Stretching and drinking cherry juice or protein shakes are some effective ways to relieve soreness.
Feeling unwell usually the day after exercising or walking a longer distance than usual severe muscle pain This prevents us from walking without noticing discomfort.
This is called shoelace This is the result of strenuous work or activities that involve abnormal movements of the body.
Germán Díaz Ureña, Professor of Athletic Training at the European University School of Physical Activity and Exercise Science, explains to Saber Vivir What we can do to fight shoelaces and cope better.
What are shoelaces?
Muscle soreness (or delayed onset muscle pain) is muscle fiber microtears Due to the high workload of our submission of this organism.has disappeared myth what made them accumulation of lactic acid crystals.
When practicing sports we don’t normally do, muscle fibers can suffer micro-tears, resulting in The body’s natural inflammatory responsewhich produces the feeling pain and stiffness.
“Soreness is caused by repeated high-intensity eccentric exercise. Usually the highest peak of soreness occurs between 24 and 48 hours after exercise”Professor Diaz Urena explained.
Soreness typically occurs between 24 and 48 hours after exercise and is characterized by Generalized or localized muscle pain in areas already exercised.
While they can be very annoying, they are not serious, and disappear after a day or two.There are measures, such as those we explain below, that can help you prevent them or Relieve Discomfort Faster.
1. Drink cherry or beet juice
it seems cherry juice, beet juice, or coffee could have Reduce stiffness.
published in” British Journal of Sports Medicine suggestion cherry juice Reduce muscle pain after exercise because it anti-inflammatory properties.
Some studies have also concluded that both fermented milk, such as chocolate milk Can relieve soreness. However, more research is needed to confirm this.
2. Do PNF Stretches
Generally speaking, Stretching Doesn’t Prevent SorenessIn fact, they add more stress to the muscles involved, making the situation worse.
but they exist Different methods Stretches, as if calling Proprioceptive Neuromuscular Facilitation (PNF) It may have some positive effects on pain reduction, but more research is lacking to support these results.
Professor Germán Díaz Ureña explains how to do such exercises:
- Basically, the FNP method consists of performing isometric contraction (without exercise) The muscle is stretched for a few seconds.
- Next, muscle relaxation few seconds.
- it ends up trying gain range of motion Passively until you again feel tension and slight discomfort.
- At that time, we maintain this position for a few more seconds.
- repeat The whole process 2-3 times.
3. Soothe soreness with turmeric and ginseng
eat with turmeric or ginseng Has a positive effect on relieving soreness Anti-inflammatory and analgesic effects.
And Omega 3-rich foods like salmonsardines, or nuts may be effective for shoelaces, although it’s not well proven.
4. Polyphenols with anti-inflammatory properties
Lentils, beans or soybeans, Onions and tomatoes are food besides red fruits rich in polyphenolswhich means they have valuable antioxidant and anti-inflammatory abilities.
- It is important not only to understand what food should be eatenit also needs to be taken in an appropriate amount and correctly to enhance its effect.
5. Protein Shakes Can Reduce Stiffness
Certain protein shakes, which primarily contain branched-chain amino acids, such as Valine, Leucine and Isoleucine, They can help relieve pain.
It is not difficult to prepare beverages containing these nutrients.Valine exists in apples and pomegranates; leucine in papaya and apricots, and isoleucine Pistachios and almonds.
6. Sugar water doesn’t prevent soreness
The traditional antidote to stiffness, drinking a glass of sugar water, seems still a myth Not supported by scientific evidence.
Several studies have shown that intake of Carbohydrates had no effect on firmness.
7. Practice swimming or cycling
In addition to diet, you can also do some exercise, such as swim can be an effective method reduce laces Due to the massaging and compressive effect water exerts on the muscles.
low intensity cycling It allows the laces to recover easier and faster.
8. Take a cold shower to relieve soreness
After strenuous exercise, shower cold water Good for muscle recovery, so a good helper to avoid tying your shoes.
Cold showers are also recommended for the first 48 hours of soreness Combat Stiffness and Pain.
9. Foods rich in taurine
this Foods Rich in Taurine can also contribute Relieve shoelace pain. We find this amino acid in those foods that contain protein.
- chicken, and pork or lamb They are a great source of this nutrient. Also eggs, dairy, seaweed, krill and brewer’s yeast.
10. Muscle Restoration Massage
Massage with sports cream helps muscle recovery.Do not put too much pressure on the affected muscle, as this may cause more pain Increases the breakdown of muscle fibers.
Massage should be gentle to promote blood circulation. For even better results, you can finish the massage with a cooling muscle recovery gel.