Why do you get a stitch in your side?

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Amber Minogue (0:34)

Why do you get a stitch in your side?

Thanks for asking.

You know the feeling, you're running, cycling, or doing some other physical activity, and suddenly you feel a sharp pain in your side, just below your chest. It's like someone is stabbing you with a needle, and it makes you want to stop and catch your breath. Although there's no precise definition of exactly what a stitch is, everyone knows how to recognize it. This pain, which often prevents you from breathing, walking, or running properly, disappears a few minutes after you stop exerting yourself. And while it can be a little frightening, it is completely benign and causes no complications. But where does the stitch come from? Science hasn't found a definitive explanation for the phenomenon, but there are several ideas. One theory is that a stitch is caused by stress or pressure on the diaphragm, the large muscle that separates your chest from your abdomen and helps you breathe. When you exercise, your diaphragm moves up and down faster and more forcefully, and this may irritate the nerves or ligaments that connect it to your internal organs. Another theory is that a stitch is caused by a lack of blood flow to your abdominal muscles, which may cramp or spasm due to the increased demand for oxygen and energy. A third idea is that a stitch is caused by an irritation of the lining of your abdominal and pelvic cavity, which may be triggered by the bouncing or jostling of your stomach, spleen or liver during exercise. What can you do to avoid it? First of all, learn to breathe properly during exercise. Breathe through your belly, inflating it as you inhale and emptying it as you exhale. Secondly, warm up and gradually increase the intensity of your effort. You can also warm up your diaphragm with breathing exercises. Finally, avoid eating before exercise or wait three hours until you've had a chance to digest properly before you start.

What if the stitch is already there? Here are some remedies you can try.

Slow down and take a short break from exercise to allow your muscles to relax and reduce any pain from overexertion.

Take a deep breath. Some researchers believe that muscle contractions and lack of blood flow to your abdominal muscles might have something to do with the pain of a stitch, so deep breaths will help ensure that your muscles are getting oxygen. Try stretching your abdominal muscles, raise your arm that's on the opposite side of where your stitch is above your head, then bend gently in the direction of where your stitch is, keeping your arm raised. Alternatively, you can try squeezing a small object in your hand, but that's just a placebo. There you have it. Now you know why you get a stitch in your side. In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts, and acronyms that are making headlines. Listen along and you really will know for sure.

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