When the exercise is resumed, after a period of rest, the beginning of the activity brings with it an odious consequence: the stiffness.
Late-onset muscle pain (DMAT) is popularly known as stiffness. This is because, the pain is perceived as if it were “needles” or punctures.
It is an intense pain of the skeletal muscle that appears as a consequence of physical activity of a certain intensity to which we are not accustomed.
Usually, last from 3 to 7 days.
Stiffness affects both the person who just started a workout, and the person who took a break or vacation time. Therefore, the ideal is to maintain a regular exercise routine.
What causes the stiffness?
- Dehydration When participating in intense physical activity, we sweat, and with perspiration fluid is lost. Dehydration can be even greater if you exercise in a warm environment and do not worry about hydrating well during the process.
- Inflammation. The skeletal muscle when subjected to a high intensity effort, there is a breakdown of the muscle fibers, which results in an inflammation that produces pain.
How to prevent stiffness?
- Start the exercise routine in moderation. Warm up the muscles before exercising and stretch after the day.
- Hydrate properly before exercise, during and after.
- Before starting an exercise routine, feed your body with foods rich in magnesium. This mineral generates ATP (adenosine triphosphate). The
- Include in your diet anti-inflammatory foods and avoid those that favor inflammation.
Foods rich in magnesium
Take advantage of green leafy vegetables such as spinach and Swiss chard. Also the leaves of turnips and those of beet or beet.
- Brussels sprouts.
- Romaine lettuce.
- Nuts (especially nuts).
- Cocoa beans or powder (unsweetened).
- Clove, cinnamon, ginger and turmeric.
- Rosemary, thyme, mint, marjoram, oregano and sage.
- Cucumbers, , apples, strawberries, cherries and blueberries.
Measures to combine with the exercise
- Take coconut water. Not only prevents dehydration, but has great anti-inflammatory and antioxidant properties. It is a better than commercial sports drinks.
- Eat two bananas before exercise , as it protects against during exercise and night leg cramps.
- Dissolve a teaspoon of baking soda in half a glass of water. Baking soda is an alkaline substance that compensates for the acidity generated by muscles during intense anaerobic exercises (such as running or swimming).
- Drink the juice of the pickled gherkins. This recommendation is more supported by popular knowledge than by scientific research, but there are many who realize the benefits of this brine against soreness.
- Eliminate from your daily diet the consumption of inflammatory foods such as sugar and
- Apply heat and cold treatments to . Immerse the affected area in warm water, and then apply a cold shower. This will activate circulation and relieve muscle pain.
- Listen to your body. Although the ideal when starting the exercise routine is to be constant, if the pain is very intense, the frequency decreases. If you need to rest a couple of days, do it.
Prepare fruit and vegetable juices
To optimize the absorption of magnesium and the anti-inflammatory properties of food, an excellent option is to drink juices.
These allow you to consume many more ingredients than you could consume whole. You can prepare them for drinking water or dare to make them with coconut water.
Try these combinations:
- 1 cup of pineapple, ½ cucumber, 1 stalk of celery, ½ cup of chayota and 1 small branch of parsley.
- 2 lemons, 1 kiwi, 1 teaspoon of grated ginger and some mint leaves.
- 1 cucumber, ½ cup of chopped chard, ½ cup of romaine lettuce, some mint leaves, a teaspoon of turmeric and 2 oranges.
- 1 cup of ripe papaya, a quarter cup of pineapple and a medium banana.
- 1 peeled apple, 1 peeled carrot, 1 stalk of celery, 1 pear, 1 teaspoon of ginger, 1 teaspoon of turmeric and 1 lemon.
- 1 cup of blueberries, 1 medium apple, 6 almonds, 1 teaspoon of ginger and 1 lemon.
- ½ stalk of celery, ¼ cup of apple cubes, 1 teaspoon of grated ginger, ½ cup of ripe papaya, ¼ cup of peeled pear, 1 cup of chopped spinach, 1 teaspoon of turmeric, 6 almonds soaked in hot water and peeled .