Side stitches during sport - cause & solution

Like so many other athletes, you've probably experienced the following: during your workout, you feel a pull in your sides and have to pause or even stop your training. Side stitches occur relatively frequently. But what is the cause of side stitches and how can you relieve or even prevent the pain during training? We answer these questions in this blog post so that you don't have to stop training next time.

Side stitches occur in the upper abdominal area and feel like cramps below the ribs. You differentiate between left and right side stitches, although side stitches can also occur on both sides. Right side stitches occur in the area of the liver, left side stitches in the area of the spleen. However, side stitches are not a sign of a serious illness. They are temporary and usually disappear as quickly as they appear. Athletes in endurance sports** are particularly affected - especially swimmers and runners. Side stitches are not uncommon, especially during movements in the torso.

There are different explanations from study to study. However, it has not yet been scientifically proven and researched where the side stitches ultimately come from. This is mainly due to the fact that side stitches disappear quickly and occur within a short period of time during training. The most common suspected causes of side stitches are as follows:

One possible cause of side stitches is exercising immediately after eating. Your body runs at full speed after eating - and this is also the case during your workout. The combination leads to an overload on your body and it lacks the oxygenated blood it needs to both digest the food and carry out your workout as usual. These two processes are therefore in competition with each other. Bloating food** before exercise also seems unfavourable. The air in your body leads to a constricted abdominal cavity, which in turn increases the pressure on other organs. Juices and sugary drinks** can also trigger side stitches.

Another possible cause of side stitches can be a workout that is too intense. The fact that your body is under increased physical strain during training reduces the circulation in the liver and spleen. The more intense the workout, the weaker the blood flow in these organs, as the blood is needed elsewhere - namely in your muscles. This can cause the organs to contract, which ultimately triggers the pain.

It is also being discussed whether incorrect posture during training can lead to side stitches. Scientists include poor posture such as scoliosis - a curvature of the spine. A hollow back could also be a trigger for side stitches. Studies have also found that a hunched posture probably leads to more severe stitches in the upper abdomen.

If you are in the middle of training and the pain intensifies, you can use a few tricks to relieve the side stitches immediately. Try out different things to find the right solution for you.

Firstly, it is important to take a break or make your training less intense - this takes the strain off your body. While you are taking a break, you should pay attention to your breathing. Breathe deeply into your stomach. It also helps if you stretch your arms above your head. This will open up your chest and make it easier for you to inhale into your stomach.

Another option is to press your hands on the painful area as you inhale and release the pressure as you exhale. This method massages your digestive tract. Tilt your upper body forwards slightly. You can achieve a similar effect by tensing your abdominal muscles and leaning forwards. Continue to breathe evenly. Make sure that your back remains straight.

A breathing technique to help you release the cramps: pucker your lips and inhale deeper than usual and exhale just as hard.

There are various ways of avoiding side stitches. Firstly, nutrition plays a decisive role. Try not to eat any high-fibre and bloating foods at least two hours before your workout. If you feel a little hungry before your workout, try to eat foods that are easy to digest, such as a banana. Preferably drink still water before training and small sips during training.

The training intensity is also crucial for side stitches. Start your workout at a slower pace and increase slowly. This gives your body the opportunity to get used to the training and adapt the blood flow to your workout.

As side stitches often occur during torso movements, you should train this area in particular. This will get your body used to the strain. Breathing exercises are also useful as a preventative measure. Conscious, slow breathing into your stomach stretches the ligaments in your torso. You should also do this during training: always breathe into your stomach.

Possible causes of side stitches are nutrition before exercise as well as the intensity of your training and incorrect posture during your workout. Make sure you adapt these things to your body. Leave enough time between eating and working out and start your workout slowly. Also avoid a hollow back or a bent back. With correct breathing and a short break, the pain usually goes away quickly and you can continue your workout.