A stomach stitch running, or side stitch, is a sharp pain under the ribcage during exercise caused by irritation of the diaphragm. It typically occurs during high-intensity activities like running or sprinting.
The diaphragm, a muscle that aids breathing, contracts during exertion. When it's repeatedly jarred by foot strikes, blood flow to the area decreases, triggering pain signals. This is exacerbated by shallow breathing, which further restricts diaphragm movement.
Stomach stitches can occur on either side, though they're more common on the right due to liver positioning. They may also differ in intensity:
| Type | Characteristics |
|---|---|
| Mild | Dull ache, easily managed by adjusting breathing |
| Moderate | Sharp pain, requires pausing to recover |
| Severe | Intense, debilitating pain that may require stopping exercise |
Stomach stitches often appear when running at high speeds or after eating too close to exercise. Dehydration and improper posture can also contribute. Unlike digestive discomfort, this pain isn't related to digestion-though many runners confuse the two.
To alleviate a stomach stitch, slow your pace and take deep breaths, expanding your belly rather than your chest. Press gently on the painful spot while bending slightly forward. If the pain persists, pause and walk until it subsides.
Prevention involves avoiding large meals before running, staying hydrated, and warming up properly. Strengthening core muscles can also reduce recurrence.
If stomach stitches occur frequently without exercise or are accompanied by nausea, vomiting, or fever, consult a doctor. These could indicate underlying conditions like acid reflux or gallbladder issues.