To stop a side stitch mid-run, slow your pace and take slow, deep breaths through your nose while exhaling through pursed lips. Most stitches fade within a few minutes using this approach. If the pain lingers, pressing your fingers into the painful spot or stretching your torso can speed up relief. Below is a closer look at why stitches happen and how to make them less frequent.
What Causes a Side Stitch
A side stitch is a sharp or stabbing pain just below the ribs, usually on the right side, that hits during physical activity. Researchers have proposed several explanations over the years, including reduced blood flow to the diaphragm, vibration of the internal organs, and irritation of the peritoneum (the thin membrane lining the inside of your abdomen). The peritoneal irritation theory has gained the most traction: when the stomach or intestines are jostled or weighed down by food and fluid, they tug on the ligaments and membranes that anchor them, producing that distinctive stab of pain.
This helps explain why stitches are more common after eating a large meal or drinking a sugary sports drink. It also explains why newer runners get them more often. The tissues around the diaphragm and core haven’t yet adapted to the repetitive impact of running, so the irritation threshold is lower.
How to Stop a Stitch Right Now
When a stitch hits, your first move is to slow down. You don’t have to stop completely, but dropping from a run to a jog or from a jog to a walk takes enough mechanical stress off your torso to let the pain ease. While you slow down, shift to deep diaphragmatic breathing: inhale slowly through your nose, letting your belly expand rather than your chest, then exhale through pursed lips. This relaxes the diaphragm and the muscles around it, which is often enough to resolve the stitch within 30 to 60 seconds.
If breathing alone doesn’t do it, find the epicenter of the pain and press firmly into it with two or three fingers. Hold that pressure for 10 to 15 seconds while continuing to breathe deeply. Some runners find that bending forward slightly at the waist while pressing adds extra relief. Another option is to raise the arm on the affected side overhead and lean gently toward the opposite side, stretching the muscles between your ribs. You can do this while walking.
One older running trick is to time your exhale so it lands on the footstrike opposite the painful side. If the stitch is on your right, exhale as your left foot hits the ground. The idea is to reduce the downward force on the side that hurts. It’s not rigorously studied, but many runners swear by it, and it costs nothing to try.
How to Prevent Stitches From Coming Back
Time Your Meals and Drinks
What and when you eat before a run makes a real difference. For most people, waiting one to two hours after a moderate meal, or at least 30 minutes after a snack, gives the stomach enough time to empty and reduces the mechanical tugging that triggers stitches. Foods high in fat and fiber take longer to digest, so they deserve an even wider window.
What you drink matters just as much. Research published in the International Journal of Sport Nutrition and Exercise Metabolism found that beverages with a high sugar concentration (around 8% carbohydrate) produced significantly more side aches during high-intensity exercise compared to drinks with a lower concentration (6%) or plain water. The likely reason is that sugary, high-osmolality fluids slow the rate at which liquid leaves the intestines, increasing the weight and distension that irritates the peritoneum. If you use a sports drink during exercise, look for one closer to 6% carbohydrate, or dilute a concentrated mix. Sipping small amounts frequently also beats gulping a large volume at once.
Warm Up With Trunk Movement
A proper warm-up reduces stitch risk by gradually increasing blood flow to the diaphragm and the surrounding tissues. Static stretching alone isn’t enough. Include dynamic movements that involve reaching overhead and rotating your trunk, which prepares the connective tissue around the diaphragm for the repetitive bouncing of running. Five to ten minutes of light jogging mixed with arm circles, torso twists, and side bends is a simple and effective routine.
Build Core Strength
Runners with a stronger core experience fewer stitches. Strong abdominal and back muscles stabilize the torso during each stride, reducing the internal organ movement that leads to peritoneal irritation. You don’t need an elaborate gym routine. Planks, dead bugs, bird dogs, and side planks, done consistently two to three times per week, target the deep stabilizing muscles that matter most. Over the course of several weeks, many runners notice that stitches become less frequent and less intense.
Build Fitness Gradually
Side stitches are far more common in beginners and in experienced runners who suddenly increase their intensity. As your cardiovascular and muscular fitness improves, your diaphragm and surrounding tissues adapt to the stress of running, and stitches naturally become rarer. If you’re just starting out, follow a gradual progression plan rather than jumping straight into long or fast runs. The stitches you’re getting now will likely fade as your body adjusts.
When Side Pain Is Something Else
A typical side stitch fades within minutes of slowing down or stopping. If the pain is severe, persists long after you’ve finished exercising, or shows up when you’re at rest, it may not be a stitch at all. Sharp lower-right abdominal pain paired with fever, nausea, and loss of appetite can signal appendicitis. Severe radiating pain that lasts more than a day could point to kidney stones or gallstones. Swelling or tenderness in the abdomen, bloody stools, persistent vomiting, or yellowing of the skin all warrant prompt medical attention. The key distinction is straightforward: a stitch is tied to exertion and resolves quickly, while pain that doesn’t follow that pattern deserves a closer look.