May
Injury Rehabilitation and Training
What Is A Running Stitch?
How to Prevent and Stop a Running Stitch: Causes, Relief, and Tips for Runners
If you’ve ever been out for a jog and suddenly felt a sharp pain under your ribs, you’ve likely experienced a running stitch. This a common but frustrating side pain, which can interrupt your running rhythm, slow your pace, or even force you to stop altogether. So, what causes a running stitch, and how can you prevent or stop it?
Here is the science behind running stitches and some practical advice to help you stay stitch-free during your training.
What Is A Running Stitch?
A running stitch clinically referred to as exercise-related transient abdominal pain (ETAP) is a sharp, stabbing, or cramping pain typically felt just below the rib cage, often on the right side. It’s especially common in runners and swimmers, but it can affect anyone engaging in rhythmic, repetitive torso movement.
What Does The Research Suggest?
The most widely accepted theory comes from a study by Morton and Callister (2005), which proposed that ETAP results from irritation of the parietal peritoneum, the membrane lining the abdominal cavity and organs. The movement during exercise, especially when the stomach is full may cause friction between the peritoneum layers, leading to pain[1].
Other contributing factors discussed in the research include:
- Reduced blood flow to the diaphragm, which may lead to cramping or spasms during intense physical activity.
- Mechanical stress from posture or weak core musculature, which increases the strain on the abdominal wall.
- Ingestion of hypertonic fluids (e.g., sugary sports drinks) has also been associated with a higher incidence of ETAP[2].
Is It Safe To Keep Running With a Stitch?
While a running stitch isn’t dangerous and should you develop one during a running race it is safe to continue to run, it’s usually not a good idea to “tough it out.” Continuing to run through sharp side pain can:
- Disrupt your breathing rhythm
- Lead to poor running form, increasing injury risk.
- Extend the duration of the pain if left unmanaged.
Slowing down, walking, or briefly stopping can help relieve a stitch and allow you to finish your run more comfortably.
Ways To Stop Your Running Stitch Quickly
A running stitch is one of the most common and most annoying pains runners face. So, understanding the cause and knowing how to react can keep you moving forward. With smart breathing, core strengthening, and a few simple adjustments, you can minimize the likelihood of getting a stitch and deal with it quickly when it strikes.
If you feel a running stitch coming on, try one or more of these proven techniques:
- Slow Down or Walk
Lowering your intensity gives your diaphragm and core muscles a break. - Apply Firm Pressure
Use your fingers to press into the painful spot and hold while breathing deeply. - Exhale as the Opposite Foot Strikes
If the stitch is on your right side, exhale as your left foot hits the ground. This relieves stress on the diaphragm. - Bend Forward Slightly
Leaning forward can ease tension in the abdominal lining. - Stretch the Side
Raise your arm on the stitched side and bend away from it to stretch the muscles and tissue. - Focus on Deep Breathing
Shallow breathing contributes to stitch pain. Use deep, diaphragmatic (belly) breathing to calm the area.
How to Prevent The Onset Of A Running Stitch
While not always avoidable, you can reduce your chances of getting a stitch with a few key strategies:
- Avoid heavy meals or sugary drinks 1–2 hours before exercise.
- Warm up properly to engage your core and breathing muscles.
- Strengthen your core with planks, dead bugs, and posture-focused exercises.
- Practice controlled, rhythmic breathing while running.
References
- Morton, D. P., & Callister, R. (2005). Exercise-related transient abdominal pain (ETAP). Sports Medicine, 35(5), 361–378.
- Plunkett, B. T., & Hopkins, W. G. (1999). Prevalence, severity, and effect of side ache in runners. Medicine and Science in Sports and Exercise, 31(3), 481–483.
