Few things are as frustrating as feeling a sharp pain in the side while running. These side cramps, often called side stitches, can make even the strongest runners stop mid-stride. The exact cause isn’t fully understood, but improper breathing, eating too soon before a run, and weak core muscles all contribute to the discomfort. Learning how to prevent side stitches can help runners maintain endurance and avoid interruptions.
Sports physiotherapy in Edmonton can also provide solutions to reduce the risk of side cramps. Understanding prevention techniques and making small adjustments can improve running performance and comfort.
What Causes Side Stitches?
Several factors contribute to side cramps while running. The most common causes include:
- Shallow Breathing – Rapid, shallow breaths fail to fully engage the diaphragm, leading to spasms.
- Eating Too Close to Running – Consuming food or sugary drinks before a run can irritate the diaphragm.
- Weak Core Muscles – Poor abdominal strength makes it harder for the body to stabilize while moving.
- Improper Posture – Slouching while running puts excess strain on the diaphragm.
- Dehydration – A lack of fluids can contribute to muscle cramps and stiffness.
How to Prevent Side Stitches While Running
Implementing the right techniques can help avoid side cramps and improve overall running performance.
1. Focus on Proper Breathing Techniques
- Use diaphragmatic breathing (belly breathing) to fully engage the lungs.
- Inhale deeply through the nose and exhale gradually through the mouth.
- Try the 2:2 breathing pattern—inhale for two steps, exhale for two steps—to create a rhythm.
2. Strengthen the Core Muscles
- Perform planks, Russian twists, and leg raises to build core stability.
- Engage in sports physiotherapy to strengthen abdominal muscles and improve endurance.
- Incorporate dynamic warm-ups to activate core muscles before running.
3. Time Meals and Hydration Properly
- Avoid eating large meals 1.5 to 2 hours before running.
- Stick to light, easily digestible foods like bananas, toast, or oatmeal.
- Maintain hydration throughout the day, but avoid drinking too much water right before a run.
4. Improve Running Posture
- Keep the upper body upright and relaxed, with shoulders, back and chest open.
- Avoid excessive bouncing or slouching, which can put extra strain on the diaphragm.
- Work with sports physiotherapists to correct postural imbalances.
5. Warm Up and Stretch Before Running
- Perform dynamic stretches like arm circles, torso twists, and hip openers.
- Walk or jog lightly for 5–10 minutes before increasing intensity.
- Engage in sports injury physiotherapy if previous injuries affect movement.
6. Gradually Increase Running Intensity
- Start with shorter, slower runs before increasing distance or speed.
- Avoid sudden sprints without proper conditioning.
- Consider athletic physiotherapy for training adjustments.
7. Adjust Breathing and Posture If a Side Stitch Occurs
- Slow down and focus on deep breathing to relax the diaphragm.
- Exhale forcefully when the foot on the opposite side of the stitch lands to relieve pressure.
- Gently press on the painful area while bending slightly forward.
How Sports Physiotherapy Helps Prevent Side Stitches
For runners experiencing frequent side cramps, sports physiotherapy can help identify underlying causes and craft personalized solutions. Sports physiotherapy in Edmonton provides targeted strategies to enhance core stability, breathing efficiency, and movement mechanics, helping athletes run pain-free.
1. Core Strengthening Programs for Side Stitch Prevention
A strong core supports proper breathing mechanics and minimizes excessive torso movement, reducing strain on the diaphragm. Physiotherapy clinics incorporate specific core strengthening programs to improve endurance and stability.
- DNS (Dynamic Neuromuscular Stabilization) – Focuses on activating deep core muscles to improve breathing control.
- Pilates-Based Core Training – Strengthens the transverse abdominis and obliques for better torso stability.
2. Manual Therapy Techniques for Core Activation:
It plays a crucial role in improving core function, reducing muscle tightness, and enhancing breathing efficiency.
- Myofascial Release for Abdominal Muscles – Relieves tension in the diaphragm and intercostal muscles.
- Rib Cage and Spinal Mobilization – Improves thoracic extension for better posture and lung capacity.
3. Running Gait Analysis to Identify Movement Flaws
An improper running form can cause excessive strain on the diaphragm and core muscles, increasing the risk of side cramps. Sports injury physiotherapy in Edmonton offers running gait analysis to optimize movement mechanics.
- Video Motion Capture Analysis – Assesses posture, breathing coordination, and stride mechanics.
- Force Plate Assessment – Evaluates footstrike pressure and muscle activation while running.
- Pelvic Stability Testing – Ensures the pelvis remains stable during dynamic movement.
4. Breathing and Postural Training to Improve Running Efficiency
Inefficient breathing and poor posture increase diaphragm strain, contributing to side stitches. Sports physiotherapists help runners optimize their respiratory patterns and posture to prevent cramping.
- Buteyko Breathing Method – Trains runners to control oxygen intake and improve breath efficiency.
- Diaphragmatic Breathing Exercises – Encourages deep belly breathing to reduce shallow respiratory patterns.
5. Injury Prevention and Recovery Plans for Runners
Muscle imbalances and improper movement mechanics increase the risk of side cramps. Sports injury physiotherapy focuses on correcting weaknesses and addressing past injuries that affect running form.
- Functional Movement Screening (FMS) – Identifies movement inefficiencies contributing to cramping.
- Proprioceptive Neuromuscular Facilitation (PNF) Stretching – Enhances flexibility in running-related muscles.
- Dynamic Core Activation Workouts – Engages the diaphragm, obliques, and deep abdominal muscles.
Run Smarter: Prevent Side Stitches for a Better Experience
Running should be a comfortable and pain-free activity. By focusing on proper breathing, core strength, posture, and hydration, runners can prevent side stitches and improve endurance. Incorporating sports physiotherapy in Edmonton into a training routine can help tackle underlying issues that contribute to side cramps.
Whether through targeted exercises, posture correction, or injury prevention techniques, working with sports physiotherapists can enhance running efficiency. Granville Physiotherapy provides customized treatment plans to help runners achieve their fitness goals while staying pain-free.
