Side stitches while jogging can spoil the fun of sports. But where does it come from and what can you do about side stitches? Here's what you really need to know about it!
The decision has been made: go for a run today after work. There is nothing better to clear the head and simply switch off.
The running shoes are well laced and the first 50 meters are also quickly covered. But suddenly it pinches on the left and then also on the right. Breathing becomes more difficult and the first forced stop is necessary.
Who Side stitch during jogging knows how great the temptation is to simply give up. Especially as a sports beginner, you have to persevere. It's perfectly normal for your body to get used to the strain when you're just starting out. start with sport would like.
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Incidentally, side stitch occurs more often in untrained athletes. Not even one fifth of all people who go running regularly suffer from it. But almost every beginner does.
How is side stitch manifested?
Mild to severe cramp-like pain on the side are typical symptoms of side stitches. Namely, just below the last rib at the level of the spleen on the left side of the body or at the level of the liver on the right side. The pain may radiate to the upper abdomen.
Sometimes the stitches in the side torment us after just one kilometer. Other times they suddenly appear after 5 kilometers. And on bad days, we don't even make it a kilometer without Side stitch during jogging. The pain occurs during physical exertion.
Oh, how that sucks. But it went like clockwork. Eaten extra light and little, drank enough and the new running gear in the test. And of course the big goal in sight: Lose weight with jogging and finally get more stamina.
Thoughts flash through the mind: "Was I running too fast? Did I breathe the wrong way? Did I eat the wrong thing?" Unfortunately, while you're going through these questions in your head, the uncomfortable pull doesn't go away.
First, the good news: you're not alone. Many people are. Side stitch during jogging is Not life threatening.
Especially when you starts running. But there is a good method for prevention. But even if the side stitch still occurs during jogging, you can do something about it.
First, though, you need to know a few basics around side stitching while running.
What is the cause of side stitch?
There are many different theories as to where side stitching comes from while running, how it develops, and why the stabbing pain occurs just below the ribs. The theories range from a poorly perfused diaphragm, to abdominal muscle spasms, to irritation of the peritoneum.
Science is still not quite sure. The big question is also why it sometimes occurs and other times not.
It has long been suspected that the rapid depletion of organ blood reserves is responsible for the pain.
Basically, there are three theories for stitches in the flank while jogging:
- The spleen: When we exert ourselves, the spleen pumps additional blood into the circulation. Pain is produced by this pumping motion. This is rather unlikely, because side stitch can occur on the left and on the right.
- The stomach: With a full stomach, concussions during walking can irritate the connective tissue and peritoneum, causing the stitches in the side.
- The diaphragm: the most likely assumption. When there is an undersupply of oxygen, the diaphragm begins to spasm.
The diaphragm
Most commonly, it is thought to be due to poor circulation and decreased oxygen supply to the diaphragm.
This is because the diaphragm plays a very important role in our breathing. It is a spherical muscle-tendon plate that separates the chest cavity from the abdominal cavity.
When you run, your organs are shaken hard with every step. Your diaphragm has to fight twice. Not only is it being shaken, but it's also being challenged as you inhale and exhale.
This creates tension in the diaphragm and throughout the body. This can cause small cramps that we know as side stitches. At the same time, it is undersupplied with oxygen, which further promotes the stitches in the side.
Now the good news: side stitches are harmless.
That's why strength training is so hugely important for runners!
This promotes side stitch when jogging
- A full belly
- Overweight
- Oxygen deficiency due to very intensive training
- Nervousness and tension
- Wrong posture
- Irregular breathing
- Too fast start
- Weak abdominal muscles
- A wrong running style
- Downhill running
- Run with cold air
Slouching posture promotes side stitching during jogging
There are studies on pretty much every cause. One Study from Australia is particularly striking, namely the connection between stitches and posture.
In the process, 104 male and 55 female athletes were observed. The scientists were able to determine that all those who run bent over are more prone to side stitching.
The conclusion from the study is: the worse the posture, the more severe and painful side stitches are.
The curved posture can increase the pressure on the abdominal cavity. The friction causes the painful twinge. This would also explain why deep breathing helps against side stitching - because it automatically straightens our upper body.
By the way, you can watch a great video on this topic here:
How to prevent side stitch while jogging?
There are tips and tricks you can use to prevent side stitches while running. It doesn't always work, but in 4 out of 5 cases it helps me avoid side stitches in the first place.
Eat right
If you're planning a run, don't eat a burger, pizza, or anything similar. Many foods are high in fat and fiber. They are difficult to digest and lie in the stomach.
You should eat something light with low fat content and also not so much of it until you burst.
If you are planning a long run, you should not eat anything heavy 2-3 hours before.
