by Tina Lehman

Created on: April 24, 2009

Sharp pains in the side under the ribcage can occur when running, and are otherwise known as side stitches. They are caused by spasms in the diaphragm that can occur while breathing hard. They are common to runners of all abilities and can range in severity from slightly annoying to extremely painful. There are a few things to try if you get a side stitch while running.

Synchronize your breaths with your steps

As you run, slow down a little and breathe in for two steps then breathe out for two steps. When your right foot (if the stitch is on your right side) hits the ground, bear down and breathe out forcefully. (Do this on your left if the stitch is on your left side.) This rhythmic forceful breathing will cause your diaphragm to contract along with your steps and will cause the spasm to relax.

Slow down

Most side stitches begin when breathing becomes too heavy. Because the diaphragm is the muscle responsible for pulling air into your lungs, it can cramp up when it works too quickly. If you get a side stitch, slowing down for a while or stopping completely will usually bring immediate relief.

Belly breathe

Usually you draw air into your lungs by using your diaphragm. You can draw your diaphragm down by pushing your belly forward in what is known as belly breathing. Belly breathing will allow you to continue to breathe while giving your diaphragm a break and allowing it to relax.

Stretch and Relax

Because a side stitch is a muscle cramp, you can stop it by relaxing and stretching the muscle. By reaching your arm over your head on the side that has the stitch, the pulling will cause the cramp in your diaphragm to lessen.

Avoid getting side stitches

You can avoid getting side stitches altogether by not getting out of breath when you run. While this is the goal in some types of workouts including intervals, tempo runs, and fartleks you can oftentimes avoid this in long or easy runs. But if you keep your run at a comfortable pace you should avoid most episodes of side stitches. Side stitches can also become worse if you eat or drink too much before a run. If your stomach contains a lot of fluid or food it can pull down on the diaphragm and cause it to spasm. While drinking fluids is important during a run, small sips over a long period of time will be better for waylaying side stitches than guzzling a large amount in a short time.

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