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.
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.
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.
When to See Your Atlanta Doctor
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!