Try different meals before running. Everyone benefits from something different. Give your body a little time to digest before training.
If you need quick power, a banana is perfect.
Finally run 10 km! Get the free training plan!
Warm up well
A warm-up prepares your body for jogging. You get your muscles and your breathing in the right mood for running.
Do not overdo it
Start slow and then increase until you find your perfect pace. Don't let a running partner influence you. Side stitching while running is a sign that you are overworking your body!
Try to take small steps when running downhill.
It is also of little use if you go running every day. Give your body time to get used to the new load. And if the weather is bad, you can use your Endurance unit also in the living room perform.
Train your torso
Side stitch occurs especially in sports where the upper body is strongly challenged. Typical sports are running, horseback riding or swimming.
When you train your core well, you reduce the rotational movements in your torso. This protects the internal organs and makes you less prone to side stitching.
So you have to use your Strengthen abdominal muscles and back musclesto be armed against side stitching.
The better your endurance performance, the less often you will have side stitches. You're also exercising your diaphragm with every step you take. Your entire body gets used to the strain.
So it's getting better! Now it's hang in there, slow down and focus on your breathing.
Pay attention to your breathing
The faster you run, the more oxygen your body needs. If you are untrained, you often breathe shallowly or irregularly. This can promote side stitching during jogging.
For efficient running, the rhythm of your stride is as important as the rhythm of your breathing.
Breathe deeply into your abdomen while running and avoid shallow chest breathing.
You need to get into the habit of breathing rhythm and breathe as efficiently as possible. Inhale 2-4 steps and exhale just as many. The faster you run, the faster the rhythm must be. If you're jogging fast, aim for 1-2 steps per breath. For slow running, 3-4 steps per breath is optimal.
Learn to run faster with these tips!
What can you do against side stitch?
There are many preventive tips and tricks. However, if side stitches do occur, you should breathe deeply and consciously and stretch the sides of your body. Especially the flank stretch is known to help quickly against side stitches while jogging.
Let's take a detailed look at what you can do if you have a side stitch right now. But let's reveal this much: there is no one solution to the problem. For everyone something different can work well, try it out.
Focus on your breath
If you notice that side stitch is coming on, you can ward it off with the right breathing. Breathe in for every two steps and out for the third - this relaxes the diaphragm. Deep breathing into the abdomen is especially efficient.
Press on the painful spot
Most of us do this automatically. Press firmly with your fingers on the area that hurts. When you exhale, release the pressure. Breathe deeply and consciously - this has a supporting effect. Some people swear by a clenched fist, while others press against the flank with their fingernails.
Stand still and bend forward
To relax the diaphragm, you can bend forward. As you inhale, place your arms above your head and as you exhale, tilt your upper body forward. Then let your arms dangle down and breathe deeply in and out.
Slow down
Shift down a gear. If the side stitch is very strong while jogging, take a break from walking. Take deep breaths again while walking.
American running coach Jenny Hadfield recommends reducing your running pace. And then exhale when the foot of that side touches the ground, which is opposite the side stitch.
Or to put it a little easier, if you have side stitch on the right, exhale when your left foot touches the ground.
The flank stretch
What always helps me are small stretching exercises. They help to release the tension. Stand up straight and tilt your upper body to the side. As you exhale, continue stretching to the side. Do this alternating left and right, even if you only have side stitches on one side.
How long can side stitch last?
As unpleasant as the stabbing pain in the flank is, it is not dangerous. You don't have to worry about late effects. If you stop while running, stretch and concentrate on breathing, side stitches should not last longer than 5 minutes. However, if you keep running and ignore the stitches, they may not go away until you stop exercising.
You should become aware if the pain occurs repeatedly and without warning. If you have stitches even though you don't do any sports or if the pain lasts for several hours after sports, have it checked out by a doctor.
Where does side stitch come from without exercise?
Most often, side stitches occur during exercise - especially endurance sports such as running or very fast walking. Sometimes side stitches can occur without sports - for example, after surgery. If the stitches occur without sports, organs are often the trigger, but tendons or ligaments can also trigger the stabbing pain.
Sometimes just a few steps are enough and the stitches are there. I walk regularly, yet the Side stitch during jogging every once in a while. From personal experience I can say that for me a lot has to do with stress. If I had a stressful day, then I am plagued by the pain more often.
Our conclusion
Side stitches while running are a real pain, but they are harmless. Runners who are untrained suffer from side stitches more often. Train your abdominal muscles to prevent side stitching while running.
Here you come to the contribution: "The 14 most effective exercises for a flat stomach" with this workout you can build muscle.
All the best to you and have fun on your next run!
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