How to Get Rid of a Side Stitch

Techniques to Relieve Exercise-Induced Transient Abdominal Pain

Runner with side stitch

A side stitch is a sharp, intense pain under the lower edge of the rib cage, more often on the left side. They're common in beginner runners. Side stitches are known more officially as exercise-related transient abdominal pain (ETAP). Learn the possible causes a side stitch, how to get rid of one when it strikes, and how to prevent it.

Cause of Side Stitches While Running

The actual cause of side stitches is a topic that's been studied and debated, and there's still no definite answer.

 Some runners notice they get them when they eat too close to their run or if they start out their run too quickly, without a proper warmup. Some research has shown that drinking high-sugar beverages before exercise increases the likelihood of stitches. One study found a link between side stitches and increased curvature of the spine. Some experts attribute them to improper breathing while running. Contrary to popular belief, drinking while running does not cause them. Interestingly, one small study found there was no difference in electrical activity in the muscles during a side stitch, suggesting a muscle cramp isn't the cause.

Prevention of Side Stitches

Regardless of what actually causes side stitches, there are some things you can do to help prevent them.

  • Make sure that you always warm up before your runs. Do some dynamic stretches and start with a five-minute walk or easy jog. You should start your run feeling warmed-up and relaxed.
  • The most effective way to prevent side stitches is to avoid shallow breathing. Make sure you're breathing in and out through your mouth when you're running. Breathe deeply from your belly, not your chest. Deep belly breathing allows you to take in more air. Doing yoga can help you work on your deep belly breathing.
  • Running in extreme cold temperatures may induce side stitches, as it's less comfortable to take in deep lungs full of frigid air until you're thoroughly warmed up. If you're running in cold weather, try breathing through a scarf or neck warmer.
  • Finally, make sure that you're practicing good running form and maintain good posture, so you're not hunching over while running. If you're leaning over, it's difficult to take in deep breaths.

Treatment of Side Stitches While Running

Use these techniques to relieve a side stitch:

  • First, gently push your fingers into the area where you're feeling the stitch—that should help relieve some of the pain. Then, to get rid of the side stitch, try altering your breathing pattern.
  • Take a deep breath in as quickly as you can, to force the diaphragm down. Hold your breath for a couple of seconds and then forcibly exhale through pursed lips.
  • If you get a cramp in the middle of a run, you might want to try changing your breathing/striding pattern. If you always exhale when your right foot strikes the ground, try exhaling with the left foot strike.
  • If all else fails, you may have to stop and walk briskly for a few seconds while concentrating on deep breathing. Continue running after the stitch goes away.


    Morton DP, Callister R. EMG activity is not elevated during exercise-related transient abdominal pain. Journal of Science and Medicine in Sport. 2008;11(6):569-574. doi:10.1016/j.jsams.2007.06.006.

    Morton D, Callister R. Exercise-Related Transient Abdominal Pain (ETAP). Sports Medicine. 2014;45(1):23-35. doi:10.1007/s40279-014-0245-z.

    Morton DP, Callister R. Influence of posture and body type on the experience of exercise-related transient abdominal pain. Journal of Science and Medicine in Sport. 2010;13(5):485-488. ​doi:10.1016/j.jsams.2009.10.487.