In this article we are going to deal with a very interesting topic when it comes to training, such as stiffness in training . What are they? How to treat them? How do they affect our training? Continue reading and clarify all these doubts.
When we have not trained for a long time and our body is not used to certain physical exercises, it is normal for soreness to appear, also known as delayed muscle pain “DOMS”. These can be confused with a muscle injury, however, it is an erroneous belief, since it is only a defense mechanism of the body.
What are shoelaces?
There are many theories, later we will disprove the oldest ones. The most successful is that it occurs due to micro-tears of muscle fibers , which cause inflammation and pain. However, it is not an indicator that we are doing the exercises well, or that we will increase the muscle more quickly.
There has been an erroneous belief that soreness induces muscle hypertrophy , something that is sought when performing exercises with a lot of weight. This is not exactly the case, and below I will explain how they can affect performance.
How do soreness affect training?
Severe stiffness can affect training performance by up to 50% , as it reduces strength capacity by this percentage. In this way, they alter subsequent training patterns, generating less muscle activation.
Other symptoms that affect performance are:
- The reduction in strength capacity begins after exercise and worsens within the next 72 hours.
- Passive muscle tension increases , that is, when the muscle is relaxed.
- The exercises feel more awkward , due to reduced coordination and performance of movements in a narrower range.
- Muscle sensitivity is much higher .
- Some studies indicate that stiffness causes changes in muscle fiber patterns .
- Although a carbohydrate intake compensates for the reduction in glycogen, a lower filling capacity is observed.
Is it advisable to train with laces?
With the foregoing, we can then say that the laces hinder later workouts. And in some extreme cases, the induced muscle can be damaged, causing rhabdomyolysis, a condition that is more common in beginners and can lead to kidney failure.
It is recommended not to train the same muscle groups and to let them rest until full functionality is restored.
If the stiffness is mild , training the same muscle group does not represent serious damage, but it could interfere with proper recovery. What is recommended in these cases is to use a lower degree of intensity, so that the effort is less and the boost in blood flow and the transport of nutrients accelerates the recovery of the muscle.
How should shoelaces be treated?
The only way to treat soreness is to do more physical exercise , unlike what many beginners may think, which is to stand still without physical activity.
The body asks you to remain immobile because of the pain, but it is convenient for the shoe to do a gentle physical activity . That is, just go for a run, bike, swim, or other mild physical activity.
The foregoing will help the muscle to regain its normal condition, since we will be facilitating the increase in blood flow. In this way, in one or two days the shoelace will disappear. In addition, this training allows us to put the late pain threshold at a higher point, helping to prevent future soreness.
Other tips for treating shoelaces are:
- Don’t constantly change your routine , as the body needs time to get used to it. If you don’t follow a good training plan and exercise randomly, your muscles won’t be able to adapt.
- Do not perform very strong movements , on the contrary, and as I mentioned earlier, use basic and gentle movements to reduce discomfort.
- If certain exercises are causing you a lot of discomfort, you can try renewing the techniques. Do not overstress the muscle so as not to cause an injury.
- Apply an ice pack to get relief, it will make the muscle fibers relax
- You can also drink cold milk or water with lemon and sugar , they are home remedies that help calm soreness.
- A warm bath with very light and gentle massages in the painful area is very comforting and will help reduce pain.
- You can use olive oil and lavender to relieve muscle tension and pain. You just have to use a bath and drop a tablespoon of olive oil, gently massaging the area. Then apply the lavender oil, and finish with a warm bath to stabilize the body.
How do you know that it is not an injury?
It is necessary to know how to identify the stiffness of an injury, since these allow the muscle to respond well to physical exercise. With a gentle exercise the shoelace disappears, on the other hand a muscle injury will not allow the pain to stop.
How can we prevent shoelaces?
The best thing you can do to avoid stiffness is to carry out an adequate training plan, with a gradual intensity that facilitates the adaptation of the muscle. Start with light, short duration, low intensity workouts. Let the body recover, and train again adding a little more intensity.
Other keys to prevent shoelaces , although many times it is inevitable that they appear, are the following:
- Before exercise, increase muscle temperature.
- Carry out a correct preheating.
- Take vitamins and proteins on a regular basis so that the muscle does not weaken.
- Take a cold shower after physical activity.
Stretches that help reduce soreness
Although stretching does not eliminate soreness, it can help reduce pain and inflammation , promoting your recovery. These are some recommended exercises:
Hindu Pushup
To start, get into a push-up position with both hands on the floor just at shoulder height and push up with your upper torso. The idea is that you achieve a completely right angle between the abdomen and the legs, you must hold at least 5 seconds and move the body forward, with the lower trunk next to the ground and the upper trunk always in a straight position. Do 5 repetitions.
Roll Back and Up
Get on the floor with your feet extended and hold a medicine ball in your arms, then move it as far away from you, keeping your arms tense. You must maintain body rigidity at all times, and try to end up stretched out almost completely on the floor. Return to the starting position and do 5 reps.
Port de Bras
In an upright position with your feet steady, raise your hands up. Keep your hips still and bend your body forward. Do not bend your knees at any time, and move your butt slightly backwards. With the upper torso fully stretched, you should move backwards, moving the tail forward. Again do 5 repetitions.
Most common shoelaces myths
There are many theories around the appearance of shoelaces , however, as they appear, they disappear, since they lack scientific validity. With this section we end today’s post.
Lactic acid build-up
One of the most heard arguments is due to the accumulation of lactic acid, which is denied for a very simple reason, soreness often appears, even when energy expenditure is reduced.
Muscle spasms cause soreness
This belief indicates that muscle contraction produces stiffness, since the blood supply decreases and produces ischemia. However, it is denied, since when the contraction is isometric there is also ischemia and this does not cause stiffness.
Sugar water prevents soreness
This theory is without foundation. Drinking sugar water before or after training is not related to preventing soreness.
Stretches prevent soreness
This myth is very common, since many people think that stretching prevents the appearance of soreness, which is false, since it only helps muscle recovery after training.
Increased muscle temperature
It has been commented as a theory that the increase in temperature can cause laceration, due to necrosis and rupture of the tissues. To deny it, we just have to remember that during eccentric work the muscle temperature is higher.
If you have stiffness it means that you are doing well
I would like to end with this statement that is seen very often and is taken lightly. An erroneous statement, or, rather, a misinterpretation of the shoelaces.
It is inevitable that at the beginning of a training stiffness will appear, both fans and athletes usually suffer from them at the beginning of a new season, after a period of withdrawal. Even so, a good workout, under the guidance of a trainer, should minimize stiffness as much as possible , so that you can perform and train at your maximum capacity.
