Why your side hurts when running and how to get rid of it

Types of Pain While Running and Their Symptoms

Running is a popular form of physical activity that offers many health benefits. However, for some people, it can be accompanied by quite unpleasant symptoms, including side stitches.

Muscle Pain

Muscle pain in the side is one of the most common types of pain that can occur while running. It is usually characterized by sharp discomfort or a stabbing pain that occurs in the side, typically more on the left, but can also be felt on the right. This pain may result from insufficient muscle warm-up or poor running technique.

Breathing-related pain

Another common form of side pain is breathing-related pain. This pain usually arises from an irregular breathing rhythm while running. It can be sharp and painful and occur on one side of the chest.

Organ-related pain

Sometimes side pain can be related to internal organs, such as the kidneys or liver. This type of pain may be a pulling or aching sensation felt deep inside the body.

Symptoms of side pain can range from mild discomfort to sharp pain that makes running difficult. The causes of side pain can vary, and it’s important to understand how this pain develops in order to find the best way to prevent or treat it.

In the following sections of this article, we’ll take a closer look at each type of side pain, its symptoms, and methods for relieving and preventing it, so that running can be an enjoyable and safe form of physical activity for you.

Side pain after running can occur in different parts of the abdomen, most commonly on the right and left sides. Side pain is usually felt more on the left, roughly at the level of the middle and lower ribs. This is a typical location for muscular side pain, as well as for respiratory pain. Internal organs, such as the spleen, can also cause pain in this area. Pain may also occur on the right side of the abdomen at roughly the same level as on the left side. Similar to the left side, the right side may experience muscle pain, respiratory pain, or pain related to a condition affecting an organ, such as the right kidney or liver.

Pain in the Right Side

Muscle pain may occur on the right side after running due to overexertion or fatigue of the muscles in that area. Most often, this type of pain occurs in people who are new to running or who do not warm up properly before running.

• When running, the abdominal wall muscles can stretch the ligaments that attach the liver to the diaphragm or the intestines to the back wall of the abdominal cavity. This stretching can cause pain.
• Pain on the right side may also be related to problems with the gallbladder or bile ducts. For example, gallstones or inflammation of the gallbladder may be accompanied by pain in this area.
• Another possible cause of right-sided pain after running may be liver problems. For example, inflammation of the liver (hepatitis) or fatty liver disease can cause pain in this area.
• Digestive issues, such as gas, constipation, or excess air in the stomach, can lead to discomfort and pain on the right side after running.

If you experience pain in your right side after running, it’s important to consult a doctor, especially if the pain becomes persistent or severe. A doctor can help determine the exact cause of the pain and recommend appropriate treatment or preventive measures to reduce the risk of similar problems in the future.

Pain in the left side

• Uncontrolled breathing, such as shallow breathing or insufficient airflow, can increase pressure in the abdominal cavity and cause pain.
• A spleen strain can occur during intense physical activity and cause pain in the left side of the abdomen.
• Traumatic injuries to the muscles or the left side of the abdomen while running—such as strains, tears, or contusions—can cause pain in this area.
• Insufficient fluid intake before physical activity can lead to dehydration, which may increase the risk of side stitches.

If you regularly experience pain in your left side after running—especially if it is intense or lasts for a long time—it is important to see a doctor for an examination and an accurate diagnosis. This will help identify the cause of the pain and develop a treatment or prevention plan.

Common Causes of Side Pain While Running

Side pain while running can be caused by various factors, and it is quite common for runners to experience discomfort or pain in the side.

Insufficient warm-up. This can lead to muscle strain and increase the risk of side pain. Warming up helps prepare your muscles for physical exertion.

Eating too much before a run. Eating a large meal or drinking too much before a run can lead to side pain, as your stomach tries to digest food during physical activity.

Improper breathing rhythm. Improper breathing rhythm while running, including shallow or rapid breathing, can irritate the diaphragm and cause respiratory-related side pain.

Stress. Stress or anxiety before a run can affect your body and lead to side pain.

Poor physical conditioning. If you are not physically fit enough or are trying to do more than you are used to, this can lead to muscle strain and side pain.

Drinking water too early. Drinking water too early during a run can increase the risk of diaphragmatic strain and side stitches.

Digestive issues. Digestive issues, such as constipation or bloating, can lead to pain while running.

Going too long without eating. Going too long without eating before a run can lower blood glucose levels and lead to side pain.

Starting too fast or too intensely. A sudden increase in running pace or starting a run too intensely can cause side pain because the body hasn’t had time to adjust to the exertion.

To prevent pain while running, it’s important to understand these causes and take appropriate measures. This may include proper warm-ups, managing food and water intake, improving breathing technique, and preparing for physical activity.

What to Do If You Have a Side Stitch While Running

• Slow down your pace or switch to walking to reduce the strain on your muscles and alleviate the pain. Gradually increase your pace as the pain subsides.
• Try to synchronize your breathing with your stride. Exhaling deeply and steadily with each step will help relieve pressure on the diaphragm and reduce side pain.
• Take a break to stretch the muscles in the area where you feel pain. For example, lean toward the side where it hurts and try to stretch your diaphragm and side muscles.
• Gently massage the area where you feel the side pain to relieve tension.
• If hunger or dehydration might be causing the pain, drink a small amount of water—but not too much, so as not to overfill your stomach.
• Avoid heavy meals or large portions of food within an hour before running.

