How to Stop Side Stitches While Running
Slow down your pace if you start feeling pain. Often, side stitches appear because of too much speed, so prevent yourself from getting worse.
Breathe deeply, from your belly. In and out. Side stitches may be a sign of a false breathing technique. Exhale sharply as your foot hits the ground on the opposite side of the pain to relax your diaphragm (the breathing muscle) and improve blood circulation. Also, pressing two fingers firmly into the painful area while exhaling can also provide immediate relief.
If the stitch persists, try a gentle stretch. Lean your body toward the side that hurts to release tension in your ligaments and muscles, providing quick relief.
Drink more water; dehydration causes muscle spasms and cramps. To keep your muscles working perfectly, stay hydrated:
- Before: Drink water to prep your body.
- During: Take small sips throughout your run.
- After: Refill your fluids to help with recovery.
What Causes Side Stitches?
The main cause of a side stitch is your body’s reaction to intense effort or exercise. When you run, your diaphragm, the muscle that helps you breathe, works harder and moves faster. These movements can irritate the surrounding nerves and ligaments, causing a painful spasm or “stitch.”
Beginners are more prone to stitches because their bodies haven’t adapted to the demands of deep, rapid breathing.
If you eat right before a run, your body sends blood to your stomach to digest food instead of to your muscles. This conflict causes pain. Avoid running after big meals – light snacks beforehand only.
According to American College of Sports Medicine research, a side stitch (exercise-induced abdominal pain) is likely caused by a fluid-heavy gut pulling on your visceral ligaments, rather than a lack of blood flow. Drinking large amounts of fluid, especially sugary or hypertonic drinks, increases the weight of your stomach, causing it to “tug” on internal tissues during the impact of running.
Research shows that specific sports drinks (like Exceed) may clear the stomach faster than water or soda, reducing the duration of the pain.
Running naturally diverts blood away from your intestines, which can lead to cramping or “functional pain” in the gut. Also, without a warm-up, your respiratory system is forced into high gear too quickly, triggering spasms
Why Does My Right Side Hurt When I Run?
The sharp pain in your right side is usually caused by your liver swelling with blood. Your muscles demand blood immediately. However, your heart and lungs take a few minutes to “wake up” and manage that extra flow. This creates a bottleneck: blood enters the liver quickly but doesn’t leave fast enough, and extra volume stretches the liver capsule, a thin layer of tissue packed with nerve endings, causing that familiar stinging pain.
Why Does My Left Side Hurt When I Run?
When you start running, your spleen “squeezes” itself to push extra blood into your body. That sudden squeeze is what causes the sharp cramp or “stitch” you feel on your left side. Press your fingers gently into the spot that hurts while you breathe out hard to relieve pain.
When Should You Be Worried?
If you regularly feel pain in your side while running that does not go away after you rest, you should consult a doctor if this pain is accompanied by fever, nausea, or vomiting, as these can be signs of something more serious than a simple muscle cramp.
Persistent side pain might make you feel like giving up on running altogether, but you don’t have to stop being active. You can switch to smoother exercises like swimming, walking, or cycling. Activities like yoga and Pilates are also great choices because they focus on breathing and core strength without putting heavy pressure on your internal organs or your diaphragm. These alternatives allow you to stay fit while significantly lowering the risk of feeling that sharp side pain.
