Almost all people experience a side-stitch, which is a sharp pain in the side of the abdomen, when they exercise. the accurate cause of these side-stitches can vary from person to person.

This condition, technically referred to as exercise-related transient abdominal pain, is often associated with a muscle spasm in the diaphragm.

A number of research indicates that the amount of food eaten before exercising may influence the occurrence of side-stitches.

Side-stitches can occur with any type of exercise, but seem to be most commonly associated with running and jogging.

Some of the following tips may to help lower the frequency at which side-stitches occur

• Delaying exercise or activity for a longer time after consuming, when your side stitches occur when you exercise after consuming.

• Sticking to long, low intensity workouts, in lieu of quick, high intensity ones.

• Warming-up and slowly and gradually selecting up workout pace may help prevent side stitches, regardless of exercise intensity

• Building stretches of speed intervals into your workout in order to strengthen your abdominal muscles and diaphragm. A few believe weak abdominals and diaphragms cause side stitches so making them stronger may help to prevent side stitch occurrences.

• Continuing to workout at an even pace; some researchers found that people with better aerobic fitness tend to get fewer side-stitches. Hence, the more you build up your endurance and cardiovascular fitness, the less likely you are to wind up with a side-stitch.

• Avoiding shallow breathing; instead taking slow, deep breaths during exercise.

When these prevention strategies fail to help, and you do get a side-stitch, slowing down and breathing deeply is one way to alleviate the pain.

Two other things you can try are – (1) bending over while tightening your stomach muscles several times; and, (2) applying pressure to the area with your fingers, giving yourself a sort of “pressure massage” where the pain is.

For this, attempt pushing your fingers deeply into your stomach in a spot just below your right ribs, while pursing your lips and exhaling as hard as you can.

Simply grunting loudly while breathing out might also help, as could slowing down until the pain is gone.

Occasionally, side stitches might come from an allergy or intolerance to wheat or dairy products. Side stitches may occur up to 24 hours after consuming or drinking something that contains this product.

To see when this applies to you, you could want to keep record of your meals, snacks and physical activities and see when your side stitches occur after consuming a specific food or food group.

Side stitches might also be mistaken for pain in the heart caused by lack of oxygen.

If the pain comes from underneath the breastbone, or radiates down your left arm, makes you out of breath and comes from exercise or strenuous exercise, your best bet would be to see a health care provider as soon as possible.

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