When running what causes a stitch?

Question

What can I do to stop this happening?

Answer 1

Side Stitch

WHEN TO SEE YOUR DOCTOR
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* You have recurring pain in your side when exercising or the pain persists after you've stopped and stretched.

* If the pain radiates in to your chest, shoulder or back, see the doctor immediately.

What Your Symptom Is Telling You

You're running a 10-K or dashing to catch the bus when all at once your side feels as if it's caught in a giant lobster's claw.

Anyone who pumps their legs fast while breathing rapidly can get caught in the clenches of a side stitch. A side stitch is usually a cramp in the diaphragm—the large muscle located between your lungs and abdomen that controls breathing. It's often caused when the diaphragm isn't getting enough blood during exercise. Here's how it happens.

Pumping your legs increases the pressure on your abdominal muscles, which press up against the diaphragm. At the same time, rapid breathing expands your lungs, which press down on the diaphragm. The dual pinching from above and below shuts off the flow of blood and oxygen to the diaphragm.

Without enough oxygen, muscles will go into painful spasms, according to Mona Shangold, M.D., director of the Sports Gynecology and Women's Life Cycle Center at Hahnemann University in Philadelphia and coauthor of The Complete Sports Medicine Book for Women.

Those who are new to exercise are most prone to side stitches. Beginners are more apt to take rapid, shallow breaths and may also push themselves before their abdominal muscles are ready to deal with the exertion. These muscles may not be strong enough to protect against the bouncing that jostles internal organs and pulls on the diaphragm.

It's also possible that food itself may add to the diaphragm's distress. A meal of less digestible, fatty food before exercising will make the stomach heavier and increase the tugging on the diaphragm.

A side stitch can sometimes be felt all the way up to the shoulder. But this kind of pain may signal a heart attack, especially if it persists after you've spent a few minutes stretching. And if you get a side stitch each time you exercise, you could have a problem with blood flow to the intestine.

Symptom Relief

Often, just slowing your pace will relieve a side stitch on the spot. If not, try these methods.

Stop and blow. If you can't lie down when the stitch strikes, at least stop and press your fingers deeply into the painful spot, says Dr. Shangold. That's normally just below the ribs, on the right side. Then, purse your lips tightly and blow out as hard as you can. This should ease the tension on your diaphragm and you'll be running stitch-free, according to Dr. Shangold.

Reach for the clouds. Walking slowly with your arms raised over your head is another fast way to stretch out the tightness, according to Kim Edward LeBlanc, M.D., clinical assistant professor of family medicine at Louisiana State University School of Medicine in New Orleans. Inhale deeply as you raise your arms up, and exhale slowly as you drop them.

Become a belly breather. To stop side stitches before they start, breathe fully and deeply by pushing your abdomen out with each inhale during your workout. To get a feeling of how this is done, says running coach Owen Anderson, Ph.D., editor of Running Research News, lie on your back with a book on your stomach. The book should raise up with each inhale and your shoulders should not move. Belly breathing also helps strengthen the abdominal walls. "Strong abdominal muscles provide a supportive 'internal girdle' so there is less bouncing and pulling on the diaphragm," says Dr. Anderson.

Pace yourself. "Go slow when starting a new activity," says Dr. LeBlanc. "Gradually increase the intensity and duration of your workout until your breathing and body become conditioned for the increased activity."

Postpone your post-dinner workout. If you are stitch-prone, wait one to two hours after eating before you work out, says Dr. LeBlanc.

Go easy on the fat. Fatty, high-protein foods such red meat and dairy products tend to linger longer in your stomach, says Dr. Anderson. This can create pressure and a downward tug on your diaphragm. If you must eat and run, stick to more digestible foods such as half a ripe banana.

Answer 2

A couple of things can cause a stitch. One is a buildup in metabolism byproducts, namely lactic acid. Continuing to run may increase blood flow to the area, flushing out the byproducts which will ease the pain. Another is cramping, which may be from use of intercostal (between the ribs) muscles or oblique abdominal muscles. Cramps are usually caused by one of two things - either muscles that are not yet conditioned to operate properly during running or insufficient amounts of electrolytes to allow all muscles to work properly. Contraction of muscles is a complicated process requiring several different chemicals to occur properly, including potassium, sodium, chlorine, calcium, and others. If you do not have a sufficient amount of these necessary electrolytes in your body, then some muscles will not function properly and either seize in a contracted position themselves or the other muscles around them will put strain on them, causing the pain. Try consuming a sports drink, like Gatorade, before running. If that doesn't help, then lactic acid or conditioning are likely the issue, and only continued running can solve those problems.

Answer 3

Are you running shortly after eating? Are you running first thing in the morning? There are many things that can cause a stitch while running. The best thing you can do is trail and error. Try running under different conditions and at different times of day. See what happens.

Answer 4

The build-up of lactic acid, as a by-product of anaerobic respiration - baiscally you aren't getting enough oxygen to your muscles.

This commonly follows exercise too soon after eating, because too much of your blood is being directed to the stomach to aid digestion.


It's best to keep moving when you have a stitch, so that the lactic acid doesn't accumulate in your muscles, while breathing deeply (without hyperventilating) to rectify the oxygen deficiency.

Answer 5

Get fitter.
I got stitches all the time. So I never go outside now.

Answer 6

What kind of stitch are you talking about? Never heard this phrase before so I can't help you.

Answer 7

when i was in middle school my field hockey coach said dehydration caused side stitches and cramps..

so try drinking more water throughout the day and before you run and see if it helps

Answer 8

being unfit like me i get a stitch when i walk as well

Answer 9

it usually happens when you have eaten before the run. must give at least 2 hours if you have eaten heavy meal, or probably give 1 hr after light lunch.

Answer 10

in other words make sure that yr warmed up before going out. do some light stretching excercises for about 15 minutes.