Have you wondered why running causes side pain? If you’re a runner, the odds are that you definitely have. What is the deal with getting a stitch in our side every time we head out for a run?
The frustration is real. It really hurts! It can be very discouraging. Millions of runners experience those sharp, stabbing sensations just below the rib cage. It can make walking, let alone running, nearly intolerable. Even seasoned runners who are used to pushing through various types of discomfort will often struggle with this particular sensation. So why is it that running causes side pain? Are our bodies just mean to us for no reason? Not quite.
What is That Side Pain While Running and What Causes It?
Knowing why running causes side pain starts with understanding just what those stitches are. The interesting thing is that there isn’t a solid medical consensus regarding this sharp, painful sensation. The prevailing theory among experts is that it is linked with a spasm in the diaphragm, which is caused by intense aerobic activity.
The diaphragm is a part of the body located just under the rib cage, not coincidentally in the exact area where painful stitches occur. It is a muscle in the shape of a dome located under the lungs and that plays a vital role in normal breathing. It is a required part of the body for inhalation and exhalation. It’s why you can expand your lungs by filling them with air, and then shrink your chest cavity by propelling air back out again.
The Role of the Diaphragm in Why Running Causes Side Pain
Though it’s generally agreed that the diaphragm is behind the issue of why running causes side pain, there are several theories as to what’s behind that experience. Most agree on one main thing. The diaphragm is most likely to spasm – and cause a stitch – when it is placed under stress. Just as you might get a cramp in a leg or arm muscle from exercising it, the same can be said about the muscle of the diaphragm when its exertional load is excessive for it.
A stitch can happen at virtually any time during a workout, including right at the beginning or at the end. That said, they tend to be the most common among newer runners than they are among more experienced ones. Still, even seasoned exercisers can suffer them on occasion.
How to Prevent What Causes Side Pain from Running
Fortunately, there are some things you can do to prevent suffering a stitch during a run. Since they’re most common in very high intensity runs – such as sprints – and among newer runners who may not have built up their muscles quite yet, making sure you don’t push yourself beyond your limit is a good start. Ease upward instead of plunging forward.
That said, regardless of your fitness level, the following can help you avoid why running causes side pain.
Warm Up
Instead of stepping out the door and blasting into a sprint, spend the first few minutes at an easier pace. Get the blood flowing into the muscles you’ll be using and give your joints the chance to become lubricated so your entire body will be working smoothly.
Pay Attention to Pace
Come to understand the pace that is right for you. This includes not only the right pace for your fitness level, but also for a given day. Feeling a little stiffer than you were the last time? Don’t push yourself quite as hard until your muscles have had the chance to recover.
Tone Your Core Muscles
Running doesn’t have to be your only workout. In fact, you really should switch things up to be sure you’re getting whole body benefits. Make sure your core muscles are strong, to support the diaphragm and ensure that you’re able to take on the high intensity runs you’re aiming for.
Eat Smart
The last thing you want to do is bog yourself down with high-fiber or fatty foods immediately before you head out for a run. If your digestive system is swirling during high intensity cardio, you’ll suffer for it, and the muscles in the surrounding area will play a part in that punishment. Save higher fiber and higher fat foods for later on.
Don’t Forget to Breathe
Even if that nasty stitch makes it hurt to breathe, your muscles need that oxygen to function properly. Breathing properly will not only help you to prevent why running causes side pain, but it can also help you to ease that stitch faster.
Have you wondered why running causes side pain? If you’re a runner, the odds are that you definitely have. What is the deal with getting a stitch in our side every time we head out for a run?
The frustration is real. It really hurts! It can be very discouraging. Millions of runners experience those sharp, stabbing sensations just below the rib cage. It can make walking, let alone running, nearly intolerable. Even seasoned runners who are used to pushing through various types of discomfort will often struggle with this particular sensation. So why is it that running causes side pain? Are our bodies just mean to us for no reason? Not quite.
What is That Side Pain While Running and What Causes It?
Knowing why running causes side pain starts with understanding just what those stitches are. The interesting thing is that there isn’t a solid medical consensus regarding this sharp, painful sensation. The prevailing theory among experts is that it is linked with a spasm in the diaphragm, which is caused by intense aerobic activity.
The diaphragm is a part of the body located just under the rib cage, not coincidentally in the exact area where painful stitches occur. It is a muscle in the shape of a dome located under the lungs and that plays a vital role in normal breathing. It is a required part of the body for inhalation and exhalation. It’s why you can expand your lungs by filling them with air, and then shrink your chest cavity by propelling air back out again.
The Role of the Diaphragm in Why Running Causes Side Pain
Though it’s generally agreed that the diaphragm is behind the issue of why running causes side pain, there are several theories as to what’s behind that experience. Most agree on one main thing. The diaphragm is most likely to spasm – and cause a stitch – when it is placed under stress. Just as you might get a cramp in a leg or arm muscle from exercising it, the same can be said about the muscle of the diaphragm when its exertional load is excessive for it.
A stitch can happen at virtually any time during a workout, including right at the beginning or at the end. That said, they tend to be the most common among newer runners than they are among more experienced ones. Still, even seasoned exercisers can suffer them on occasion.
How to Prevent What Causes Side Pain from Running
Fortunately, there are some things you can do to prevent suffering a stitch during a run. Since they’re most common in very high intensity runs – such as sprints – and among newer runners who may not have built up their muscles quite yet, making sure you don’t push yourself beyond your limit is a good start. Ease upward instead of plunging forward.
That said, regardless of your fitness level, the following can help you avoid why running causes side pain.
Warm Up
Instead of stepping out the door and blasting into a sprint, spend the first few minutes at an easier pace. Get the blood flowing into the muscles you’ll be using and give your joints the chance to become lubricated so your entire body will be working smoothly.
Pay Attention to Pace
Come to understand the pace that is right for you. This includes not only the right pace for your fitness level, but also for a given day. Feeling a little stiffer than you were the last time? Don’t push yourself quite as hard until your muscles have had the chance to recover.
Tone Your Core Muscles
Running doesn’t have to be your only workout. In fact, you really should switch things up to be sure you’re getting whole body benefits. Make sure your core muscles are strong, to support the diaphragm and ensure that you’re able to take on the high intensity runs you’re aiming for.
Eat Smart
The last thing you want to do is bog yourself down with high-fiber or fatty foods immediately before you head out for a run. If your digestive system is swirling during high intensity cardio, you’ll suffer for it, and the muscles in the surrounding area will play a part in that punishment. Save higher fiber and higher fat foods for later on.
Don’t Forget to Breathe
Even if that nasty stitch makes it hurt to breathe, your muscles need that oxygen to function properly. Breathing properly will not only help you to prevent why running causes side pain, but it can also help you to ease that stitch faster.
Top Five Ways to Improve Heart Health
When you really don’t want to run!
Common Beginner Runner Problems and How to Solve Them
Why Do I Feel Faint When I Work Out?