Why Side Stitches Happen During Exercise and What You Can Do About Them

Few workout frustrations are as sudden and annoying as a side stitch.

One minute you’re settling into a run, bike ride, or workout. The next, a sharp pain appears along your side and makes every breath uncomfortable. While side stitches are extremely common, especially among runners, many people still aren’t sure why they happen or how to stop them.

Known medically as exercise-related transient abdominal pain (ETAP), side stitches are temporary pains that typically occur below the ribs during physical activity. They can feel sharp, stabbing, cramp-like, or simply uncomfortable enough to force you to slow down.

Why Side Stitches Happen

Researchers still don’t have a single explanation, but several theories have emerged over the years.

One of the most widely accepted explanations is that repetitive movement during exercise irritates the lining of the abdominal cavity. Activities involving frequent torso movement, such as running, tend to trigger side stitches more often than lower-impact exercises.

Eating a large meal too close to a workout may also increase the risk. Some experts believe the ligaments that support the abdominal organs can become strained during exercise, particularly when the stomach is full.

Poor posture, weak core muscles, and inadequate warmups may also contribute by placing additional stress on the torso during movement.

What To Do When You Get One

If a side stitch develops during exercise, the simplest solution is often to slow down.

Many people find relief by taking deep, controlled breaths and focusing on exhaling fully. Applying gentle pressure to the painful area while bending slightly forward may also help reduce discomfort.

If the pain persists, taking a brief walking break is usually enough to allow the symptoms to fade. In most cases, side stitches disappear within a few minutes after reducing intensity.

How To Prevent Them

While there is no guaranteed way to prevent side stitches, a few habits may help lower your chances of experiencing one.

Avoiding large meals one to three hours before exercise is often recommended. Staying hydrated, warming up gradually, and improving core strength may also reduce strain on the abdomen during physical activity.

For most people, side stitches are harmless and resolve quickly. However, abdominal pain that continues long after exercise, becomes severe, or is accompanied by symptoms such as fever, vomiting, or dizziness should be evaluated by a healthcare professional.

The good news is that while side stitches can be frustrating, they’re usually temporary. A few simple adjustments to your breathing, pacing, and workout routine are often enough to keep them from becoming a recurring problem.

This article is for informational purposes only and should not be considered medical advice. Consult a qualified healthcare professional regarding any medical concerns.

Sources

Cleveland Clinic: https://health.clevelandclinic.org/why-do-i-sometimes-get-a-side-stitch-when-i-run

National Institutes of Health (Exercise-Related Transient Abdominal Pain Research): https://pmc.ncbi.nlm.nih.gov/articles/PMC4281377/

WebMD: https://www.webmd.com/fitness-exercise/what-to-know-about-a-side-stitch

Healthline: https://www.healthline.com/health/how-to-get-rid-of-a-stitch