Sport: What Causes A Side Stitch?

During exertion such as running, for example, you may experience a sudden painful stitch under the ribs or in the abdomen. This side stitch can then prevent you from continuing your training. We will explain what causes this sharp pain and how to remedy it.

What is a side stitch?

Everyone has felt, at some point during exertion, that sharp and sudden pain known as a "side stitch". But what exactly is it? Scientists do not all agree on the cause of this painful twinge, which can occur on either the left or right side.

Some suggest irritation of the peritoneum or pleura. But the most likely hypothesis is that this sudden pain beneath the ribs is a "diaphragm cramp", involving the muscle located below the ribcage that aids in breathing.

During physical exertion, if you breathe improperly and "do not exhale sufficiently", the diaphragm contracts quickly and a cramp can occur. However, if this pain remains occasional and fades within minutes after stopping exertion, it should not worry you. It is not a sign of an underlying illness.

What causes a side stitch?

In 90% of cases, the occurrence of a side stitch is due to improper breathing during physical exertion.

This pain, which starts under the ribs and radiates into the abdomen and flank, sometimes even up to the clavicle, can be linked to other causes.

This sharp pain also occurs when the spleen and liver quickly fill with blood during exertion and press against the diaphragm.

How to get rid of a side stitch?

When you experience a side stitch, it is sometimes impossible to continue your effort. And in fact, it's a good thing because the best way to alleviate the pain is to stop and catch your breath.

If the source of the pain is truly a diaphragm cramp, simply slowing down or interrupting your run or workout will make the pain disappear.

To relieve this cramp faster, lean forward and gently compress the painful area with your hands while breathing slowly and deeply.

You can also try gently stretching by leaning to the opposite side of the pain. When you decide to start again, do it gradually, focusing on your breathing to fully exhale all the carbon dioxide.

Attention: if your side pain does not go away when you take a break, it could be a heart or lung problem. In this case, you should seek immediate medical attention. Also consult if your side stitches are very frequent, prevent you from catching your breath, and are accompanied by other concerning symptoms such as cold sweats, dizziness, or vomiting.

How to prevent side stitches?

The side stitch specifically affects people who are not used to exercising and who have wanted to play the role of Sunday athletes. Experienced athletes who manage their breathing well are less likely to experience this problem.

This type of cramp in the diaphragm is a sign that you are too sedentary and that you need to get back into sports to learn how to breathe properly during exercise.

Instead of getting discouraged, this sharp and sudden pain on the side should encourage you to engage in regular physical activity. People who want to run without getting out of breath must learn to synchronize their stride and their breathing.

To prevent the occurrence of this type of pain, it is also recommended:
• to wait at least 2 hours after meals before starting your workout
• to warm up gradually
• to adjust your breathing to the intensity of the exercise
• to make sure to exhale fully during exertion
• to stay hydrated during workouts by regularly drinking small sips.