A stitch, also known as a side stitch, is a common occurrence during exercise, especially running, swimming, and other activities that require torso movement. The exact cause of a stitch is not known, but there are several theories. One theory suggests that a stitch is caused by diaphragm spasms, while another theory states that it happens when blood is diverted away from the diaphragm, which needs blood during exercise, causing a cramp in the area. Another potential cause is the stretching of ligaments between the diaphragm and some of the organs, which can cause spasms. Its also possible that having an imbalance of sodium, potassium, and calcium in the blood can make side stitches more likely.
To prevent a stitch, its recommended to warm up properly before exercising, especially if you have weak core muscles. Eating a heavy meal high in fat or drinking beverages high in sugar less than 1 or 2 hours before running may also lead to side stitches. Having a strong core and being able to effectively activate your abdominal muscles while running may reduce stitches. Good posture and proper running form can also help prevent stitches. If you get a stitch mid-workout, you can try slowing down, taking deep breaths, or pressing on or massaging the painful area.
