Late-onset muscle pain (TATD). It is not a disease, but something as common as the Shoelaces. They are practically unavoidable when starting a sporting activity for the first time or after a period of withdrawal such as vacations. The pain is caused by the micro-tears of muscle fibers that are usually accompanied by inflammation of the muscle.
The shoelaces usually appear between 24 and 48 hours later of doing the exercise and reduce muscle strength between 10 and 12 percent during their presence so, although they are unavoidable. Although the peak of pain comes between day one and three, can last up to seven days. Although it depends on the type of sport practiced, the usual thing is that they appear mainly in the muscles responsible for propulsion such as the quadriceps or the calves.
The shoelaces are also a defense mechanism of the body that warns of overexertion about what is usually done and is intended to remove the desire to do that sport again. Contrary to popular belief that shoelaces they are a sign that the training was done wellA good planning should be focused on minimizing the effect of the shoelaces and achieving a gradual adaptation of the body to sports activity since the shoelaces do not allow to perform at maximum capacity.
The only way to treat soreness is with more exercise so that the muscle gets used to physical activity. However, it should be a recovery sport, meaning something gentle like walking or biking on the flat. With this, it is achieved that the fatigued muscle has a good blood supply and recovers its capacities. They can also be treated by massage the painful area and applying hot packs. Stretches are recommended as long as they are gentle and do not stress the muscle.
Keys
- Regularity: Adapted and regular sports practice is the only thing that prevents stiffness. Although they are unavoidable, they can be minimized with good planning.
- Moderation: In the exercise adapted to the physical condition of each person.
- Active rest: To relieve pain by keeping the muscle in shape.
- Food: A good diet and hydration in general and during exercise.
Myths
- Lactic acid: The general belief that shoelaces are the product of lactic acid crystallization has been discarded.
- Water with sugar: It is a remedy for soreness without any scientific basis.
- Do more sport: It over-fatigue the muscles and can lead to injury.
- Stretches: Pre or post stretches have not been shown to relieve stiffness. On the contrary, overstretching can backfire and aggravate the situation.