Each new year that begins is always accompanied by many wishes, this time, perhaps, the most important is to leave behind the year 2020, which has been so hard for everyone, and with the hope that 2021 will be totally different. This year, more than ever, Spaniards ask for health for themselves and for others, perhaps for this reason, one of the ways to enjoy good health is to lose weight and play sports. With the latter, especially for those who are not very familiar with the exercise, there is an added handicap: the dreaded ajugetas. That annoying feeling that lasts in the body for several days and makes moving an ordeal. But do we really know what they are and why they occur? how can we combat it?
What are the holes?
As explained from www.nutritienda.com, the leading online health and beauty store in Spain, laces, or as they are scientifically known: delayed-onset muscle pain (DMAT), are micro-tears in muscle fibers that cause pain , muscle tension, loss of strength and inflammation that appears after exercising.
Why are they produced?
The causes of soreness have been studied from various theories, so we can find many possible causes in history, although currently the inflammatory and mechanical theory are the most widespread: the inflammation that occurs after constant movements of the muscle fibers that make ruptures occur and as a consequence the muscles become inflamed and pain is generated. They appear after performing an intensity of exercise to which our body is not accustomed. Normally between the following 12 and 24 hours and usually have a peak intensity at 48 hours. They can last up to 7 days in some cases.
Can they really be avoided?
The answer is yes, in the vast majority of cases. If you haven’t practiced sport for a long time, it is advisable to go little by little, increasing the intensity day by day, but don’t try to do a lot of sport once and then not move for several days. To try to prevent them, follow these three fundamental tips:
1. Carry out a moderate warm-up before exercising. And gradually increase the intensity.
2. Perform stretching after exercise for fifteen minutes without bouncing, because when the muscles have gained flexibility and increased temperature, if done abruptly one can injure.
3. Always follow a healthy, balanced diet and hydrate properly.
And if they have, are there remedies to remove them?
There really are no miraculous remedies or medications to end the pain instantly, the body will recover little by little until it completely disappears, but there are certain things that can relieve that pain:
cryotherapy
It consists of applying cold to the area where we have stiffness, this produces a vasoconstriction effect that reduces swelling and inflammation. The cold, in superficial tissues, decreases the speed of nerve conduction, reducing muscle spasms and pain. The temperature of the water must be between 10 and 15 degrees Celsius and we must completely introduce the extremity or extremities that we have used the most in carrying out the sports practice between ten and fifteen minutes.
Sport massage
A massage can reduce inflammation and pain. It is also a fabulous technique to drain fluids from tissue inflammation.
stretching and exercise
Gentle stretching and some lower-intensity exercise can reduce pain in the affected area by increasing blood flow.
Maintain proper hydration and nutrition after exercise
Adequate post-workout recovery helps replenish the nutrients that the body needs to recover the energy reserves, proteins and electrolytes necessary to maintain our muscles in good condition. So it is essential to drink water before exercise, during and after it. And at the end the best foods are: rice, pasta, bread, legumes, eggs, fish, meat, nuts, vegetables, fruits and dairy products. We have all heard that drinking water with sugar helps to get rid of soreness and there is nothing more erroneous than this theory, after exercise we should avoid eating sugar, fried foods and saturated fats.
Take a shower
In a shower, you can alternate the temperature of the water: spray the area with cold water and then with hot water to help relieve soreness.
Rest and sleep
Resting and sleeping always helps the pain go away.
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