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Why do I get a cramp in my side when I run?
By Christina | March 16, 2008
Side stitches, as they are called are common and many people wonder about their causes and cures. Thank you for your question.
A side stitch is a sharp pain that often occurs under the lower edge of the ribcage and is caused by a muscle spasm of the diaphragm. This typically happens during high intensity exercises, such as running. It also strikes beginners who are not adept at controlling their breath, more than it does experienced exercisers. When we inhale air into the lungs, it presses the diaphragm downward. When we exhale, the diaphragm moves up. If the body has some trapped air/gas below the diaphragm, if we’ve eaten too close to exercise, or if we start exercising too vigorously, the diaphragm may cramp, causing pain under the rib cage on the right side.
The best cure for a cramp is to stretch it out but as you can imagine, stretching a muscle deep inside our body is not as easy as stretching a tight calf muscle. Take a deep breath in as quickly as you can and try to force the diaphragm down. Hold the breath for a couple of seconds and then forcibly exhale through pursed lips to restrict the outward air flow. You may also find that bending forward can help you expel as much air as possible. I have actually found that stretching up as tall as I could, even to the point of extending arms up over head, then alternating crouch-tall and tightening/flexing the abs, helped as well. Fortunately, you can continue running after the stitch goes away.
The best way to avoid having a side stitch is to take deep, full “belly breaths” while running. This will allow the diaphragm to fully lower and reduces the stress on it. Another way to prevent stitches is to make sure you include a warm-up that helps you gradually increase your running speed. If you head out in an all-out dash from the front door, you’re more likely to take quick, short, shallow breaths, inducing a cramp.
If you have tried to breathe deeply while you run and start off slowly and still suffer from side stitches, try to avoid eating within an hour of running. Drinking liquids is okay because liquid empties from the stomach faster than solids and shouldn’t cause any problems.
Hope this answer helps!
