The side pain you experience after running, often called a side stitch, can be attributed to several factors, but a primary reason involves your diaphragm.
What is a Side Stitch?
A side stitch is that sharp, stabbing pain you feel on the side of your abdomen during or after running. It's a common complaint among runners, especially beginners.
The Diaphragm Connection
One sport theory suggests that a running side stitch is caused by a muscle spasm in your diaphragm.
- Your diaphragm, located right below your lungs, is the main respiratory muscle.
- Just like any other muscle in your body, the diaphragm can get fatigued, especially during strenuous activity like running.
- This fatigue can lead to spasms, resulting in the sharp pain of a side stitch.
Other Possible Causes
While the diaphragm is often implicated, other potential causes of side pain after running include:
- Poor posture: Slouching can compress abdominal organs and contribute to pain.
- Breathing improperly: Shallow breathing can strain the diaphragm.
- Eating too soon before running: Digestion can divert blood flow away from muscles, potentially leading to cramping.
- Dehydration: Lack of fluids can exacerbate muscle cramps.
- Weak core muscles: A weak core may not adequately support the torso during running.
How to Prevent and Treat Side Stitches
Here are some ways to prevent or alleviate side stitches:
- Improve your breathing technique: Practice deep, diaphragmatic breathing (belly breathing).
- Strengthen your core: Core exercises can provide better support for your torso.
- Avoid eating large meals before running: Allow sufficient time for digestion before exercising.
- Stay hydrated: Drink plenty of water before, during, and after your run.
- Warm up properly: Prepare your muscles for exertion with a dynamic warm-up.
- Slow down or stop: If you get a side stitch, reduce your pace or take a break to allow the pain to subside.
- Stretch: Gently stretch the affected area.
- Exhale forcefully: Coordinate your breathing with your foot strikes, exhaling forcefully when the opposite foot hits the ground.