If the side pain becomes persistent or lasts longer than usual and does not subside after trying to relieve the discomfort during your run, see a doctor. This could be a sign of more serious issues, such as problems with your organs or muscles, and a doctor will be able to examine you and recommend the best course of treatment.

How to Prevent Side Stitches During Exercise

1. Don’t skip a proper warm-up. Set aside enough time to warm up before your workout. Gradually warm up your muscles and prepare your diaphragm for physical exertion.

2. Use proper breathing technique. Synchronize your breathing with your stride. Breathe evenly and deeply. This will help prevent irritation of the diaphragm.

3. Reduce food intake before your workout. Avoid heavy meals or large portions within an hour of your workout. If you’ve eaten, wait until the food has digested a bit.

4. Hydration. Drink enough water throughout the day and before your workout, but avoid drinking too much during physical activity.

5. Gradually increase intensity. Don’t start your workouts with a sudden or intense burst. Increase the intensity and volume of your workouts gradually, giving your body time to adapt.

6. Monitoring Your Heart Rate. Track your heart rate regularly and listen to your body’s signals. If you feel like you’ve pushed yourself too hard, slow down or take a break.

7. Long Gaps Between Meals and Workouts. Always allow enough time between meals and workouts. Eat at least one hour before your workout.

8. A consistent workout routine. A consistent, regular workout routine will help strengthen your muscles and reduce the risk of side pain.

Remember that everyone is unique, and what works for one person may not work for another. Experiment with different approaches to find the best way to prevent side pain during workouts. If the pain becomes persistent or lasts a long time, see a doctor for an examination and consultation.

Proper Breathing Technique

Proper breathing technique plays a key role in preventing side stitches while running. If you breathe incorrectly during physical activity, especially while running, it can irritate the diaphragm, which may cause side stitches.

• Deep Exhalation and Inhalation. Breathe evenly and deeply, using not only the upper chest but also the diaphragm (the muscle separating the chest from the abdomen). Deep breathing helps ensure an adequate supply of oxygen to the muscles.
• Synchronize with your stride. Try to synchronize your breathing with your stride while running. For example, inhale every two or three strides and exhale every two or three strides. This may vary depending on your running speed.
• Avoid raising your shoulders. Avoid raising your shoulders while breathing. Instead, try to relax your shoulders and focus on breathing through your diaphragm.
• Experiment with your pace. It’s best to find the optimal breathing rate that works for you. Experiment to determine which breathing rate helps you prevent side stitches.
• Consistent practice. Practice proper breathing technique during your workouts so that it becomes a habit. This will help your body adapt to the optimal breathing rhythm while running.

How to Warm Up Properly Before a Run

A proper warm-up before a run plays a crucial role in preventing injuries and improving your workout results.

1. Start with a general warm-up that includes light cardiovascular activity, such as walking or light jogging for 5–10 minutes. This will raise your heart rate and prepare your body for more intense exercise.

2. Next, move on to a dynamic warm-up, which includes movements that improve flexibility and muscle function. A dynamic warm-up consists of exercises such as bringing your knees to your chest, kicking your legs backward, twisting your torso, and so on. Perform these movements for 5–10 minutes.

3. After the dynamic warm-up, stretch your muscles. Focus on stretching the muscles in your legs, back, hips, diaphragm, arms, and other muscle groups you plan to use while running. Stretch each muscle group for 15–30 seconds, avoiding sudden movements and pain during the process.

4. Also focus on your breathing technique during the warm-up. Proper breathing during the warm-up will help prepare your diaphragm for physical exertion.

5. Your warm-up should be tailored to your individual needs. If you have specific needs or issues with certain muscle groups, include exercises in your warm-up that help prepare those specific muscles for the workout.

6. Finish your warm-up with light static stretches to maintain muscle flexibility. Also, remember to increase the intensity of your workout gradually rather than starting with sudden bursts of intensity. A proper warm-up will help prepare your body for physical activity, reducing the risk of injury and pain.

When should you see a doctor?

• Persistent pain in the side. If you constantly experience pain during workouts and it does not subside with improved breathing technique or other measures, you should see a doctor. This could be a sign of serious problems.
• Intense and prolonged pain. If the pain during workouts is intense and lasts longer than usual, this may indicate a serious problem with your organs or muscles.
• The appearance of other symptoms. If the pain in your side is accompanied by other symptoms, such as a headache, dizziness, loss of consciousness, vomiting, nausea, an abnormally high heart rate, etc., see a doctor immediately, as this could be a serious medical condition.
• Symptoms you’re not familiar with. If you experience symptoms such as sharp chest pain, difficulty breathing, a heart attack, a lump in your throat, or other heart- or lung-related problems, call an ambulance immediately.

Remember that your health always comes first, and if you experience severe pain during exercise or any other concerning symptoms, it’s best to see a doctor for an examination and consultation. A doctor will be able to determine the cause of the pain and provide the necessary care or advice.

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