How to Prevent a Side Stitch

What is a Side Stitch

A side stitch is a discomfort on one side of your abdomen that is also known as exercise-related temporary abdominal pain (ETAP). It’s more frequent on the right side of the body. Cramping or a dull discomfort may be present, as well as a tugging sensation or a sharp, stabbing pain. The most common cause of a side stitch is extended sports activity. Side stitch sensations may be alleviated by staying hydrated, halting your activities or taking a break to walk, and stretching. Younger athletes are more prone than older competitors to acquire a side stitch. Side stitches, on the other hand, can afflict anyone who exercises for an extended period of time.

Causes Of Side Stitches

A side stitch’s exact cause remains uncertain. According to several research, a side stitch is caused by blood flow to the diaphragm or muscles during physical exertion. Other study suggests that inflammation of the abdominal and pelvic cavity lining may be the cause. When there is a lot of movement and friction in the torso during physical exercise, this discomfort might arise. Athletes frequently complain of shoulder tip soreness with the onset of a side stitch. This might be because inflamed stomach linings can induce localized discomfort in several places, including the point of the shoulder. A side stitch can also be caused by eating a huge meal or consuming sugary sports drinks.

Treating Side Stitches

The following can help reduce pain and resolve side stitches:

• Bend slightly onto the side where the stitch is felt.
• Reach one hand above to stretch your abdominal muscles.
• Stop moving and gently massage your fingers into the afflicted region while bending your body forward slightly.
• Take a deep breath and exhale slowly.
• Take a rest or slow down to a walk if you’re running.
• While exercising, stay hydrated, but avoid sugary sports drinks if they bother your stomach.

While exercising, stay hydrated, but avoid sugary sports drinks if they bother your stomach. A side stitch will normally go within a few minutes or after you stop exercising. However, if your side stitch persists after many hours, even after you’ve stopped exercising, you should seek medical attention. It might be a symptom of a more serious medical problem. If you have acute, stabbing pain along with a fever or swelling on the side of your abdomen, get emergency medical treatment immediately once.

Preventing Side Stitches

Avoid eating large meals or drinking a lot of liquids one to three hours before exercising to avoid a side stitch. Take the following measures as well:

• Maintain a decent posture. Athletes with a rounded spine are more likely to have side sutures.
• Before exercise, stay away from high-fat and high-fiber meals.
• Shorten your workout and increase the intensity instead.
• Before exercising, avoid sugary beverages or any beverages.
• Gradually improve your fitness level.

If you’re a runner, increase your weekly mileage by a few miles. If you’re prone to side stitches, a physiotherapist could be able to assist. If they suspect it’s your technique or posture that’s creating your side stitches, they can examine it.

The Bottom Line

A side stitch affects the majority of athletes, particularly runners and are a regular occurrence especially in endurance events. After you stop exercising, a side stitch should go away in a few minutes. Reduce the time of your workouts if you’re prone to them. If you feel discomfort in your side or abdomen that isn’t connected to exercise, or if you have a side stitch that lasts many hours, tell your doctor and get medical care as it might be a symptom of something more serious.