Why do you get a side ache when run?

Side stitches (or exercise-related transient abdominal pain) are a common pain that runners and other athletes experience. The exact cause of side stitches is not fully understood, but several factors are thought to contribute to their occurrence, including:

Diaphragm irritation: The diaphragm, a muscle located just below the lungs, plays a key role in breathing. During running, the diaphragm moves up and down rapidly, and this can cause it to become irritated.

Inadequate blood supply: The diaphragm and other abdominal organs require a good blood supply to function properly. When you exercise, your body diverts blood to your muscles and heart, which can reduce the blood supply to the diaphragm. This can lead to muscle fatigue and spasms, which can cause pain.

Changes in breathing: When you run, your breathing rate increases and you inhale more deeply. This can cause the diaphragm to become overloaded, leading to pain.

Gastrointestinal issues: Certain gastrointestinal conditions, such as gas and bloating, can also contribute to side stitches.

Dehydration: Dehydration can lead to muscle cramps and fatigue, which can also contribute to side stitches.

Risk factors: Certain factors can increase your risk of experiencing side stitches, including:

- Being new to running: As you get fitter, you are likely become less prone to side stitches.

- Running at a fast pace: The faster you run, the more likely you are to get a side stitch.

- Running on a full stomach: Eating a large meal before running can also increase your risk of getting a side stitch.

- Certain body types: Some people are simply more prone to side stitches than others.

Preventing side stitches: There are several things you can do to try to prevent side stitches, including:

- Warm up properly before you run. This will help to prepare your muscles for exercise.

- Start slowly and gradually increase your speed: This will help your diaphragm and other abdominal muscles to adapt to the demands of running.

- Breathe deeply and evenly: This will help to prevent the diaphragm from becoming overloaded.

- Avoid running on a full stomach: Ideally, you should wait at least two hours after eating before you run.

- Stay hydrated: Drink plenty of fluids before, during, and after your run.

- Strengthen your core muscles: This will help to support your diaphragm and reduce the risk of it becoming overloaded.

- Stretching: Stretching before and after your run can help to reduce the likelihood of side stitches. Focus on stretching your legs, hips, and back.

Treating side stitches: If you get a side stitch, there are several things you can do to try to relieve the pain, including:

- Slow down: Reduce your running pace or even walk until the pain goes away.

- Take deep breaths: Breathe in and out slowly and deeply.

- Press on your side: Press your hand or fingers against the area where the pain is.

- Drink some water: Dehydration can sometimes cause side stitches, so drinking some water can help to relieve the pain.

- Try an antacid: If you are experiencing gas and bloating, taking an antacid may help to relieve the pain.

When to see a doctor: Most side stitches are harmless and will go away on their own. However, if you experience side stitches frequently or if the pain is severe, it is important to see a doctor to rule out any underlying medical conditions.