23
Apr
With the arrival of good weather, you are encouraged to return to training and sports. After an hour of running, muscle discomfort appears: these are the dreaded stiffnesses. So, we will try to give you some advice on how to avoid having a sore throat after sports.
First of all, we will explain what the shoelaces are and why they appear. Laces are small micro muscle tears that cause discomfort and tension after a workout to which the muscle has not yet become accustomed.
After exercise, the body repairs them through rest and the use of nutrients. The lips appear about 24-48 hours after training. It is clear, therefore, that strategies on how to avoid shoe laces and lyes must be preventive, and implemented before encountering the problem.
WHAT ARE SHOELACES
Post-workout muscle soreness is a normal phenomenon that happens to all of us. To find out exactly what shoelaces are, one clue to keep in mind is that they cause discomfort even when you are at rest.
HOW TO AVOID SHOCKS
Avoiding muscle soreness if you start doing sports can be a difficult effort, but I will give you some advice before doing exercises for muscle soreness:
- Progressiveactivity: You must follow a progression principle so that your body gets used to the new demands of effort.
- Warm-up: At least five minutes before starting your workout, wake up your muscles to match your body temperature. If you move your joints before your workout, you will avoid rigid exercises.
- Stretch: after a workout, you have to go back to progressive movement. Stretching improves muscle recovery and helps you feel better.
- Drink and Eat: Moisturizing and nourishing yourself after training helps replenish muscle glycogen. That's why we recommend eating foods rich in carbohydrates to avoid muscle pain.
SHOELACE EXERCISE
It's not just a slogan. To avoid the next time, we must practice more exercise so that the body gets used to it, in particular, the same exercise that caused us those shocks, but we must repeat it with less intensity. In case the intensity of the pain is important, we should avoid practicing sports and massage the area where we have the pain or use some of the tricks listed below. As important as training is rest. Recovery from training is one of the steps to improving fitness. Your rest contributes to muscle recovery.
If we ask ourselves how to avoid shoelaces, there is one term we cannot help but overlook: impatience. If you haven't played sports in a while, don't pretend to go from nothing to everything in a short time. The advice we offer is to train at progressive intervals. You'll see progress as you increase your lung capacity.
However, once you have finished training, stretch your muscles and massage the area most affected by the effort. This is another way to preventmuscle soreness and restore blood circulation.
And after practice, what do we eat? Although no food is magical and miraculousSome can reduce muscle swelling and remove muscle pain. These are fruits like lemon, fish rich in Omega 3, chocolate with a high percentage of cocoa or garlic.
Training is not synonymous with muscle punishment. If they are sore, it doesn't mean that the exercise was excellent and that you are on the right track. That's why there are ways to avoid shockfrom the start. Remember that pain is not a toll you have to pay. Here are some ways to remove it:
- Foam Roller: If you haven't had enough warming, stretching and hydration, using the foam roller after a workout will help remove soreness and reduce muscle soreness. Experts recommend the foam roll even on days when you don't train.
- Protein supplements: Proper use ofprotein supplements before and after training can prevent muscle soreness or reduce its presence. This administration should not replace nutrition, but bring benefits in the fight against post-workout pain.
- Heat in the body: heat increases circulation and in cases like hot tubs you can use it to recover between workouts. If you do it at the end and then you don't work out, the heat will increase inflammation in your muscles and you'll have to exercise with your stitches.
HOW TO FIGHT INFLAMMATION OF MUSCLES
If you have a sore muscle,inflammation is an important part of the problem you have to fight to avoid sores. To reduce it, eat foods that contain natural anti-inflammatory properties.
To combat inflammation, practice active recovery. I'm sure you don't even want to move when your arms or legs hurt, but that's exactly what you should do. A yoga class or a gentle walk are some activities that we recommend to avoid muscle pain. When doing these activities, you should never exceed 140 beats per minute.
If you notice a slight swelling, stiffness, reduced movement in the joints, increased tenderness or reduced strength in the muscles, you will suffer from muscle inflammation.
With the advice we offer you on how to avoid pain easily and simply. But it is also true that sometimes it will be impossible to start training. Don't feel guilty. Take a break that day.
We know that muscle soreness can sometimes be our worst nightmare, but if we follow these tips on how to avoid muscle soreness, we'll feel like we've done a good workout without any negative consequences.
We remind you that a healthy life, proper nutrition and exercise must guide your steps. And what tricks do you have to combat shocks?
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