If you’re running and suddenly feel pain in your side, you may become concerned. While side stitches are a common occurrence, not many people understand what it is and why it may occur.
By learning more about the ins and outs of the pain, you can take effective preventive measures, such as seeking physical therapy, that can prevent side stitches from recurring in the future.
What is a side stitch?
Often referred to as a side cramp or ache, a side stitch refers to an intense pain on the side of the abdomen. Many people describe it as a stabbing pain, though some experience it as a pulling sensation. It’s a localized pain that lasts for a short period of time.
A side stitch is felt underneath the lower edge of your ribs during exercise, especially exercises that involve upper body twists, such as running and swimming. It could be described as a diaphragm spasm. It’s also believed that it’s sometimes the result of friction between the layers of the peritoneum, which is the membrane that lines the abdomen.
What is the cause of the side stitch?
There hasn’t been one exact reason for side stitches determined by research at this time. However, there are several potential causes and theories for the pain that every active person and athlete should be aware of:
- Overstretched ligaments — There are ligaments that connect your diaphragm to your internal organs. If these ligaments become overstretched during exercise, such as upper body twisting movements, it can lead to side stitches, as the ligaments aren’t able to relax.
- Diaphragmatic stress — Exercise can impact your breathing patterns. In particular, extended periods of exercise or intense workouts can lead to rapid breathing or feeling out of breath. Labored breathing can put intense stress on your diaphragm, leading to a spasm.
- Poor circulation — Your diaphragm needs proper blood flow during exercise because the oxygen and nutrients help the muscle continue functioning properly. If you have poor blood circulation, your diaphragm may not be receiving enough oxygen, potentially causing a side stitch.
- Eating or drinking — Some people believe that if you eat or drink too close to the time of exercise, you may experience a side stitch. This is possibly because blood has been redirected to your digestive system, reducing the amount of blood that’s being sent to the diaphragm.
Panther Physical Therapy can help reduce the possibility of side stitches
It’s easy to brush off a side stitch because it’s temporary. And while it doesn’t always mean that you should be concerned about a deeper issue, there may be ways that you can reduce the contributing factors to the spasms with physical therapy.
At Panther Physical Therapy, we can help reduce the possibility of experiencing side stitches and boost your overall athletic performance. We can guide you through breathing exercises to minimize diaphragmatic stress and increase blood circulation through targeted exercises.
Call us or request an appointment today to learn how to reduce side stitches.