Side stitches can affect anyone, young or old, seasoned or inexperienced.
No, they are not threaded stitches for a cut.
Side stitches are the sharp pains that develop under the rib cage during exercise, especially running. Remember that pain in gym class, the one that still brings tears to your eyesâ¢
It is a pain that doubles you over and stops you in your tracks. The one that seem to affect younger children more than adults. Although, adults do get them.
"It is not completely understood why or when this happens," according to Dr. Michael Rytel, Director of Sports Medicine at Allegheny Valley Hospital, Harrison. "There are a lot of theories, but no one really knows what causes it."
Rytel said the pain is often associated with high intensity running. It happens less frequently with people who train and run races.
"We see it a lot in people who are just starting an endurance sport," Rytel said. "The fact is that it has happened to almost everybody who has run in gym class or those who've just joined their friends out for a social run or 5K."
Rytel said those people who train and run more seem to get the side stitches less. He said it does seem to be a condition which may be related to inadequate training.
It was once thought that side stitches were caused by under-developed lungs, but that theory has been disproved since it happens in adults and children.
Side stitches can strike without warning and cause excruciating pain. They can also happen gradually, starting out as a tense feeling or tightness.
Stitches are a form of a cramp, Rytel said. They can happen on either side of the body.
It is more common to get a stitch on the right side, which is thought to be caused by the cramping of the diaphragm.
This is also thought to be the more painful of the two cramps. A left side stitch is thought to be normally caused by eating or drinking too closely to the workout.
Side stiches can be caused by numerous factors including not warming up properly and body positioning and mechanics, Rytel said.
"The biggest mistake kids make is eating or drinking before working out," Rytel said. "This is easily fixed."
He said this type of side stitch could be caused due to a restriction of blood flow. Blood flow is diverted from the abdomen to the muscles and can cause side stitches.
Eating too closely to the workout means the small intestine will still be filled with food that it needs to digest. Digestion requires a significant amount of blood flow.
The muscles also require blood flow to supply enough nutrition for the energy output, Rytel said. The muscles would take precedence restricting blood flow to the small intestine resulting in cramping. The small intestine is located on the upper left-hand side of the stomach area.
However, this also happens in experienced runners. So, this theory disputes the claim that side stitches may be due to inadequate training, Rytel said.
People also tend to run with their bodies forward. Runners can avoid side stitches by running with a straighter frame. Runners should keep their shoulders back and their head up.
Suffering a side stitch does not necessarily mean that the runner is pushing themselves too hard. It might just be an indication that the body is not prepared for that excess at that point in the workout.
There are several techniques that can help ease the stitch regardless of what side it is on.
One involves breathing. The runner should exhale with force with each stride. If the pain is on the right side, the runner should push his breathe out when his left foot hits the ground, and the opposite if the pain is on the left side.
The American Running Association also recommends pushing your fingers into the diaphragm just below the ribs and bending forward, exhaling against the pressure of the fingers.
This technique is supposed to release the spasm, allowing the runner to continue in a casual jog.
One key thing to remember is that side stitches tend to return, Rytel said.
If massage and other techniques do not release the stitch, the runner should take several deep breathes while bending to the side.
If this does not stop the side stitch, then the runner should stop the activity immediately and cool down with some stretches so the body muscles don't tense up in other areas.
These techniques are for children and adults, Rytel said.
It used to be that children would just get these stitches running on the playgrounds, but they have become more common as many more children are entering running races including 5 and 10Ks.
Running has become the sport for all ages.
Recently, four of the top six finishers in the Freeport 5K were teenagers, and an eight-year-old finished ahead of half of the racing field.
