After eating and running, I get a side stitch... Am I the only one?

Everyone has experienced suddenly experiencing side pain and stopping while running after a meal at least once. What could be the cause of the sudden side pain that occurs while running?

In English-speaking countries, the side pain that occurs while running is called a "stitch" because it feels like being poked repeatedly with a needle. The exact cause of a stitch has not been determined, but there are several plausible hypotheses.

The most well-known theory is the "increased ventilation hypothesis." It explains that during exercise, ventilation suddenly increases, causing spasms in the diaphragm, which leads to pain below the ribs.

There is also a condition called 'gastric distension.' The pain in the side usually occurs after meals, and the claim is that if you run within three hours after eating, the distended stomach stimulates the diaphragm, leading to pain.

The third hypothesis is that the peritoneum in the abdomen is stimulated, causing pain. Inside the abdomen are various organs such as the stomach, small intestine, and large intestine. The thin membrane surrounding these organs is the peritoneum. To understand why the peritoneum is stimulated during movement, it is helpful to think of a water balloon. Here, the water represents the various organs, and the rubber surrounding it is the peritoneum. When you shake the water balloon up, down, left, and right, the water inside sways accordingly. During this movement, friction occurs between the water and the inner surface of the balloon. This friction is the cause of the pain. Applying this to the body, it explains that when running or exercising, the abdomen shakes, causing friction between the organs and the peritoneum, which leads to pain. This hypothesis also explains why pain is especially likely to occur after meals. When food enters the stomach and intestines and causes them to swell, it can be interpreted as an increase in the amount of water inside the balloon. As the volume increases, the contact surface area for friction also expands, making it easier to feel pain.

What should I do if I experience side pain while running?

A survey of 600 Australian adults who have experienced side pain during exercise found that the most common response, at 40%, was to "take deep breaths." Following that, 31% responded with "gently massaging the painful area," and 22% said they would "lean forward." In reality, if you continue exercising despite side pain, the symptoms can worsen.

Sitting on a bench and massaging the side muscles or pressing the side against a tree to apply force can help relieve pain. It is also good to sit on a chair, bend the waist, rest the chin on the chest, then close the mouth and repeat diaphragmatic breathing about 10 times to relax the diaphragm. It is best to exercise at least three hours after a meal, and doing stretching to loosen the side muscles for 10 minutes before exercise can also be helpful.