Why Does My Side Hurt When I Run? Causes and Prevention Tips

Understanding Side Stitches

For many runners, a sudden and sharp pain in the side can be a frustrating and debilitating experience. This condition, known as Exercise-related Transient Abdominal Pain (ETAP), affects up to 70% of runners each year, with a higher incidence on the right side. Despite its prevalence, the exact cause of side stitches remains a mystery, with experts attributing it to a combination of factors, including diaphragm issues, poor posture, and nerve irritation.

What Causes Side Stitches?

Research suggests that side stitches may be triggered by a range of factors, including:
* Poor posture or a stiff spine, which can disrupt breathing patterns and put pressure on the diaphragm
* Nerve irritation caused by the foot striking the ground during running, particularly in right-foot dominant individuals
* Increased blood flow around the diaphragm during exercise, which can lead to irritation and pain
* Consuming large meals or beverages before running, which can put pressure on the abdominal organs and lead to cramping

How to Treat a Side Stitch

If you experience a side stitch during exercise, there are several steps you can take to alleviate the pain:
* Slow down and take a break to allow your body to recover
* Stretch your arms overhead and lean to the opposite side of the pain to help open up your abdomen
* Apply gentle pressure to the affected area with your palm while breathing deeply
* Consider practicing mindful workout breathing to help reduce stress and alleviate symptoms

Preventing Side Stitches

To reduce your risk of experiencing a side stitch, consider the following tips:
* Practice mindful workout breathing to help reduce stress and alleviate symptoms
* Avoid consuming large meals or beverages before running
* Work on improving your posture to improve breath flow and running performance
* Stay hydrated to reduce the risk of dehydration and cramping
* Gradually increase your speed and intensity to reduce the risk of injury and cramping

When to Seek Medical Attention

While side stitches are usually harmless, there are certain situations where you should seek medical attention:
* Persistent pain after running
* Severe or debilitating stomach pain or cramps
* Pain under the breastbone accompanied by difficulty catching your breath

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