Almost everyone is familiar with side stitches. But what exactly are side stitches? Where do they come from? And what can you do about it? We will clarify these questions for you here below, so that the fun of sports will never again be spoiled by side stitches.
What is side stitch?
Side stitch, or also known as side stitch, is a cramp-like moderate to very severe pain. Side stitches, or also known as side stitch, are cramp-like moderate to very severe pain. This pain occurs on the sides of the abdomen, at the level of the spleen (left) and/or at the level of the liver (right). Of course, pains in this region are not automatically side stitches. They occur exclusively during endurance sports, such as jogging. It often affects rather untrained people who exceed their capacity.
Causes
Most often, the cause of side stitch is that the diaphragm is not getting enough oxygen. This is partly because the exhalation phase is too short. But it can also be because the body generally suffers from a lack of oxygen due to intense exercise. Side stitches can also have other causes. If one eats too much before training, side stitching also occurs, because digestion requires a lot of blood, which is then in turn lacking for other organs. As soon as the internal organs are not supplied with enough blood, they automatically release substances that can additionally cause the pain. However, too much blood flow can also cause distension pain in the liver and spleen. Flatulence and constipation can also be a cause of side stitching, as this means that there is not enough “space” in the abdomen to breathe properly and intensively. Weak abdominal muscles can also be a cause of side stitches. Another theory is that due to an incorrect, stooped posture when running promote side stitching.
Diseases with this symptom
- Hypoxia
- Circulatory disturbances
Diagnosis and course
To diagnose side stitch is relatively simple, although it must be emphasized here that side stitch is not a disease. In principle, anyone can diagnose side stitches themselves, even without asking a doctor for advice. In the case of endurance sports, pain in the flank can usually be assumed to be side stitch, provided that no other diseases are known. However, if the pain does not stop after the end of the sport, a doctor should definitely be consulted. The course is the same in every person, but it may differ slightly. Usually, the pain starts slowly at first and then quickly becomes more severe and crampy, making it more and more strenuous to walk straight and breathe deeply, which then makes the pain worse.
Complications
With side stitch, it is usually not necessary to see a doctor. In most cases, the symptom disappears on its own and does not require special treatment by the doctor. It very often occurs when a physical activity has been preceded by food intake or the posture is incorrect. In these cases, side stitching occurs more frequently, which is especially common among joggers and athletes. In the event of side stitching, the person affected should take a short break and change their posture. This allows more air to be taken in through the lungs, and care should be taken to ensure correct and even breathing. However, if the side stitch is permanent or leads to extremely severe pain, a doctor can be consulted in these cases. It is possible that the side stitch in this case represents a connection to another disease or symptom. Even if the affected person continues to exercise despite side stitching, no complications usually occur in this case. For most people, this symptom is a short-term problem that disappears again within a few minutes. Therefore, it is not necessary to take a break if the pain is not too severe. With a regular workout, the side stitch should also not occur after a while.
When should you go to the doctor?
In most cases, it is not necessary to see a doctor for side stitch. This is especially the case if the patient needs to be athletic and active and the side stitch occurs during this process.It is a common symptom, which usually disappears after a short time. Likewise, it is not necessary to see a doctor if a meal that is difficult for the body to digest was taken before the sport activity or physical work. The visit to the doctor is necessary if the side stitch occurs permanently and cannot be associated with any physical activity or with the ingestion of food. This may be a problem with the spleen, liver or stomach in general, which needs to be treated. Likewise, medical treatment is necessary when, in addition to the side stitch, diarrhea and vomiting occur and the patient suffers from a general feeling of illness. If the pain is severe and unbearable, the emergency doctor may also be called. Usually, the primary care physician can be consulted first, who can determine the cause of the symptom and then refer the patient to a specialist.
Treatment and therapy
You can treat side stitch yourself, and you don’t have to take any medication or even painkillers to do so. The pain usually goes away again on its own, but there are some tricks that can relieve the pain. It can help to press on the painful area and massage it, as this relaxes the area and the pain then subsides. You should pay close attention to your breathing before the pain occurs, but especially when it occurs, and exhale as long as possible. In addition, you should stop exercising as soon as possible, or at least reduce the load to a minimum. For example, if the side stitches occur while running, one should immediately just walk and not continue running until the side stitches have disappeared. Another effective trick to treat the side stitches is to bend the upper body forward, raise the arms high when inhaling and lower them again when exhaling.
Outlook and prognosis
The stabbing pain under the costal arch develops during walking and spreads throughout the abdomen. There are several theories for the origin of the pain, with decreased blood flow to the diaphragm due to insufficient oxygen being one of the most plausible. The diaphragm plays a special role in breathing. When running, vibrations occur and the internal organs move rhythmically along with it. The diaphragm also makes these movements, and in addition it moves when we inhale and exhale. This creates tension, which in turn can lead to cramps. Side stitching is a signal from the body, which resists overstraining itself. Even if you start your run too fast, you will soon be plagued with side stitching. A steady start and the right preparation are necessary to prevent this from happening in the first place. Poor posture, weak abdominal muscles, incorrect breathing and nervousness can also cause side stitching. This is harmless, but painful and uncomfortable. Several strategies help prevent side stitch. A light breakfast with low fiber and fat content is the best basis before endurance running. It should be taken at least two hours before the sport. No one should do without the warm-up phase, because it loosens the muscles and also prevents other injuries. A well-trained core reduces rotations in the trunk area.
Prevention
To prevent side stitching, it is important not to eat large amounts of food at least two hours before exercise, so that there is more space in the abdomen. Finally, this way blood is not needed for digestion. It is also important to strengthen the abdominal muscles to avoid side stitches. Of course, proper breathing technique is very important to prevent the pain from occurring in the first place. In addition, it is advisable not to talk during exercise to be able to keep in the correct breathing rhythm.
This is what you can do yourself
For most people, side stitching occurs mainly during sports. In these cases, it is helpful not to eat anything for about one to two hours before exercising. Only light meals, such as fruits, are okay and do not put unnecessary strain on the body. Drinking carbonated beverages should also be avoided. If the side stitch occurs, the pace of running must be slowed down, and if the pain is severe, the affected person should stop completely and pause the activity. In many cases, the side stitch occurs due to incorrect breathing.The affected person should take care to breathe evenly and not too quickly. If side stitching occurs frequently, it makes sense to engage in breathing exercises. This can help combat the side stitch. It is also important to maintain a healthy posture during sports. This is especially true for those people who jog often. While running, people should also not talk, in order to be able to control their breathing properly. As a rule, side stitching disappears in a practiced athlete and does not reappear. However, especially at the beginning of an activity, it can cause problems. In some cases, it helps to gently massage the spleen to make the pain go away.
