Point Sports Therapy Clinic
digital
INJURY DATA
SIDE STITCH
A side stitch - also known as exercise-related transient abdominal pain (ETAP), side cramp or ache - is when you get pain on the side of your abdomen, and it is usually caused by prolonged athletic activities.
Average recovery time -
10 to 15 minutes
Likelihood of reoccurrence -
High
Digital illustration of a side stitch generated by EVE.
A side stitch is when excess stress or pressure is put on the diaphragm leading to a cramping and/or sharp, stabbing pain. It is usually felt on one side, around the lower ribs (most commonly the right side) and occurs during prolonged activity. It is also more common in younger athletes and individuals with bad posture ( a rounded back).
The cause of side stitches / exercise-related transient abdominal pain (ETAP) is unknown, it is said that the reduced movement of blood to the diaphragm during activity can lead to ETAP. However, some people argue that irritation to the lining of the abdomen and pelvic cavity due to friction in the torso while exercising (e.g. running or horse riding) can cause ETAP. This theory also states that when the abdominal lining is irritated it can lead to localised pain in different areas, for example the tip of the shoulder - this is commonly seen in athletes.
ETAP is intensified by eating a large meal before exercising or drinking sports drinks high in sugar.
Signs & SYMPTOMs
Stabbing pain on one or both sides of your body around your rib cage
Pulling feeling under or near the rib cage
Cramping
Pain at the tip of the shoulder
Seek emergency medical attention immediately if your symptoms last longer than several hours or if you are experiencing a sharp, stabbing pain with a fever or swelling on the side of your abdomen. - EVE
Additional illustrations.
Above shows an expected VAS (pain) score for this injury as calculated by EVE.
sports
This injury is commonly seen in sports such as...
- Running
- Ballet
- Athletics
- Rugby
- Basketball
- Athletics
- Lacrosse
- Dance
- Football
- Long distance running
- Triathlon
- Badminton
- Netball
- Water polo
- Handball
- Cycling
- Skating (speed, ice, roller and board)
- Swimming
- American football
- Hockey (field and ice)
- Horse riding
- Cheerleading
- Running
- Softball
- Tennis
treatment & prevention
Follow these steps to treat this injury....
Extra information
Only use heat after 48 hours as to not cause additional inflammation/swelling.
Reach the starting point of your recovery by purchasing the complete injury rehabilitation package at the Self-Help Shop!
Follow these steps to prevent this injury....
DOs
Slowly build up your running tolerance
Ensure a gradual return to sport following an injury
Warm up throughly before commencing any exercise
Cool down completely after engaging in vigorous activities
Use proper technique while engaging in sports - consider having someone observe you to remind you
Remember to breathe while exercising (sometimes we can hold our breath during physical activity, this causes increased stress on the diaphragm)
Wear a lightweight wide belt
Practice belly breathing
Add strength training to your workout, specifically targeting your core
Visit EVE's Top Tips to prevent injury page!
(link below)
DON'Ts
Avoid high-fat and high-fibre foods 1 - 2 hours before exercising
Decrease the length of your workout and up the intensity instead
Avoid sugary beverages or all beverages 1- 2 hours before exercising
Avoid playing sports if you are already fatigued
Avoid increasing your activity levels too rapidly
Visit EVE's Top Tips to prevent injury page!
(link below)
The information provided is not intended to be a substitute for medical advice, diagnosis or treatment.