Running Side Stitch

If you run then inevitably you will have experienced some degree of running side stitch. For some people, this running side stitch is so severe they are doubled over and cannot continue, unfortunate if they are competing in a race they have trained months and months for. Whether you see it as a stitch, cramp side ache or whatever it can be one of the most frustrating problems a runner has to face. As well as it hurting, it almost always will compromise your performance delivering double the agony.

It is widely agreed by experts that the pain of a stitch originates in the diaphragm muscle which is the muscle in charge of controlling breathing (contracting downwards as we breathe in and relaxing as we breathe out). Until now there has been very little research into the causes, effects and best treatments of a stitch but recently we have been able to shine some more light on the subject. There now exists two basic theories regarding a running side stitch, the ligament theory and the blood-flow theory and both will now be examined in turn. 

The Ligament Theory

Let’s start with a lesson, the peritoneal ligaments attach the stomach to the diaphragm and according to this theory the bouncing movements cause the stomach to tug on these ligaments and pull on your diaphragm. This theory also explains why runners frequently suffer a running side stitch when pounding down hills. This theory is further strengthened by the fact that cyclists and swimmers suffer a lot less from stitches in comparison to runners. It also would explain why suffers often get their stitches after eating, hence a full stomach will pull harder.

The Blood Flow Theory

This theory relies on the belief that the blood flow is diverted from the diaphragm to the muscles of the limbs and to the stomach.

Many expert researchers in this field have conducted tests in an attempt to distinguish which of the two theories is the more accurate one. The results are pretty conclusive and the ligament theory is the one credited with most accuracy. All the reports had one thing in common, when the stomach is filled pre run (usually with a sport drink), the risks of a stitch are significantly increased, supporting the ligament theory conclusively.

So the lesson here is to take on all your energy well in advance of your run to ensure you don`t get a stitch and improve your chances of maximum performance. There are other things you can do to help prevent a stitch or indeed reduce the pain of a stitch if you get one, read the following tips.

1.   As discussed above, wait a good 2 or 3 hours after eating or drinking to run, the bigger the contents of your stomach, the bigger the pull on your diaphragm.

2.   Consume your sports drink in smaller doses, but frequent doses as appose to taking on one large drink.

3. When descending, keep your breathing light and try not to land to hard on your feet, many people attempt to shuffle their way down hills so that there is less pull on your diaphragm.

4.   If you do get a stitch, tighten your abs, much like when you laugh as this will reduce the pain.

Many people suffer with a running side stitch when running and as this article has discovered, there was very little research on the subject until recently. Follow the advice in this article to ensure you reduce the risk of getting a running side stitch and maximise performance.