The shoelaces, our travel companions

Now that summer is over it is time for redemption. Whether we start from scratch, or if we have stopped only on vacation, these dates mean the return to routine for many.
And ... of course, with the return to exercise, our dear "friends" the stiffness reappears.
Undoubtedly, this topic is one of the most controversial in physical education, since infinity of details that are not entirely accurate circulate through popular knowledge. In addition, the World Health Organization classifies them as the most frequent significant injury in the sports world, giving greater importance to this phenomenon than it is usually given. They cause localized pain, decreased mobility and agility, and constant discomfort. In this article we will see what they are, how important they are and what ways exist to face them.
Like all scientific knowledge, the sciences of physical activity are in continuous advance, and as such, theories are being improved and refined. In this sense, we see how stiffness was once considered an accumulation of lactic acid in our muscles. Said acid is a residual compound that is produced with the practice of exercise and that must be eliminated. As "when cooling down" it crystallizes between the muscle fibers, it was believed that it was the cause of the pain derived from the stiffness.
Today, it is known that this theory is false and that the soreness is mainly due to the micro-rupture of muscle fibers. This theory explains why they usually appear during the first days of training and not when we are already adapted to it, since at the beginning of an effort our muscles still do not have the capacity to withstand the stress derived from exercise.
Once we know what they are, we can focus on how to combat them. The first and most important thing: THE WATER WITH SUGAR DOES NOT DO ANYTHING. As they are micro tears of the muscle tissue, we cannot repair it if more, we can only try to accelerate its regeneration and mitigate pain. Let's see how:

• When the pain is mild and bearable, we can choose to let it run and not give it much importance, or we can use one of the following techniques:
  • Localized heat: Accelerates muscle regeneration.
  • Gentle massage (rubbing): A massage with intensity makes things worse.
  • Gentle exercise: Walking, jogging and above all, stretching gently.
• If we have moderate pain:
  • Use of anti-inflammatory ointment.
  • Hot baths: As with localized heat, this process accelerates cellular metabolism and thus recovery. If we add some relaxing essential oil to the bath, the better.
• With severe pain:
  • Painkillers: More like the mild ones. These are more than enough for the topic that concerns us today.
  • Cold: If it hurts a lot and you have taken an analgesic, you can use cold (shower, ice, ...) to mitigate the pain until it takes effect. In any case, the exposure time should be short, since what helps us to regenerate the tissue is heat.
  • Minerals: If the stiffness is very strong, it is usually accompanied by cramps. These can be fought with a good supply of minerals such as Sodium, Potassium and especially Magnesium.

Well, without a doubt we already have theoretical knowledge on how to deal with shoelaces, now we just have to start training and get them. Although, of course, if you don't want to suffer them, we recommend that you start your training period with progressive intensity from less to more, that you stretch a lot before and after exercise and that you have, as always, a goodlimentation.
Source: Salesportclub