Coping with a Stitch: Expert Tips from Dr. Juliet McGrattan

Why do we get that sudden, sharp pain under the ribs during a run or workout — and how can we stop it derailing our training? In this episode of the Active Health podcast, Dr. Juliet McGrattan breaks down everything you need to know about coping with a stitch while exercising, from what causes it to the most effective ways to prevent and relieve it. Whether you’re a new runner experiencing a side stitch for the first time or a seasoned athlete frustrated by recurring abdominal cramps, this episode gives you practical, evidence-based advice you can put into action immediately. Dr. McGrattan explores the latest thinking on why stitches happen, how breathing, posture, hydration, and warm-ups influence your risk, and simple on-the-spot techniques to ease the pain so you can keep going. You’ll learn:

• What a stitch really is — and the potential causes behind it
• How to prevent stitches through smart warm-ups and better breathing
• What foods and drinks might trigger exercise discomfort
• Why pacing and form matter more than you think
• Quick fixes you can use mid-run or mid-workout
• When a stitch might be a sign to slow down — and when to push through

If you want to enjoy running, walking, cycling, or any workout without being stopped in your tracks, this episode is packed with practical tips to help you exercise with confidence and comfort. Perfect for runners, gym-goers, sports enthusiasts, and anyone wanting to improve their fitness experience. Tune in to Active Health with Dr. Juliet McGrattan and learn how to stay moving — stitch-free.

Keywords: exercising with a stitch, side stitch relief, running with a stitch, exercise pain, abdominal cramp exercise, Active Health podcast, Dr. Juliet McGrattan, running tips, fitness advice, workout discomfort, exercise breathing techniques
Host: Dr. Juliet McGrattan

Active Health is part of the Women Unscripted network (formerly WiSP Sports) founded in 2012 by Chris Stafford, which has more than 1700 episodes from around the world of women’s sport and the arts. We have covered every sport and all the issues around women in sport. We have interviewed hundreds of athletes and several of them have hosted our shows over the years. Subscribe and download Women Unscripted for free access to our extensive archive library.