A sudden, sharp pain in the side of the abdomen, often called a “side stitch,” is common for runners. This discomfort can be alarming when it localizes to the lower left side. While frequently temporary and benign, it can sometimes signal a need to adjust running habits or, rarely, a more significant underlying condition. Understanding the most frequent origins of this lower left side pain allows runners to address the issue effectively and continue running comfortably.
Understanding the Side Stitch
The most frequent cause of abdominal pain during exercise is Exercise-Related Transient Abdominal Pain (ETAP), commonly known as a side stitch. This sharp, cramping sensation usually develops just below the ribs but can occur anywhere in the abdomen, including the lower left quadrant. One theory suggests this pain results from irritation of the parietal peritoneum, the membrane lining the abdominal cavity.
The repetitive jarring motion of running, especially with a full stomach, may stress the ligaments connecting the diaphragm to internal organs. Irregular, shallow breathing also contributes by limiting the diaphragm’s full range of motion. When a stitch occurs, slowing your pace or stopping provides immediate relief, as the pain usually subsides within minutes. Applying gentle pressure to the painful area while taking deep, controlled breaths can help alleviate the discomfort.
Digestive System Contributors
Pain in the lower left side often originates in the gastrointestinal tract, as this area houses the descending and sigmoid colon. The physical jostling from running speeds up intestinal movement and exacerbates digestive distress. This effect, known as “runner’s stomach,” occurs because the body diverts blood flow away from the digestive system toward working muscles, temporarily disrupting normal gut function.
Consuming certain foods too close to a run significantly increases the likelihood of cramping and pain. Meals high in fiber, fat, or protein require more time to digest, and the resulting delayed gastric emptying leads to discomfort. Avoiding large quantities of food or highly concentrated sugary beverages for at least two to three hours before a run is a key preventative strategy. Trapped gas in the colon is also easily amplified by the repetitive impact of running, causing sharp, localized pain.
Mechanical and Posture Issues
The mechanics of running form and body posture can place undue stress on the lower torso, separate from internal organ or digestive causes. A weak core is a common issue, as the abdominal muscles provide inadequate support for the trunk during continuous impact. When the core muscles are not engaged, the load transfers to other structures, potentially straining muscles and connective tissues in the lower back and sides.
Poor running posture, such as slouching or a forward lean, contributes to asymmetrical stress on the abdomen. This misalignment forces stabilizing muscles to work harder on one side, leading to fatigue and localized muscular pain. Improving core strength through exercises like planks and rotational movements provides better support and helps stabilize the pelvis during the running gait. Focusing on running tall, with a slight forward tilt from the ankles, encourages a more balanced posture.
Warning Signs That Require a Doctor Visit
While most running-related pain is temporary, certain symptoms warrant a medical evaluation to rule out serious conditions. Seek prompt medical attention if the lower left side pain is sudden, severe, and sharp, or if it persists long after you stop running. Pain unrelated to exercise, such as waking up with the discomfort, is also concerning.
Accompanying symptoms that signal a need for a doctor’s visit include:
- Fever.
- Persistent nausea or vomiting.
- Significant changes in bowel habits (e.g., bloody stools or chronic diarrhea).
- Unexplained weight loss or signs of shock (e.g., lightheadedness or rapid breathing).
Severe lower left pain could indicate diverticulitis, kidney stones, or a hernia. For women, it may relate to ovarian issues.