How to prevent side stitches while running?

How to prevent side stitches while running?
  • Herzog Medical

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

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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 that is too shallow or irregular can overload the diaphragm.
  • Gastrointestinal burden: Eating or drinking just before running puts extra pressure on the diaphragm.
  • Bad posture: A slumped position restricts breathing and increases the risk of a sting.
  • Untrained torso: A weak core makes the diaphragm less stable.
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5 Tips to Prevent a Side Stitch

  • Breathe consciously and deeply:Make sure you breathe evenly. Breathe deeply from your belly and not just from your chest. A handy mnemonic is: breathe in for three steps and breathe out for two steps.
  • Avoid eating and drinking just before your run:Try not to eat for at least one to two hours before your workout. Drink small sips of water if you are thirsty, but avoid large amounts.
  • Work on your core stability:A strong core supports your midriff better. 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:Start your workout with a gentle warm-up. By activating your body gradually, you reduce the chance of a sting.
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Breathing Techniques for Runners

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

  • Abdominal breathing: Lie on your back and place your hand on your belly. Breathe in deeply so that your hand comes up. Breathe out slowly and feel your belly go down again.
  • Rhythmic breathing: Adjust your breathing to your walking rhythm, for example inhale for three steps and exhale for two steps.
  • Breathing exercises: Practice breathing exercises regularly, 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 stitch?

  • Slow down your pace or take a walk.
  • Breathe in deeply and out slowly, if necessary with your hands on your hips.
  • Apply gentle pressure to the painful area and continue breathing deeply.

Herzog PRO Compression Stockings: Comfortable support

In addition to proper breathing and technique, Herzog PRO Compression Socks can improve 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.

Have fun on your next run!

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Paul Jongmans

Former physiotherapist NAC BREDA

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

“During my time as a physiotherapist at NAC Breda, I recommended the PRO Compression Shorts from Herzog Medical to many players. These trousers are worn both preventively and curatively. Within football, the incidence of groin and hamstring injuries is high. With Herzog shorts you, as a physiotherapist, have an extra tool to properly manage these problems.”

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