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There is no consensus on the causes of side ache and the opinions among the medics are divided.
Running is more likely to cause side ache than walking as it puts more pressure on the diaphragm. If you are experiencing side aches then you may also be trying to figure out how to get rid of side aches.
Yes you need to drink water to keep yourself hydrated but don’t drink so much that you get bloated.
Side ache is also a result of reduced blood flow to diaphragm and reduced oxygen in your body.
If none of these tips work and side ache continues even after resting for a long time then you must make sure to consult a doctor.
If you feel the side ache (also called side stitch) while running, don’t worry there is nothing really wrong with you or it is not just you who feels it.


In medical terminology, it is referred as ETAP – exercise related transient abdominal pain. It is widely believed that the pain is caused by the unusual pressure on the diaphragm by the leg and lungs.
If you experience side ache only while running or while exercising and it does not occur while resting it means it is harmless and does not require medical intervention. While running the leg exerts pressure from below and quick breathing causes rapid inflation and deflation of lungs which puts pressure from above on the diaphragm.
Younger people who are new to exercising and working out are more likely to experience side aches than the ones who have been working out regularly for a long time.
Many people think that if you are sweating out too much while running you also need to drink a lot of water. When you breathe in more than you breathe out, side ache happens because of diaphragm spasm.


The dual pressure on the diaphragm from above and below results in reduced blood supply and oxygen; which further causes cramps and pain. In the same way people who are not used to running experience side aches more than the people who regularly run. You should at least give a gap of two hours after your meal before you run – that too after taking a light meal.
If you have had a heavy meal, you will have to wait longer than two hours before you start running. If it is difficult for you to go two hours without eating, then eat something very light, like a banana, thirty minutes before running.



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