What can I do to prevent side stitches while running?
August 5, 2023 | 30,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Babette Tiefbach and I am a passionate runner. However, I have been struggling with side stitches while running for some time now, which is affecting my performance and enjoyment of the sport.
I have already tried various measures to prevent or alleviate side stitches, but so far nothing has really helped. I have tried controlling my breathing, running slower, not eating too much before running, and drinking enough water. However, the pains keep coming back, especially at faster speeds or longer distances.
I am concerned that the side stitches could be a sign of a more serious health issue or could potentially affect my performance in the long term. I am determined to continue running regularly, as it is not only a hobby for me but also an important way to balance the stressful daily life.
Could you please give me tips on how to effectively prevent or treat side stitches while running? Are there specific breathing techniques, exercises, or nutritional recommendations that could help me? I would greatly appreciate your professional advice and support in finally getting this annoying problem under control.
Thank you in advance for your help.
Sincerely,
Babette Tiefbach
Dear Babette Tiefbach,
Thank you for your detailed description of your problem with side stitches while running. It is understandable that these pains are not only bothersome, but also affect your performance and enjoyment of sports. Side stitches are a common phenomenon among runners, with various possible causes.
First and foremost, it is important to know that side stitches are usually harmless and do not signal serious health problems. They are typically cramp-like pains in the abdominal area that can be triggered by the strain of running. However, there are some measures you can take to effectively prevent or treat side stitches.
One of the most common causes of side stitches is improper breathing while running. Be sure to breathe deeply and evenly. Some runners find it helpful to breathe in rhythm with their footsteps, for example, inhaling for three steps and exhaling for two steps. This can help keep your abdominal muscles relaxed and reduce side stitches.
It may also help to not eat too much before running, as full or heavy meals can exacerbate side stitches. Drink enough to stay well hydrated, but avoid consuming large amounts of fluids right before running.
Additionally, you could try varying your running intensity to avoid side stitches. Start off slower and gradually increase your speed. A targeted warm-up before running and stretching of the abdominal muscles can also be helpful.
It is also important to pay attention to your overall fitness and posture. Strengthen your abdominal and back muscles to achieve better stability while running. Poor posture can lead to increased strain on the abdominal muscles and thus favor side stitches.
If these measures are not sufficient to reduce side stitches, I recommend seeing a doctor to rule out other possible causes. A specific breathing technique or physiotherapy may be helpful.
I hope these tips help you to manage the annoying problem of side stitches while running. Please do not hesitate to reach out to me again if you have any further questions or need additional support.
Best regards,
Dr. Norbert Sauer
Sports Medicine Doctor and Online Physician
