You're cruising through your run, feeling great, when a sharp stab hits just below your ribcage. As seasoned runners and coaches know, side stitches are common but manageable. Here's what causes them and proven fixes backed by sports science.
A frequent issue for runners: sudden, stabbing pain below the ribs. Left-side pain often signals stomach or spleen cramps, typically from eating too close to your workout. Digestion demands extra blood flow to organs, but exercise diverts it to muscles for oxygen. With just six liters of blood, your body prioritizes, reducing gut circulation, constricting vessels, and triggering stitches.
Eat a balanced meal 2-3 hours before running, then fast. This allows full digestion. Studies show sugary drinks pre-exercise can exacerbate stitches.
Read also: ‘Tips against stabbing your side‘
Right-side stitches? Blame diaphragm strain. Each stride pressures its fibers while heavy breathing expels air, causing tension and cramps. Poor oxygen to respiratory muscles or shallow breaths heightens the risk as they pull tighter.
Slow your pace to ease pressure. If persistent, stop, raise arms to stretch diaphragm and abs, extend exhales to fully empty lungs. This relaxes the muscle and releases trapped air.
Stiff hips or torso muscles contribute too. The psoas major links thigh to spine; tightness activates it excessively per stride, leading to cramps. Torso muscles, tying ribs to pelvis, aid breathing, spine extension, and rotation—if rigid, they cramp.
Warm up thoroughly to adapt to effort, loosen muscles, and build breathing rhythm. Feeling extra stiff? Incorporate yoga or Pilates.
A hollow back misaligns your diaphragm, straining core muscles and pinching nerves, inviting stitches.
Strengthen with core work: planks, squats, sit-ups. These bolster back, hips, core, and abs for better posture.
