There is a ligament that connects your diaphragm to your internal organs (liver, etc.). When your foot lands, gravity forces your internal organs downward, which pulls on the ligament connected to your diaphragm, which in turn stretches the diaphragm, causing it to spasm--the source of the pain. Almost all runners get them at some point, but some people are more prone to them than others.
I seem to be more prone than average to side stitches. I used to get them all the time as a kid during swim practice, which makes almost no sense, given the explanation above. They are also a frequent problem when I run. Here are a few things that have helped:
- Strengthening my ab muscles. This has probably been the number one biggest help. As my ab muscles have gotten stronger, I have fewer side stitches and they are easier to control.
- Running on a treadmill, rather than running outdoors. The treadmill absorbs some of the shock, lessening the strain on my diaphragm.
- Making sure I suck in my ab muscles in when I run. Wearing compression shorts or tights also helps.
- Not running outside when it is above a certain temperature. If I run outside when the temperature is over 70, I will get most definitely end up with a side stitch. When it's warm outside, I do my running indoors on a treadmill. It's just a limitation I've come to accept.
- Staying on plan with my eating. I'm more likely to get side stitches when I've been eating off plan. I suspect it is a matter of water retention and/or proper hydration.
My acupuncturist says that side stitches can be the result of eloctrolyte imbalances and recommends taking magnesium to correct this. I tried taking magnesium, but it didn't agree with me, so I haven't really tested this out.
When I get a side stitch while running, I can sometimes control or eliminate it by sucking in my stomach and carefully controlling my breathing, the way
mkroyer suggests (although I forcefully breathe out when my left foot lands, so that I am inhaling when my right foot lands). It also helps to change my pace and to stop and stretch my abs. And, if nothing else works, shoving my fingers into my side or squeezing my side, as
saef suggests, at least helps. This relieves some of the pressure on the diaphragm.
Here is a
useful article on side stitches.