Knowing how to combat stiffness is quite important since it is one of the most frequent combat soreness injuries. Specifically, shoelaces are muscle micro-tears that occur when the muscles are subjected to excessive work or are not prepared.
This is not a serious injury, but it will keep us away from our favorite sport for several days, as the tissue is damaged. It is important to adhere to this because otherwise, the injury may aggravate, and larger bundles of muscle fibers may break.
Prevent soreness, as far as possible
The first advice to combat stiffness is … not to have to combat them. As we have said, shoelaces are micro-tears that occur in muscle tissue due to overexertion.
Therefore, it is important that we gradually increase the load and sport intensity. It is useless one day to exceed our capacities if we have weak muscles for several days.
It is always good to know your own body well and adjust its intensity and duration accordingly. Of course, if we start with a sport, we must prepare to overcome them because the most logical thing is that the body still makes us “suffer” before getting used to it in the first days.
Tips to combat soreness
Next, we will list a series of actions that can help alleviate soreness once it has occurred.
Very gentle exercise
Although it does not seem entirely logical, if we have stiffness, one of the things that have been shown to have the best effects is to give the muscles gentle stimuli, as stated in a study published by Sports Medicine. If we have sore legs, it is useful to go for a walk; if they appear in the arms, it is good to do aerobic exercise.
The reason is that, by increasing blood flow to the area, we are going to help the muscle heal. On the other hand, we also help the new fibers have the correct orientation. We want the new fibers to appear as soon as possible, and we want them to come out ready to work.
Third, very gentle exercise is also good for pain relief because it promotes muscle relaxation. As we will see in the next tip, the damaged muscles will be tense. Giving it a gentle contraction cycle and relaxation will return to its natural state without that basic contraction that adds pain to the micro-tear.
Massages for combat soreness
The massage soft is a good way to relax the muscles, resulting in a tense situation after microrrotura occurs. A couple of massages a day in the affected area will be of great help, whether you do it yourself or someone else.
The intensity does not have to be high, but we have to apply enough force to reach the muscle. If given to us by a professional, the better, but it is important to start very gently and gradually increase the intensity.
Get enough rest
Although it is advisable to do a little gentle exercise, we must rest the rest of the time. It is important to give the body time to recover and allow the new fibers to be fully formed and prepared.
As we have said, if you do not rest or if you try to do moderately intense exercise without being fully recovered, we risk making the injury much worse. Imagine a piece of paper: breaking it in 2 will take some effort, but if it already has a small tear, it is much easier.
Take care of the diet
With food, we can also promote a speedy recovery. On the one hand, foods rich in polyphenols help reduce inflammation and have an antioxidant effect. Foods with significant amounts of these substances include lentils, beans, soybeans, onions, or tomatoes.
On the other hand, foods with taurine will help relieve the pain caused by stiffness. This group includes chicken or pork, eggs, and dairy.
According to a study published by the European Journal of Applied Physiology. We also have foods like turmeric, which have been shown to have both effects.
It is also worth confirming something you probably imagine: sugar water does not help. There are no studies that show that the classic remedy that has been said for a lifetime is effective. It may taste perfect, but it has no healing properties.
Anti-inflammatory drugs to combat soreness?
Finally, we must clarify that it is advisable to take anti-inflammatory drugs if the pain and functional limitations are very great. Suppose the fibers that have been damaged show us severe pain and prevent us from doing our daily activities.
If it is simple discomfort, it will always be preferable not to take medication, but this medication can be an alternative if we see that it is necessary. Bear in mind. However, that prevention is always the most recommended measure.