How does a side stitch occur?

Stitches on the left side, stitches on the right side or on both sides at the same time are sometimes unavoidable when jogging. But what is behind it?  Stitches in the side – also known as stitches in the side – is a fairly harmless pain, but it can become so severe while running that you have to stop moving. Most of the time you have these problems during sports, but sometimes also without heavy exertion. The exact cause of side stitches is not entirely clear.

Stitch in the side: cause not clear

A common theory is that side stitches are caused by  reduced blood flow to the diaphragm  during extreme exertion (fast walking, running, jogging). The diaphragm plays an important role in breathing. The theory is that increased breathing as a result of exercise puts increased strain on the diaphragm. It is not supplied with enough oxygen.

Another possible explanation is that the  spleen swells  as a result of physical activity, causing the peritoneum to stretch. This stretch could trigger the uncomfortable feeling of a stitch in your side.

Further explanations

Other possibilities for a stitch to develop include:

• the reduced supply to the liver and spleen due to the redistribution of blood (increased blood flow to the muscles) and the resulting deformation of these organs
• Overstimulation of the nerve tracts on the back
• Tension in the abdominal muscles 
• expansion of the intestinal walls
• an incorrect (bent) position of the spine when running

Another cause of side stitches can be irregular  breathing  . Therefore, you should choose your pace when running so that you can still have a conversation without straining. It is also advisable to start slowly and then increase the speed.

Diet can promote side stitches

Diet can be another important influencing factor. If you often suffer from side stitches when jogging, you should observe and try the following rule of thumb to avoid side stitches: Do not eat solid food two to three hours before training. 

Foods  such as  cheese ,  meat , muesli or whole grain products even need a four-hour lead time before these foods are no longer in the stomach and make running training more difficult.

Side stitch: what to do?

Everyone has to find out for themselves what helps best against a side stitch. But there are a few tips you can try:

• Continue walking slowly and in an even rhythm, pay attention to calm breathing, breathe deeply into your stomach.
• Press the painful area with your fist, bend your upper body slightly forward and let go again as you exhale.

In conclusion, it remains to be said that everyone has to determine their own limits so that sport and exercise don’t become torture, but fun.