Posted on September 15, 2022 by Courtney Williams

Raise your hand if you’ve ever had a stitch whilst walking quicker than your usual pace! Some studies say that a stitch comes from a build-up of lactic acid. Others that a stitch is caused by eating and drinking too quickly before exercise. More recently, studies suggest a stitch is caused by irritation of the abdominal lining (the “Parietal Peritoneum”) and starts due to the trunk muscles becoming tired, then the back muscles over-engage to compensate, pressing on nerves felt in your abdomen, side or shoulders. The wise thing to do would be to prepare for the latter. Soo… I have some conditioning tips that will prepare the correct muscles to avoid a stitch.


Look at ways to strengthen your core – specifically your abdominals and back. For example:

  • Captains Chair
  • Hip Twists
  • Russian Twists
  • Plank (and plank variations)
  • Mountain Climbers
  • Ankle Reaches
  • Crunches
  • Standing Ab Cycles

If you want help putting these into a work out – you’re in luck! Just click here.

If you do find yourself in the throws of a stitch, actually stretching your abdominal muscles may help. Try reaching one hand overhead and laterally flex into the side where you feel the stitch.


Breathe! Take slow deep breaths in and exhale slowly. Don’t hold your breath during exercise.


Stay hydrated while exercising. And try to avoid sugary sports drinks and caffeine before a sporting event.

Don’t Forgo Your Warm Up

How many times do we say “don’t forget to warm up”! A thorough warmup not only preps your muscles, boosts your range of motion, and increases your body temperature. It also regulates your breathing patterns (see above!).

So whilst we can’t give you a definitive cure or a single preventative measure, hopefully this blog gives you a couple of things to try!

Until then, have a good’n 😊