How to Prevent Side Aches

Side aches, or side stitches, are a common problem for athletes of all sorts. The sharp pain that develops in your side as you run can slow you down or even stop you in your tracks. There is unfortunately no completely effective cure, but there are a number of things you can do to reduce the likelihood of developing a side ache, as well as some ways you can alleviate them while you're on the move.

Part 1
Part 1 of 3:

Preparing For Your Workout

  1. One thing that can cause side aches as you run is running with the wrong kinds of food in your stomach.
    • Before vigorous exercise, eat a light breakfast that is low in fiber and fat content. [1]
    • Foods and fluids that require more blood flow to digest like complex carbohydrates are thought to draw blood away from the diaphragm, which could lead to side aches. [2]
  2. Another possible cause of side aches is dehydration. Make sure to stay well hydrated before and during your run.
    • After hydrating well the night before, drink 16 – 20 oz (.5 – .6 liters) of water forty-five minutes before you begin your run. [3]
    • Drink small amounts of water (2 – 4 oz or 65 – 125 ml) periodically throughout your workout to prevent dehydration-based side aches from developing.
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  3. Getting your body ready to exercise can go a long way toward preventing injury as well as staving off side aches. [4]
    • Start with a gentle walk for three to five minutes. Walking takes your body through a range of motion that is similar to that of jogging without placing undue stress on your body before it's ready. [5]
    • Jog in short bursts. After a few minutes of walking, add a few brief bouts of jogging, commonly referred to as adding “strides.” Jog for 60 – 100 meters then decelerate back to a walk.
    • The level of warm up needed depends on the activity you're about to do and to your fitness level. [6]
  4. Static stretching, or sitting in place as you stretch, can actually lead to injury and does little to prevent side aches. Instead, stretch in active ways like these:
    • Skipping for 25-50 meters then resting
    • Jogging backwards
    • Doing “butt kicks” by walking with a dramatic upswing, bringing your foot up toward your rear end. [7]
    • Do side twists by lifting your arms over your head and leaning to the left and right at the waist. [8]
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Part 2
Part 2 of 3:

Treating Side Aches as You Exercise

  1. If you find yourself on a run when a side ache sets in for instance, decrease your pace.
    • Focus on establishing a breathing pattern in which you inhale for three steps and exhale for two. [9]
    • Push your stomach out as you inhale and relax it as you exhale.
  2. You can relieve some side ache pains simply by putting pressure on the area with your hand. [10]
    • Press just below your ribs on the side that aches using four fingers.
    • Add pressure as you exhale to help ease the pain.
  3. Running with poor posture can put pressure on your diaphragm and lead to side aches.
    • Make sure to run standing upright so you can breathe easily.
    • People who run with a curve to their back are more susceptible to side aches as they exercise. [11]
  4. Your body may be cramping due to a lack of fluids or nutrients it needs to fuel you. [12]
    • Hydrate regularly throughout your run to stave off dehydration.
    • Drinking sports drinks like Gatorade can replenish both fluids and electrolytes.
  5. You may find that nothing you do on the move is working to curb your side ache. If that's the case, you may need to stop for a minute to stretch. Stretching your core in particular can help alleviate the stress on your diaphragm that may cause side aches. One effective stretch you can do is to:
    • Put your arms above your head and inhale while expanding your stomach.
    • Exhale slowly as you lower your arms and bend at the waist toward the ground.
    • Let your arms dangle for a moment, then stand upright with your arms above your head again as you stand. [13]
  6. While side aches can be extremely painful and make it difficult to complete your workout, there are times when stopping to stretch simply isn't an option. If you find yourself in a situation where slowing down or stopping isn't feasible, you can push through the pain. [14]
    • Although side stitches are painful, you are extremely unlikely to cause an injury by continuing your workout.
    • Continue to exercise until you have an opportunity to slow your pace and your breathing, then allow yourself to recover.
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Part 3
Part 3 of 3:

