Exercise-related transient abdominal pain, or ETAP, is a common issue that affects up to 70% of runners each year. It’s also known as a side stitch, stomach cramp, or side ache, and it can be a major annoyance for athletes. The exact cause of ETAP is still unknown, but researchers have some ideas about what might contribute to it.
One possible explanation is that ETAP occurs when the right foot hits the ground while breathing out, irritating a phrenic nerve and bothering the lining of the abdomen. This is more likely to happen on the right side, and it may be related to the fact that most people are right-foot dominant.
Other potential causes of ETAP include a stiff spine or poor posture, as well as the boost of blood flow around the diaphragm when running. Eating or drinking large quantities right before running may also increase the risk of getting a side stitch.
What to Do When a Side Stitch Strikes
If you experience a side stitch while running, there are several steps you can take to alleviate the pain. Slowing down and building your pace back up slowly can help, as can stretching by raising your arms overhead and leaning to the opposite side of the pain.
Applying gentle pressure to the cramp by pressing your palm into it while breathing deeply may also provide relief. It’s also a good idea to practice mindful workout breathing, as slower breathing during exercise may help reduce stress and increase pleasant feelings.
Avoiding big meals or beverages a couple of hours before running can also help prevent side stitches, as can working on your posture and staying hydrated. Research from 2014 suggests that building up your abs may also help prevent ETAP.
Prevention Tips
To reduce the risk of experiencing a side stitch, consider starting slow and working your way up when running. Gradually increasing your speed rather than diving straight into a sprint may also help.
Working on your running form or breathing can also help, as can staying hydrated and avoiding huge meals before running. If you experience persistent pain or other issues, it’s a good idea to visit a doctor or work with a physical therapist or personal trainer. A professional can help to identify any underlying issues and provide personalized guidance on how to prevent and manage ETAP.
While side stitches are usually harmless, they can be a sign of a more serious condition in some cases. If you experience pain under your breastbone accompanied by difficulty catching your breath, or if you have severe or debilitating stomach pain or cramps, seek medical attention as soon as possible. It’s always better to err on the side of caution and seek medical attention if you’re unsure about the cause of your symptoms.
Reducing the Risk of ETAP
By taking steps to prevent side stitches and alleviate the pain when they occur, you can reduce the risk of ETAP and enjoy a more comfortable running experience. This is especially important for athletes who engage in high-intensity activities like running, as ETAP can be a major annoyance and disrupt your workout routine.
It’s worth noting that the scientific community is still working to understand the exact causes of ETAP, and more research is needed to determine the best ways to prevent and treat it. However, by following the prevention tips and taking steps to alleviate the pain, you can reduce the risk of ETAP and enjoy a more comfortable running experience. As research continues to uncover the underlying causes of ETAP, it’s likely that new and effective prevention strategies will emerge, helping athletes to stay healthy and perform at their best.
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