That sharp, stabbing pain under the ribs during exercise
It’s a familiar feeling for runners, dancers, and HIIT lovers alike.
A sudden jolt that forces you to slow down or stop completely.
This sensation is known as Side Stitch, and contrary to popular belief, it’s not simply a sign of poor fitness.
From a movement and muscle-specialist perspective,
Side Stitch is often the result of poor coordination between the diaphragm and the core muscles.
When you exercise with shallow breathing, rush into a workout after eating, or place repetitive impact on the body such as running or jumping the diaphragm is forced to work under tension.
At the same time, the abdominal and lateral trunk muscles may already be tight, pulling unevenly on the rib cage.
Over time, this imbalance creates strain, leading to that sharp, burning pain beneath the ribs.
What many people don’t realize is that Side Stitch isn’t just about breathing “wrong.”
It’s often a sign of accumulated tension in the core and side body, limiting how freely the diaphragm can move.
What actually helps:
– Practice deeper, controlled breathing during exertion to allow the diaphragm to move smoothly
– Gently stretch the side body and core before exercise to create space for the rib cage and abdomen
– If pain occurs, slow down, lean slightly forward, and apply gentle pressure or massage under the ribs to release diaphragm tension
However, if Side Stitch happens repeatedly even when you’re careful, it’s likely that surface-level stretching isn’t enough.
Targeted muscle release and proper diaphragm activation are key to restoring efficient breathing and fluid movement.
At Stretch me Clinic, we don’t just address symptoms.
We focus on releasing deep, specific muscle tension and restoring how your body moves as a whole.
When the diaphragm and core are working in harmony, breathing becomes easier, endurance improves, and movement feels effortless again.
Revitalize Your Body, Stretch Your Limits with Stretch me clinic