Side cramps, also known as side stitches or exercise-related transient abdominal pain (ETAP), are a common problem among runners and other athletes. The exact cause of side cramps is still uncertain, but there are several theories:
- Diaphragm spasms: One theory suggests that side cramps are simply diaphragm spasms.
- Ligament stretching: Another theory is that the jolting motion of nonstop movement combined with labored breathing puts a lot of strain on the ligaments between your diaphragm and some of your organs, causing spasms.
- Blood diversion: A third theory is that when blood is diverted away from your diaphragm, which needs blood during exercise, it causes a cramp in the area.
- Irritation on the ligaments and abdominal pain: A different explanation for side cramps is irritation or “tugging” on the ligaments and the membrane which can cause abdominal pain.
- Stress on the spine: Another possible explanation is that the pain is a response to increased stress on the spine.
While there is no definitive way to prevent side cramps, there are some strategies that may help:
- Deep breathing: When you feel a side cramp coming on, stop running and focus on deep breathing.
- Increase water intake: Increase your water intake throughout the day.
- Warm up: Skipping your warmup can make it more likely to get a side cramp while running.
- Avoid sugary drinks and fatty foods: Sugary drinks and fatty foods may irritate the abdominal lining, which can also cause a side cramp.
If you do get a side cramp while running, try slowing down or walking for a bit until the pain subsides. You can also try stretching or massaging the affected area, or applying heat or ice to the area.
