Side stitch on the left, side stitch on the right or on both sides at the same time sometimes cannot be avoided when jogging. But what is behind it? Side stitching – also known as side stitches – is a fairly harmless pain, but it can become so severe while running that you have to stop your movement. Most of the time, you have these problems while exercising, but sometimes you have them even without heavy exertion. The exact cause of side stitch is not clearly understood.
Side stitch: Cause not clear
A common theory is that side stitch is caused by decreased blood flow to the diaphragm during extreme exertion (fast walking, running, jogging). This is because the diaphragm plays an important role in breathing. According to theory, increased breathing as a result of exercise causes increased stress on the diaphragm. As a result, it is not supplied with sufficient oxygen.
Another explanation assumes that the spleen swells as a result of physical activity, causing the peritoneum to stretch. This stretching could trigger the unpleasant sensation of side stitching.
Other explanations
Other possibilities for the development of side stitch include:
- The insufficient supply of blood to the liver and spleen due to the redistribution of blood (greater blood flow to the muscles), resulting in deformities of these organs
- Overstimulation of the nerve pathways on the back
- Tension in the abdominal muscles
- An expansion of the intestinal walls
- An incorrect (bent) posture of the spine when walking
Another cause of side stitching may be irregular breathing. Therefore, when running, you should choose your pace so that you can still talk without effort. It is also advisable to start quietly and then increase the pace.
Nutrition can promote side stitch
Diet can also be another important influencing factor. If you often suffer from side stitching while jogging, you should follow and try the following rule of thumb to avoid side stitching: Do not eat solid foods two to three hours before exercising.
Foods such as cheese, meat, cereal or whole grain products, for example, even require a four-hour lead time before these foods no longer sit in your stomach and make running difficult.
Side stitch: What to do?
What works best for side stitch is up to each person to figure out for themselves. But there are some tips you can try:
- Keep walking slowly and in a steady rhythm, pay attention to calm breathing, breathe deeply into the abdomen.
- Press on the painful area with a fist, bend the upper body slightly forward, and release with the exhale.
In conclusion, it remains to say that everyone must determine their own limits, so that sports and exercise do not become torture, but fun.
