It’s the thorn in every runner’s side, literally. That stabbing pain just below the right lung, the struggle to continue, the eventual breakdown—it’s a nightmare for even the most experienced runners. Side-stitches plague both beginners and advanced athletes, young and old.
Getting to Know the Diaphragm
Side-stitches are caused by a muscle spasm in the diaphragm. The diaphragm is a large muscle located just under the lungs, separating the chest cavity from the abdominal cavity. When we inhale, the diaphragm moves down; likewise, while exhaling, the muscle moves up. Thus, it is a primary ingredient in our breathing.
The Runner’s Curse
While running, the organs bounce around, pulling the diaphragm down as it tries to move up during exhalation. The liver, the largest organ in the abdominal cavity, is attached to the diaphragm by two ligaments on the right side, and, hence, is the main culprit in side-stitches. The excess stress from the liver pulling down on the diaphragm creates a sharp pain on the right side of the body.
Side-stitches are also affected by a runner’s stride. Most athletes have a breathing cycle, landing one foot during inhalation and the opposite foot during exhalation. Landing on the right foot during exhalation causes extra stress to the diaphragm, as it wants to move up while the other organs in the abdominal cavity move down with the right foot.
What You Can Do
Runners can avoid side-stitches by:
- Landing on the left foot during exhalation. This breathing cycle prevents side-stitches because the left side of the diaphragm does not have the extra stress from the liver (which is located on the right side of the body). Remember: the liver pulls down on the diaphragm as it tries to move up with exhalation.
- Do not swallow breath. The diaphragm remains in a high position when air is swallowed. While the other organs want to move down, the diaphragm stays up in the body, causing more stress.
- Breathe deeply. Short, shallow breaths keep the diaphragm in a raised position, again resulting in spasms. Deep breath will also allow other muscles to work more efficiently.
- Avoid meals 2-3 hours before running. The extra tension in the stomach could also cause spasms.
- Give your body the right kind of fuel. The body will not run well on potato chips and chocolate cake. Eat a balanced meal and keep yourself hydrated.
Happy Running!
Preventing side-stitches is easy, but if one occurs, it can be hard to get rid of. If you face the pain of a side-stitch, stop running, slow to a walk or stand-still, drink some water, and wait for the pain to subside. Concentrate on your breathing and the motions of your body, and you should be stitch-free in no time!
