Many people experience the sharp pain beneath the rib cage known as a side stitch during exercise, but what exactly causes it remains a subject of debate.
Causes of Side Stitches – **Diaphragm and Blood Flow:** Initially, it was thought that inadequate blood flow to the diaphragm during exercise caused side stitches, but this theory has lost popularity as it doesn’t align with the increased workload on the diaphragm during physical activity. – **Ligament Strain:** Another theory suggests that the jolting motion during activities like running strains ligaments securing abdominal organs to the diaphragm, potentially causing stitches. – **Peritoneum Irritation:** The most widely accepted theory attributes side stitches to irritation between the inner and outer layers of the peritoneum—a sac that encases abdominal organs. This irritation increases when the stomach is full, pushing the layers closer together.
Preventing Side Stitches- **Pre-Exercise Diet:** Avoid eating large meals or foods high in fiber or fat close to exercise, as they can delay digestion and increase pressure on the peritoneum. – **Hydration:** Opt for water or isotonic drinks over high-sugar beverages, as they are less likely to cause irritation in the peritoneum.
– *Timing: Allow 60 to 90 minutes after eating a larger meal before exercising to reduce the risk of side stitches.
When to Seek Medical Attention Typically, side stitches are temporary and subside with rest. However, if you experience persistent chest or abdominal pain during or after exercise, it’s advisable to consult a doctor to rule out any serious underlying conditions.
Understanding these factors can help minimize the discomfort of side stitches and ensure a safer and more enjoyable exercise experience.
