Side Stitch

Symptoms
How do you relieve the pain?
Possible Causes
Solutions

Symptoms

Usually you'll be running pretty hard and the pain just starts. It'll be a sharp stabbing throb under your ribcage, near your hip or shoulder. It can feel like someone has put a spear in your side.

How do you relieve the pain?

Stop running and force the air from your lungs with a large exhale. If the pain is coming from your ribs or hip, bend over and press your fingers into the area while raising your knee on that side. You can lie down on your back and bring your knee up to your chest. Take deep breaths from your belly.

If you're racing and don't want to stop try bending over as much as possible and press your fingers deep into the stitch. Breathe deeply inhaling and exhaling loudly, really pushing the air through your lungs.

You might try raising your arms over your head as you inhale deeply then lower your arms as you exhale deeply. This may sound impossible but make an effort to relax and try not to panic.

Some runners can force themselves through the pain and keep moving. You can try focusing on something else to take your mind off the pain e.g. your breathing or the runner in front of you. Many of us need to stop, walk and wait until the pain subsides before running again.

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• Not warming up properly.


• Pushing yourself too hard early in a race or workout.


• Under training. Some beginners and runners train or race longer and faster than their fitness limits.


• Shallow breathing.


• Weak abdominal muscles and lower back.


• Eating food or drinking fluids that upsets your stomach.


• Drinking very cold fluids before or during your run.

• Always start your run by warming up with 10 minutes of easy running. Then pick up your pace.


• Before racing or speed work, warm up with an easy 10 minute jog then do four to six strides. These can be 50 to 100 meters in length and you gradually increase the pace with each one. Walk or jog between each one.


• Steadily build up your fitness levels. As you improve you can run further and faster.


• Practice deep belly breathing when you run. If you find yourself taking short and shallow breaths back off the pace and get your breathing under control.


• Strengthen your abdominal muscles with ab curls and side raises.

Strengthen and stretch your lower back.

• Your tolerance for what to eat/drink and when to eat/drink before running is unique to you. Have a few test runs to work out what suits your stomach.


• Drink cool or room temperature fluids before or during your run.

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