How To Avoid Side Stitches

Side stitches (sharp pain under the ribcage during exercise) are common, especially while running or doing aerobic activity. They’re annoying but usually harmless—and very preventable with the right habits.

🏃‍♂️ What Causes Side Stitches?

Side stitches (also called exercise-related transient abdominal pain) may be caused by:

Strained ligaments around the diaphragm
Shallow or irregular breathing
Eating or drinking too much before exercise
Poor posture while running

✅ How To Avoid Side Stitches

⏰ 1. Watch Your Pre-Workout Timing

Don’t eat a large meal within 2–3 hours of exercise.
Avoid heavy, fatty, or sugary foods right before running.
Stick to light snacks if you need energy (e.g., a banana or toast 30–60 mins before).

💧 2. Drink Water the Right Way

Stay hydrated throughout the day, not just before a run.
Avoid chugging water immediately before exercising.
Sip water gradually if needed during workouts.

🫁 3. Breathe Deeply and Rhythmically

Practice diaphragmatic (belly) breathing instead of shallow chest breathing.
Try rhythmic breathing while running:
- Example: Inhale for 3 steps, exhale for 2.
- Exhale when your foot on the opposite side of the stitch hits the ground.

🤸‍♀️ 4. Warm Up Properly

Start with dynamic stretches or light jogging to ease your body into activity.
A sudden jump into high-intensity running can trigger side stitches.

🧍‍♂️ 5. Improve Your Core Strength & Posture

Weak core muscles and slouching can increase strain on the diaphragm.
Do core exercises like planks, bird dogs, or leg raises regularly.
Maintain upright posture while running.

🏃 6. Pace Yourself

Avoid sprinting too soon in your workout.
Gradually increase intensity, especially in the first 10 minutes.

🛠️ If You Get a Stitch:

Slow down or stop and press gently on the painful area.
Exhale forcefully through pursed lips as you apply pressure.
Try bending forward slightly or raising your arms overhead while walking.
Switch your breathing pattern to reset the rhythm.