• Sharp or stabbing pain, usually in your side
• Pain most often along the lower ribs
• Pain that is in one specific spot, not all over the belly
• A cramping or aching feeling when the pain is less intense
• Shoulder tip pain on the same side as the stitch

• A sharp, stabbing feeling under your ribs when it's really bad
• A dull cramp or pulling sensation when it’s milder
• A specific pain you can point to, usually on the right side

• Activities with repeated body movement, like running or horse riding
• Exercising with a full stomach from eating or drinking too close to activity
• Drinking sugary or flavorful drinks before or during exercise
• Poor posture, especially a rounded upper back

• Did you eat or drink a large amount less than 2 hours before exercising?
• Does the pain get worse when you keep bouncing or twisting?
• Is the pain in one spot along your lower ribs or side of your belly?

Educational only — not a medical diagnosis.

1. 1Slow down or take a break from the activity
2. 2Bend forward at the waist
3. 3Press firmly on the painful area with your hand
4. 4Practice deep, controlled breathing

• Pain that does not go away shortly after you stop exercising
• Pain that is not in one spot and spreads across the belly
• Pain that stops you from being able to participate in sports regularly

• To lower chance of getting a side stitch:
• Wait 2 to 3 hours after a big meal before exercising
• Avoid excessive amounts of sugary drinks right before and during activity
• Staying hydrated throughout the day is key, but don’t drink too much right before exercise
• Strengthen your core muscles to help support your belly
• Work on improving your posture while running and sitting