How do you prevent a stitch when running?

Herzog Medical
January 17, 2025

Almost every runner knows it: that sharp, nagging pain in the side that suddenly appears. A stitch can severely disrupt your training, but fortunately, it is largely preventable. In this blog, we explain what causes this pain and give you practical tips on how to prevent a stitch in the future.

What causes a stitch in the side?

A stitch in the side is usually the result of irritation of the diaphragm. This muscle and tendon sheet plays an important role in your breathing. Factors that can cause a stitch are:

Uneven breathing: Breathing too shallowly or irregularly can overstrain the diaphragm.
Gastrointestinal strain: If you eat or drink just before running, this puts extra pressure on the diaphragm.
Poor posture: A slouched posture restricts breathing and increases the chance of a stitch.
Untrained core: A weak core makes the diaphragm less stable.

5 Tips to Prevent a Side Stitch

Breathe consciously and deeply:Maintain an even breathing rhythm. Breathe deeply from your diaphragm, not just from your chest. A helpful mnemonic is: inhale for three steps and exhale for two steps.
Avoid eating and drinking right before your run:Try not to eat for at least one to two hours before your workout. Drink small sips of water if you're thirsty, but avoid large quantities.
Work on your core stability:A strong core better supports your diaphragm. Exercises like planks, crunches, and medicine ball exercises help strengthen your core.
Pay attention to your posture:Run with a straight back, relaxed shoulders, and a stable core. Good running technique reduces pressure on the diaphragm.
Start slowly:Begin your workout with a gentle warm-up. By gradually activating your body, you reduce the chance of getting a stitch.

Products in this blog

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PRO Compression Socks White

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PRO Compression Socks Green

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PRO Compression Socks Green

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Breathing Techniques for Runners

Good breathing technique is crucial to prevent a side stitch. Here are some techniques you can practice:

Diaphragmatic Breathing: Lie on your back and place your hand on your belly. Inhale deeply so that your hand rises. Exhale slowly and feel your belly fall again.
Rhythmic Breathing: Adapt your breathing to your running rhythm, for example, inhale for three steps and exhale for two steps.
Breathing Exercises: Regularly practice breathing exercises, such as box breathing (inhale for 4 counts, hold for 4 counts, exhale for 4 counts, pause for 4 counts).

What to do if you still feel a side stitch?

Slow down your pace or walk for a bit.
Breathe deeply in and slowly out, possibly with your hands on your hips.
Gently press on the painful spot and continue to breathe deeply.

Herzog PRO Compression Socks: Comfortable Support

In addition to proper breathing and technique, Herzog PRO Compression Socks can enhance your running experience. These compression socks promote blood circulation, reduce muscle damage, and support your lower legs. This not only helps prevent injuries but also ensures a more comfortable and efficient run.

Enjoy your next run!

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