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Side stitch: Mending the common cramp
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Side stitch: Mending the common cramp

Side stitch, or exercise-related transient abdominal pain, affects both experienced and newbie runners alike. Experts share tips on how to deal with it
Side stitch
Side stitch pain

After deliberating, and procrastinating for months, you finally start running, getting the right muscle activation and stride length, and with a hydration and diet plan in place. You want to get it right this time. And it strikes out of the blue: a stinging pain on one side of the abdomen in the middle of a good run. Exercise-related transient abdominal pain (ETAP), commonly known as side stitch, hits experienced and new runners alike.

Side stitch common in new runners

Side stitch is usually triggered by a sudden change in running pace. It is seen among people getting into a new running schedule. The pain lingers from anywhere between a few seconds to a couple of minutes.

“The human body is habituated to a certain routine and when a person begins running, a side stitch occurs due to a change in the body’s routine. It is commonly seen in new runners,” says Mumbai-based running coach Kavin Kondabathini. “Side stitch is mainly associated with breathing. The diaphragm moves down when breathing so it creates a stress on the muscles. New runners, not habituated to breathing heavily during running or have never breathed heavily before may experience it initially. But with regular practice it can be avoided.”

Side stitches in experienced runners

But what causes a side stitch in an experienced runner?

“Even if someone is training regularly, over a period the body gets accustomed to the pace in which a person runs every day,” says Kondabathini. “For example, a person is used to running at a pace of eight minutes per kilometre and suddenly in a single day the pace is reduced to five minutes per kilometre, then a side stitch could hit, as change of pace directly affects breathing. It may also occur if someone is restarting after a break. The lifestyle of a person just before the run is directly proportional to the occurrence of side stitch.”

Cold weather and side stitch

When running in cold weather, the internal body temperature would be warm but the air that is inhaled will be cold. This could also lead to side stitch. It has been observed that sipping water in small quantities helps avoid side stitch in this situation.

What to do when side stitch strikes

While experts say regular training and strengthening of breathing mechanisms reduces side stitch, it is not a threat to the body.

If you suffer from a side stitch while running, you should stop running, and instead walk while taking deep and long breaths.

“Normally a side stitch will go away and running can be resumed,” says Kondabathini. “But if the pain is severe then it is always wise to stop running.”

Doing breathing exercises like Pranayama regularly helps strengthen the muscles used for breathing along with lungs which could keep the side stitch away.

Delhi-based marathoner and ultra-runner Praveen Sharma has been following a regular training schedule since 2013. He has had his share of side stitch pain, recalls the 36-year-old.

“In the initial days I also experienced side stitch like everyone else, but with regular training, it automatically disappeared,” says Sharma, “A runner should keep in mind that the capacity of the human body doesn’t increase overnight. So, a person should know their limit and through training should increase that limit over time. It does not occur every time, but it may come once or twice so it is nothing serious and will go away on its own. There is no foolproof plan to avoid side stitch but it can be dealt with proper training.”

Takeaways

  • Side stitch or exercise-related transient abdominal pain (ETAP) hits new and experienced runners alike.
  • New runners are not habituated to the heavy breathing during exertion leading to side stitch.
  • For experienced runners a sudden change in running pace could trigger side stitch.
  • If a side stitch occurs during a run, the person should stop and start walking while taking deep breaths.

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