You’re midway through a scenic run on the beach, when all of a sudden a sharp pain in your side jolts you out of your rhythm. The infamous side stitch can range from a dull cramp to a stabbing sensation in the lower abdomen. The extremely common exercise enemy, technically called “exercise-related transient abdominal pain” doesn’t have an exact cause for medical professionals to pinpoint.

A study published in 2000 revealed that 69 percent of runners had experienced a stitch at least once in the last year, while swimmers and bike riders have also reported experiencing the dreaded sensation, though not as frequently.

Experts theorize the stitches could be the result of the diaphragm cramping up, which is the organ that expands and contracts just below the lungs. When you run, the diaphragm may overexert itself and cause excessive pressure that can cut off the flow of blood and oxygen, giving you a pinched feeling. Another theory is that the movement of running itself could be causing your organs to jump all around, causing strain on your ligaments struggling to keep the organs held in place. Or, the culprit could be irritation along the parietal peritoneum, which is a two-layer membrane that lines the abdominal wall and helps support the organs.

Whatever the exact cause is, athletes have discovered tricks to decreasing the likelihood of getting a side stitch through the process of trial-and-error. Avoid fatty, heavy foods high in fiber, and instead focusing on eating easily digestible meals puts less distress on the body. Space meals and exercise apart, and skip fruit juice as it’s absorbed slower than other liquids like water or sports drinks. Strengthen your core, stand tall, and don’t skip warm ups — jumping jacks may be vital to opening up the rib cage and reducing the risk of a stitch before a long run.