Establishing Habits to Prevent Side Aches

  1. Studies show that people with strong abs are less susceptible to side aches than those who don't regularly work their core muscles. [15]
    • Incorporate doing sit-ups or crunches into your regular workouts to develop strong abdominal muscles.
    • Doing planks, by placing your elbows and toes on the floor, then lifting your body up (like the up-position when doing pushups) is another way to strengthen your core muscles.
  2. Sometimes a stitch in your side can be caused by having too much bounce when you run. This may be because your organs are straining their connective tissue as they bounce around inside of you, as well as affecting the connective tissue attached to your diaphragm. [16] Next time you run, pay attention to your stride. Are you pushing yourself too high off the ground as you run, or is your stride too long, causing you to bounce? To minimize bounce, try the following: [17]
    • Try hitting the ground with your heel instead of landing on the balls of your feet.
    • Watch where your foot is in relation to your knee when it hits the ground. Is your foot farther out than your knee? Try to land your foot on the ground when it is positioned right under your knee.
    • Shorten your stride. Count how many times your right foot hits the ground during a minute of running. If it is under 90, your stride may be too long.
    • Visualize that you are running somewhere with a ceiling that is just a few inches above your head, and if you bounce too high you will hit your head.
    • Talk to a personal trainer or running coach about how to work on your stride if you are struggling.
  3. People who run often are less likely to suffer side aches for various reasons.
    • Once you're accustomed to running, you may learn to adjust your pace and breathing patterns to better avoid developing a side ache.
    • Frequent exercise will strengthen your core muscles that may alleviate side aches.
  4. Some foods are known to make a runner more prone to suffering side aches, but everyone is different so keep track of what you eat and how it affects you. [18]
    • Fruit juices have been known to cause side aches in some people as they run. [19]
    • If you experience unusually painful side aches or experience them frequently, look at what you ate that day and consider removing things from your diet.
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Expert Q&A

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  • Question
    Is it necessary to do warm up exercises?
    Greg Maurer
    Health & Fitness Specialist
    Greg Maurer is a Health & Fitness Specialist and the Vice President of Fitness and Education for Workout Anytime. With over a decade of experience, he specializes in functional training, yoga, pilates, exercise and aging, home exercise programs, and numerous fitness diets. Greg holds a BS in Exercise Physiology from Temple University.
    Greg Maurer
    Health & Fitness Specialist
    Expert Answer
    Yes! Don't just jump into a physical activity! If you suffer with side aches, try easing into activities with a more prolonged warm up and see if that helps.
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  • Question
    What causes a side ache?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    There is no certain cause but there are several theories, including pulling on the diaphragm, dehydration and poor posture.
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    Thank you for your feedback.
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  • Question
    How do you get rid of side aches?
    Michele Dolan
    Certified Fitness Trainer
    Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
    Michele Dolan
    Certified Fitness Trainer
    Expert Answer
    First find out why you are getting them. Look at your diet, your habits and your fitness level for a start.
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      Warnings

      • If your side ache becomes significantly worse or fails to subside, seek medical treatment.
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      References

      1. ↑ https://www.runtastic.com/blog/en/sports-fitness/12-tips-to-avoid-a-side-stitch-when-running/
      2. ↑ http://runnersconnect.net/running-injury-prevention/side-stitches-abdominal-pain-causes-and-treatments/
      3. ↑ http://www.webmd.com/fitness-exercise/how-to-stop-runners-cramps?page=2
      4. ↑ Greg Maurer. Health & Fitness Specialist. Expert Interview. 13 August 2021.
      5. ↑ http://www.runnersworld.com/run-nonstop/how-and-why-you-should-warm-up-before-a-run
      6. ↑ Greg Maurer. Health & Fitness Specialist. Expert Interview. 13 August 2021.
      7. ↑ http://www.runnersworld.com/run-nonstop/how-and-why-you-should-warm-up-before-a-run
      8. ↑ http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps
      9. ↑ http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps
      1. ↑ https://www.runtastic.com/blog/en/sports-fitness/12-tips-to-avoid-a-side-stitch-when-running/
      2. ↑ http://greatist.com/move/how-to-stop-a-side-stitch
      3. ↑ http://greatist.com/move/how-to-stop-a-side-stitch
      4. ↑ https://www.runtastic.com/blog/en/sports-fitness/12-tips-to-avoid-a-side-stitch-when-running/
      5. ↑ http://www.coreperformance.com/knowledge/injury-pain/side-stitch.html
      6. ↑ https://www.runtastic.com/blog/en/sports-fitness/12-tips-to-avoid-a-side-stitch-when-running/
      7. ↑ http://www.military.com/military-fitness/fitness-test-prep/avoiding-stomach-cramps
      8. ↑ http://healthyliving.azcentral.com/reduce-bounce-running-stride-8210.html
      9. ↑ http://www.active.com/running/articles/4-tips-to-avoid-stomach-cramps-on-a-run
      10. ↑ http://www.socceramerica.com/article/51960/the-dreaded-side-ache-possible-causes-and-prevent.html

      About this article

      Article Summary X

      To prevent side aches, stay hydrated by drinking water before and during your workout. If you plan on eating before your workout, have a light meal or snack, and avoid fiber-rich foods, which can lead to side ached because they're hard to digest. You should also warm up properly by gently walking for a few minutes before adding a few minutes of jogging. If you get a side ache while exercising, slow down and take some deep breaths. Alternatively, stop what you're doing, and press into your side with your hand as you exhale. To learn how to use correct posture to avoid side aches while exercising, keep reading!

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