Surely if you have ever suffered the annoying sensation that soreness generates, you have heard someone tell you that it is or why you have not warmed up enough before that physical exertion that you are probably not used to, or that to combat soreness caused by sport, you should do more sport. We find out if it is good to continue exercising if we have shoelaces.
If you are interested in knowing what is true in these statements, keep reading because in today’s article we explain everything about shoelaces: you will discover what exactly they are and why they appear, you will clear your doubts, you will stop believing in myths and you will learn how to avoid them so that training stops suppose for you a discomfort that prevents you from moving during the following 48 hours.
Do you know what shoelaces are exactly?
This term is often used to refer to the pain, weakness and stiffness that appears after putting into practice some eccentric exercise routine or negative work, such as when climbing stairs, jogging or running downhill, lowering weights or lowering when doing squats and push-ups.
They appear between 12 and 24 hours after exercise, have their peak intensity between next 24 and 72 hours and they should be gone between 3 and 5 days after exercising.
The true cause of its appearance and how to avoid them
Although it is often said that they occur due to the accumulation of lactic acid that ends up crystallizing, the truth is that the shoelaces appear so much due to micro-tears that occur in the muscle fibers or by local increase of the temperature in the muscles. This theory mentions that during exercise the muscle heats up and in some areas those micro-injuries that we mentioned in the first place occur.
So if you want to avoid them, the best thing you can do is, as we have said, warm up before exercise and increase the intensity of it gradually. Remember the importance of staying hydrated before, during and after exercise, and take care of both your diet and your hours of sleep.
If, after finishing training, you also spend a few minutes stretching and regain joint mobility, you will also be able to avoid the appearance not only of stiffness but also of possible injuries.
In this case, although it is often said that the best remedy is to drink sugar water, you should not give it too much importance, simply follow the aforementioned tips and you will see how you forget your shoelaces for a while.
It is also recommended to do exercise progressively, from less to more and not the other way around because if we do not get tired more and we will not perform the same.
In this way the body gets used to this effort and thus every day we can improve and increase our effort. This happens in all disciplines. One day we will go out for a run and each day we can do a little more until we reach 1, 3 or 4 more kilometers. This progression depends on each person and the time they dedicate to sport.
In the same way that we warm up and stretch before exercise, to avoid injuries we must also do it after exercise. Perhaps in less intensity but it is important because we have made a lot of effort and we cannot stop short.
With about 7 minutes to the final stretching of the muscle groups that you have used in the exercises, it is enough to recover unless you have made a lot of effort and then the final warm-up should also be somewhat more extensive.
Is it true that we must do more sport so that they disappear?
Indeed, one of the worst things we can do is rest and inactivity, since the joints need movement and by continuing to move (even if it hurts a little) you will prevent the muscles from becoming stiff, which could increase pain, so once you have identified that pain as mild aches and not as an injury, you should continue exercising but with a slightly lower intensity, so that your body adapts little by little to the activity and recovers.
If you put into practice this advice that has been circulating for so many years thanks to popular culture, when you perform a new exercise then you will achieve increase blood flow to the area and consequently you will motivate the necessary contribution of nutrients and oxygen, in addition to helping muscle recovery.
Of course, if the stiffness is too intense, stop the activity: do not stop moving (that is, try to walk whenever you can) but do not continue exercising until the pain is disappearing.
Source: okdiario.com by okdiario.com.
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