2023-05-27 07:00:00
They are not serious, but they are annoying. The muscle aches appear after intense exercise to which we are not used, due to a series of small tears in the muscle fibers.
Germán Díaz Ureña, professor of Sports Training, explained to Know how to live what to do to avoid having shoelaces, as well as raising awareness about some myths.
1. Be careful with stretching
Although stretching, before and after playing sports, is good for avoiding major pulls and injuries, they will not necessarily prevent soreness after intense exercise. In fact, doing sudden stretching or not doing it properly “adds more tension to the muscles involved, which worsens the situation,” adds the expert to the health portal.
“Although more research is still needed to support these results,” says the expert, “there is the Proprioceptive Neuromuscular Facilitation (PNF) could have some positive effects in reducing soreness.”
This method consists of performing an isometric contraction (without movement) of the muscles for a few seconds. The muscle is relaxed for a few seconds and the range of motion is alternated passively until slight discomfort is noticed again. And the process is repeated.
2. Take glucose packets or glasses of water with sugar
It is a myth. Drinking a glass of water with sugar seems to remain a myth without scientific evidence. Carbohydrate intake also has no effect on stiffness.
3. Swimming to avoid stiffness
Swimming can reduce stiffness due to the effect that water has on the muscles. Also cycling, which helps to recover from stiffness.
4. Cold showers
During the first hours of soreness, cold showers help against stiffness and pain. Also, the cold water causes vasoconstriction, which increases the venous tone, which is the pressure exerted by the blood on the walls of the veins. In this way, the blood flows more easily to the heart.
5. Massages and cold effect creams
Los massages should be gentle to stimulate circulation. And to achieve better results, you can complete your massage by applying a cold-effect muscle recovery gel.
6. Smoothies to avoid stiffness
Los branched chain amino acids They help against muscle aches, so valine, leucine and isoleucine shakes can help. The consumption of protein and essential amino acids supplies the nitrogen needs of the organism and favors the maintenance of body structures.
According to the study Branched Chain Amino Acids: Health Implications: “In recent years, nutrition and food technology are undergoing a profound transformation due to the development of the concept of functional foods and nutraceuticals.”
The use of branched-chain amino acids in athletes “generates less pain and muscle damage; in terms of liver diseases, hepatocarcinomas and cancer, they offer an alternative for the recovery of muscle mass and the nutritional status of the patient, and from the point of view of the neuropathies, improvement in its consumption is suggested”, he maintains.
7. Beet or cherry juice
The study Efficacy of a tart cherry juice blend in preventing symptoms of muscle damage, maintains that cherry juice reduces muscle soreness after exercise thanks to its anti-inflammatory properties: “The efficacy of Cherry juice to lessen some of the symptoms of exercise-induced muscle damage. Notably, the average strength loss over the four days following eccentric exercise was 22% with placebo, but only 4% with cherry juice.”
8. Turmeric: good for soreness
Meals with turmeric or ginseng have a positive effect in relieving soreness due to their anti-inflammatory and analgesic effects, but they are not the only ones.
9. Vitamins for shoelaces
A good one source of vitamin D prevents the loss of bone and muscle mass and decreases the risk of falls and injuries, which is found mainly in dairy products, shellfish, mushrooms and eggs. Foods with Omega 3 fatty acids that have a protective effect on reduce the risk of injury“such as oily fish and nuts,” they maintain from Quirón Salud.
10. Legumes for soreness
Lentils, beans or soybeans, as well as red fruits, onions and tomatoes are foods rich in polyphenolswhich means that they have a valuable antioxidant and anti-inflammatory capacity.
References
Gutierrez, Carina; Lares, Mary; Sandoval, Jorge; Hernandez, Maria S. Branched-chain amino acids: implications for health. Postgraduate Digital Magazine, vol. 9, no. 2, 2020 Central University of Venezuela, Venezuela DOI: https://doi.org/10.37910/RDP.2020.9.2.e224
DAJ Connolly, Mac hugh, Padilla-Zakour. Efficacy of a tart cherry juice blend in preventing symptoms of muscle damage. University of Vermont, Burlington, VT 05405, USA
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