Why Does My Side Hurt When I Run? Causes and Prevention Tips
Side stitches, also called exercise-related transient abdominal pain (ETAP), affect up to 70% of runners each year. Experts think they may be caused by breathing patterns irritating the phrenic nerve, blood flow around t
Key takeaways Side stitches, also called exercise-related transient abdominal pain (ETAP), affect up to 70% of runners each year. Experts think they may be caused by breathing patterns irritating the phrenic nerve, blood flow around the diaphragm, or poor posture. To ease a side stitch during a run, slow down, stretch by raising your arms overhead and leaning to the opposite side, or apply gentle pressure to the cramped area while breathing deeply. Prevention strategies include practicing mindful breathing during exercise, avoiding large meals or beverages a couple of hours before running, working on your posture and core strength, staying hydrated, and gradually increasing your speed rather than starting with a sprint. Side stitch, stomach cramp, side ache — whatever you wanna call it, that mid-run pain in your tum can seriously impact runner’s performance. This pesky problem has a scientific name: Exercise-related transient abdominal pain (ETAP). Though experts don’t know exactly what causes it, they have some ideas and tips about how to stop it. Before runners experience a side stitch, here’s what to know. A side stitch is most likely to happen during exercise where your upper body remains tight and upright for an extended period, such as running, jogging, or cycling. The first historical mention of this condition is from ancient Roman philosopher Pliny the Elder. Research suggests that ETAP affects up to 70% of runners each year and is more likely to occur on the right side. The exact cause of ETAP remains unclear, with some researchers theorizing that a stiff spine or poor posture could contribute to the condition. Others believe that breathing patterns irritating the phrenic nerve or the boost of blood flow around the diaphragm may be responsible. It is also suggested that fueling up before a big race may increase the risk of ETAP. When a side stitch occurs, slowing down and stretching can provide relief. Experts recommend applying gentle pressure to the cramped area while breathing deeply. To prevent side stitches, runners can practice mindful breathing during exercise, avoid large meals or beverages before running, work on their posture and core strength, stay hydrated, and gradually increase their speed. The exact cause and treatment of ETAP are still being researched, and runners should consult a doctor if they experience persistent or severe symptoms.