Experiencing sharp, stabbing pain in your side mid-workout? As a fitness expert with years of coaching runners and cyclists, I've helped countless athletes overcome this common issue. Here's why it happens and proven strategies to relieve it fast.
It's a long-held myth that eating or drinking right before running causes side stitches—but that's not the full story. Cyclists often eat and drink during rides yet report fewer incidents than runners or other athletes. Side stitches typically result from diaphragm cramps. Your organs tug on the diaphragm with each stride, and reduced blood flow to the area exacerbates it. The good news? You can manage and prevent them effectively.
Read also: ‘How do stitches in your side arise?‘
Avoid stopping abruptly or bending over. Instead, slow to a walk if needed, and clench a firm fist on the affected side to ease the cramp.
Stretching relieves tension. Raise both arms high above your head to elongate the cramped muscles and reduce discomfort.
Abdominal breathing minimizes stitches. Practice at home: Lie on your back with a book on your belly, ensuring it rises on inhales and falls on exhales.
Tightening your abdominal muscles stabilizes the area and quickly alleviates side pain during activity.
Gently press the painful spot while taking slow, deep breaths in and out. Relief should follow shortly.
