A stitch is a sharp pain felt in the side of the abdomen during exercise, particularly while running. The exact cause of a stitch is not known, but there are several theories:
- Diaphragm spasms: One theory suggests that side stitches are simply diaphragm spasms.
- Blood flow diversion: Another school of thought states that when blood is diverted away from the diaphragm, which needs blood during exercise, it causes a cramp in the area.
- Ligament stretching: Another potential cause is the stretching of ligaments between the diaphragm and some of the organs due to the jolting motion of nonstop movement combined with labored breathing.
- Irritation of the parietal peritoneum: The most popular theory is that a stitch is triggered by irritation of the parietal peritoneum, the membrane corset that wraps around the abdomen.
- Imbalance of electrolytes: Having an imbalance of sodium, potassium, and calcium in the blood can make side stitches more likely.
To prevent a stitch, one can try the following:
- Warm-up: Skipping your warm-up can make it more likely to get a stitch while running.
- Avoid large meals or extra fluid before exercise: Consuming large amounts of food or liquid within the two hours before exercise has been linked to some stitch pain.
- Breathing: Slowing down your breathing or adopting a deep and rhythmic breathing pattern has been found to relieve the pain of a stitch.
- Start slowly: Starting off too hard can overwhelm your body and put you at a higher risk of incurring a stitch.
