Almost 40 days have passed since the last time you went jogging or cycling outdoors. And on May 2 it was time to return to the wheel. In some cases by the sidewalks because the beaches are closed or because some parks are closed. And with the excitement of becoming an athlete again, it was time to break free and exercise. But it did not measure well and the shoelaces, “tiretes” or “cruixits” in Catalan arrived. Pain and discomfort after so long. How can I get rid of those stitches quickly?
The answer is not easy. But no sugar water as tradition said when it was thought to be a lactic acid related issue. The consumption of bicarbonate with the aim of preventing or treating stiffness is of no use, as scientists demonstrated in the late 1980s. And more exercise is not a good option in itself, because that can lead to even greater injuries. “Stiffness heals with more stiffness” is a misleading phrase because it is true that activating circulation will improve the recovery process, but at the same time inadequate intensity will strike in the form of injury. “There is more risk of injury (alteration of the fibrillar recruitment), therefore: the explosive force should not be worked on (muscle-building work, sprints, speed, power …) during its appearance,” physiotherapist David Barranco writes on his blog. .
Numerous studies have tried to investigate why this pain appears and there is still no clear solution. According to most current theories, these problems are caused by micro-breaks when eccentric exercises (strength training, jumps) are performed in muscle movements of which the body did not have recent routines. Therefore, going for a run or cycling with medium or high intensity after a while without doing it is a stressful situation that will lead to this problem. The first symptoms usually appear 12 or 24 hours after exercise, but it is after 48 hours that they feel stronger. Muscle tension, increased sensitivity in the area, decreased strength and swelling of associated muscles appear.RELATED
How to make the laces disappear as quickly as possible?
“Rest. Take a day off from exercise. The next day, take a warm bath or soak the affected area in a bucket of hot water,” says Mitch Kaplan in the book Guide to Athlete Injuries (published in 2005). . “We must remember that the laces are temporary, they will go away on their own after resting,” says physiotherapist Ismael Romero.
However, ice or cold water massages can help improve recovery. Another option mostly accepted by physiotherapy professionals is gentle exercises. “If the symptoms appear, the most interesting thing is to perform the same exercise but at a lower intensity the next day, which has an analgesic effect on the discomfort and inflammation”, recommends Iván Chulvi in a study for the University of Valencia. Good hydration and a diet with potassium, magnesium, calcium and vitamin B12 will help, as is often the case with any sport.
Other experts recommend hot cloths in the affected area or saunas to help relax the muscle while improving blood circulation. The last option is pharmacological treatment based on anti-inflammatories (ibuprofen) or aspirin, since it has given good results in some cases, according to a report from the Valencian Community Association of Physical Activity and Sports Technicians and Professionals.
Is there a way not to repeat the mistake of having shoelaces when I train again?
“When exercise resumes again, start gently,” advises Kaplan. The important thing is progression. If you are going to run it should start smoothly and can be alternated with a fast walk.
Can I get rid of stiffness when I train again?
The cautious have the opportunity to avoid these provisional pains. “The best cure for stiffness is prevention. Adopt a moderate intensity when you start a new form of exercise. If you know that you are overloaded, take an anti-inflammatory recommended by the doctor,” says Kaplan.
Will I get stiffness if I stretch before and after?
And attention to stretching because they are not an infallible remedy to avoid stiffness. Doctors Andreas Klee and Klaus Wiemann warn in their book ‘Mobility and flexibility: A practical method of stretching’ (published in 2005) that the laces themselves will prevent proper stretching. In general, according to these experts, muscle stiffness is not avoided with stretching but is avoided with non-eccentric exercises (swimming, for example). However, they insist that stretching properly is the only way to preserve and improve mobility, while it has been shown to reduce pain intensity. Another view is taken by T. Brock’s research, which ensures that correct heating and avoiding eccentric phases are a good method to avoid these stiffnesses.
On the other hand, you cannot start stretching right after doing high intensity sports. “It is not convenient to start the stretches at the end of the effort, since there is a high accumulation of blood in the active areas due to the phenomenon of redistribution of flow,” advises a report by the Valencian Community Physical Activity and Sports Technicians and Association on the Dangers of an aerobic session (running). “At the end of the activity, passive-static stretches will be exclusively carried out, since we have to suspend muscular activity and promote recovery,” they clarify. If the exercise is anaerobic “it is necessary that the stretches be carried out sequentially after the activity so that, at the end of the effort, where the muscles are highly contracted and shortened, a passive stretch is carried out with extreme care and slowness”. It will be after a few minutes when you can stretch with greater intensity without danger of causing those stiffness.