Preventions for shoelaces

WHAT YOU NEED TO KNOW ...

• The shoelaces They usually appear 24-72 hours after exercising and can last up to 5-7 days.
• The most recommended treatment is not to overload the muscle or perform unusual exercises in an exaggerated way.
• Yoga is recommended as a complementary discipline since it intervenes in a positive way on the stiffness.

Symptoms

In most cases, the stiffness generates pain that manifests itself in the form of "punctures". These "punctures" usually appear 24-72 hours after exercising and can increase and lengthen up to 5 or 7 days. In addition, accompanying the pain, muscle inflammation sometimes appears.

The best treatment: prevention

The most recommended treatment for shoelaces It consists of not overloading the muscles or doing intense exercises in an exaggerated way if we are not used to it. Therefore, as the popular saying goes: prevention is better than cure. In any case, the symptoms of soreness, more than a serious problem, constitute a nuisance and therefore one should not stop doing physical activity but simply allow the body a rest and recovery time.

METHODS TO AVOID NEEDLES

As we will see below, prevention is basic to avoid the appearance of stiffness: stretching, progression, warming up ... will allow us to avoid its appearance:

• Stretches: There is some controversy in the relationship between stretching and the appearance of shoelaces. There are authors who have not found any positive relationship. However, getting the muscle to be in better condition always helps prevent possible injuries and muscle changes.
• Progression: it means increasing the intensity little by little. One way to quantify intensity is the 10% rule. Try increasing the time and load to 10%. In this way, the body adapts slowly but surely to the new conditions. Thus, the possibility of having soreness during the hours after exercise decreases.
  • Example: start cardiovascular exercise (cycling, swimming, walking, running…) for 20 minutes, 3 days / week. Each week, it is about increasing the minutes by applying the 10% rule and moving forward.
  • Example: if the chosen exercise is working with weights, it is advisable to increase the number of repetitions and lift less weight, starting 10-15 repetitions and gradually increasing the weight.
• It helps reduce pain and discomfort associated with exercise, but the same does not happen when cooling is valued. It is advisable to heat for about 10 'before.

If, even and having been cautious and prevented, you continue to suffer discomfort, anti-inflammatory therapies, ice or massages are different therapeutic options to consider.

The Yoga

Currently, a stream based on a study by C.A. Boyle (Sprinfield, Massachusetts, 2004) recommends the as a complementary discipline since it intervenes in a positive way in the appearance of soreness. Symptoms of myalgia are less in yoga practitioners. The basis is that in this ancient technique, stretching and muscle work are as important as the mental part that is also involved in this discipline.