A side stitch is also known as exercise-related transient abdominal pain, or ETAP. It’s that sharp pain you get in your side, just below your chest, when you’re exercising.
You’re more likely to get a side stitch if you do exercises that keep your upper body upright and tense for a long time, such as:
It’s estimated that over
But there are ways you can get rid of this annoying pain once you feel it coming on. There are also ways to lower your chance of getting a side stitch in the first place. Read on to find out how.
If you feel a side stitch coming on, there are ways to stop it from getting worse and get rid of it altogether. Here’s how:
Stitches are supposedly the result of too much exertion on your torso and spinal muscles.
Slowing down or taking a short breather from exercise can allow these muscles to relax and reduce any pain from overexertion.
To reduce the pain of a contracted muscle, take a deep breath. Then, breathe out slowly. Repeat this several times.
Taking slow, deep breaths may also help ensure that your muscles are getting a fresh supply of oxygenated blood.
Stretching your muscles helps prevent cramps in general. With a side stitch, try this technique to reduce cramping:
- Raise your arm that’s on the opposite side of where your stitch is above your head.
- Bend gently in the direction of where your stitch is, keeping your arm raised.
Once you’ve stopped exercising, try this technique to
- Push your fingers firmly but gently into the area where you feel the stitch.
- Bend forward at your torso until you feel the pain start to subside.
There are ways to prevent a side stitch from hijacking your workout. Here are six tips that may help stop a side stitch from happening in the first place:
What exactly causes a side stitch isn’t well understood.
Where a side stitch is located may indicate that it has something to do with the exertion of muscles or the increase in blood flow around the diaphragm. This is the big flat muscle that separates your lungs from the organs in your abdomen.
Abdominal pain that results from your muscles being irritated by extra motion in your torso area has also been linked to pain in the shoulder.
Around 75 percent of people who exercise are likely to get a side stitch at some point. For many people, this pain is usually located in their side, just below their chest.
Fortunately, there are steps you can take to get rid of or ease this pain. Slowing down, breathing deeply, stretching, and pushing on the muscles may help.
Avoiding large meals before exercising, limiting sugary drinks, using good posture, and slowly building up your strength may help prevent a side stitch from happening in the first place.
If at any point you feel pain that is sudden or intense while you’re exercising, be sure to stop. Follow up with your doctor if the pain gets worse or doesn’t go away with time.