply gentle pressure: Press your hand into the painful area, then release gradually to help alleviate cramping.
- Stretch and bend: Raise your arm on the affected side and lean away from the pain to help gently stretch the side muscles.
- Change your breathing rhythm: Try inhaling for three steps and exhaling for two, or vice versa, to reset your diaphragm’s movement and relieve pain.
- Use a warm compress: Applying heat to the area may relax the muscles and relieve cramping.
How to Avoid Side Stitches
While side stitches can be frustrating and uncomfortable, there are some steps you can take to help you avoid dealing with side stitches in the future.
- Avoid large meals or sugary drinks before exercise: Allow at least 2-3 hours between eating and your workout. If you must eat, opt for a light snack that’s easy to digest.
- Stay hydrated: Drink small sips of water throughout your workout rather than gulping down large amounts at once. Proper hydration helps maintain smooth muscle function.
- Practice diaphragmatic breathing: Train your body to breathe deeply from your belly rather than shallowly from your chest. This strengthens the diaphragm and helps prevent spasms or extra strain during exercise.
- Warm-up properly: A good warm-up increases blood flow to the muscles and prepares your body for physical activity, reducing the risk of side stitches.
- Increase core strength: A stronger core can stabilize your body and reduce the likelihood of muscular imbalance that could contribute to side stitch pain.
Understanding Side Cramps Beyond Exercise
It’s easy to associate side cramps strictly with exercise, but they can occur in many other scenarios, too. Ever had a side stitch from laughing too hard? Or from coughing repeatedly during a cold? Those activities put a sudden strain on your abdominal and diaphragm muscles, leading to a similar type of cramp. Even during pregnancy, side cramps are common as your organs shift and the uterus expands. These kinds of cramps might not fall into the category of exercise-related transient abdominal pain, but they feel similar and respond to many of the same relief techniques: stretching, hydration, and controlled breathing.
Situations That Trigger a Side Stitch
You don’t have to be mid-run to experience that familiar sharp pain. A stitch in your side can crop up in all kinds of everyday scenarios—climbing stairs too quickly, laughing hard, lifting groceries, or even reaching for something on a high shelf. While these might not seem physically intense, they all engage your core and diaphragm. If your muscles aren’t prepared or you’ve eaten recently, those motions could be enough to set off a side stitch.
It’s in these moments that you might start wondering: What causes a stitch when not exercising? The truth is, your body doesn’t always wait for an official “workout” to activate its systems. Inadequate core strength, shallow breathing, or simply poor timing after a meal can all contribute to that sudden discomfort. If you feel like these side cramps are becoming a pattern, it’s worth being more mindful of how your body reacts to motion outside the gym, too.
Stitch in Side: What to Do When It Hits Out of Nowhere
If you experience a stitch in your side and it doesn’t seem to have been triggered by something, the best thing you can do is stay calm and avoid overexertion. Sit or lie down if possible, breathe deeply into your belly, and gently stretch the affected area. Massaging the area can also stimulate blood flow and release tension. If the pain persists or intensifies, especially without a clear cause, seek medical advice to rule out other conditions like appendicitis, muscle strain, or digestive problems. Remember that a sudden stitch doesn’t always mean something serious, but paying attention to when, how, and where it happens can help identify a pattern.
Lifestyle Adjustments to Avoid Side Stitches
Incorporating a few changes to your daily habits can go a long way in reducing the frequency and severity of side stitches. Prioritize posture both when sitting and standing. Avoid sitting in a hunched position for extended periods, especially after meals. Incorporate gentle abdominal stretching into your morning or evening routine to keep muscles flexible. Pay attention to food sensitivities—sometimes, what you eat can irritate your digestive tract just enough to increase your chances of a stitch in your side. Journaling meals and side stitch occurrences can help identify triggers you might not otherwise connect.
Breathing and Body Awareness
Mastering your breath is one of the simplest and most effective ways to keep side stitch pain at bay. Runners often use rhythmic breathing, such as inhaling for three strides and exhaling for two, to reduce strain on the diaphragm. But even in daily life, shifting toward slower, deeper breathing through your abdomen can ease tension across your core and reduce the likelihood of cramping.
The key is learning to feel when you’re tensing your core unnecessarily. For instance, if you’re rushing around the house while holding your breath or carrying stress in your shoulders and abdomen, you’re inviting a stitch in your side. Practicing mindfulness through activities like yoga or meditation can help you become more aware of when you’re holding tension—and how to release it.
Stretching as Stitch Prevention
Whether you’re a runner or just someone who walks the dog every day, consistent stretching can help reduce your risk of cramping. Focus on side stretches that target the obliques and intercostal muscles between your ribs. One simple move: lift your left arm overhead and bend gently to the right, keeping your hips stable. Hold for 20 seconds, then switch sides. This elongates the area where side stitches most often occur and builds resilience in your core.
Stretching also helps you become more aware of imbalances. If one side feels tighter or more sensitive than the other, it could indicate where your body needs more support—or where a future side stitch may be waiting to strike.
Chronic Stitch Pain and When to Get Help
Occasional side stitch pain is a nuisance. But if you frequently find yourself asking, “Why do I feel like I have a permanent stitch?” it may be time to explore potential chronic causes. Gallstones, kidney issues, or hernias can all present as localized side pain. Likewise, issues with spinal alignment or nerve pinching, especially in the thoracic or lumbar spine, may radiate to the side of the abdomen and mimic a stitch. If you feel like you’re constantly managing this type of discomfort without a clear cause, a consultation with a physical therapist or chiropractor might uncover structural issues contributing to your ongoing symptoms.
When to See Your Atlanta Doctor
The occasional side stitch is nothing to panic about, but recurring or severe pain should be taken seriously. Whether it’s a short-lived cramp during a jog or a stitch-like discomfort that nags at you while resting, your body is sending you a message. Learn to decode the signs. Stay hydrated, breathe deeply, and move with intention. And if your stitch in the side starts to feel like a constant companion, don’t hesitate to seek medical advice. Your wellness journey should be pain-free, or at least, stitch-free!
If side stitches become a regular occurrence, are extremely painful, or interfere with your ability to exercise, it may be time to consult a healthcare professional. Persistent side stitches could be a sign of underlying issues that need to be addressed with personalized advice and treatment from a chiropractor, physical therapist, or sports medicine specialist. If you would like to learn more about side stitches and other techniques to use to avoid this type of pain, contact our team of Atlanta chiropractors at (404) 889-8828 for a consultation today!