The great enemy feared by those who start or return to the world of sport is undoubtedly the stiffness. Not in vain, they are to blame for many early dropouts, but everything has its explanation.
It is normal, the first day is always taken with a lot of desire and it is common to perform a practice much more demanding than our body can afford. The result? It is always paid the next day: disabling discomfort throughout the body and the feeling of not wanting to get out of bed.
The question is, is there a solution to avoid stiffness? Let's be honest: we have good news and bad news. The bad news is that if you have not been doing sports or exercising for a long time, the onset of stiffness is pretty much guaranteed; the good news is that there are several tricks to make the level of discomfort very light and bearable.
WHAT IS THE ORIGIN OF STIFFNESS?
In order to find a solution to the appearance of stiffness, it is essential to understand what it is. Stiffness is a muscular micro-tears, which appear when we perform a high intensity physical activity or load our body with a stimulus to which it is not accustomed. In other words: if our body is not used to doing sports and the muscles are not adapted to physical activity, it is logical that these minimal tears occur. But don't worry, they are far from alarming.
In fact, the sensation and appearance of stiffness is even positive: it means that we have charged our body with a stimulus powerful enough to continue improving. But, beware, this does not justify that on the first day of training we have to go all out, as it can be counterproductive and leave us without energy for the next training session. So, what should you do to avoid stiffness?
HOW TO AVOID STIFFNESS
Although if, as we say, your body is not used to exercise, the appearance of stiffness is pretty much guaranteed, there are several ways to prevent the existence of disabling pain, both before and after training.
TIPS FOR STIFFNESS BEFORE TRAINING
HEATS ADEQUATELY
Warming up helps the body prepare for the physical activity you are about to perform. It combines moderate aerobic exercise with dynamic stretching to help the body pump blood to the muscles to reduce the appearance of stiffness.
HYDRATE PROPERLY
Try to drink enough water before, during and after training. Dehydration is the best ally to get the most annoying stiffness.
BEWARE OF VARIATION AND INTENSITY OF TRAINING
Avoid abrupt changes in your training routine and, if you are not used to high-intensity sports practice, increase the difficulty progressively.
DON'T GET TOO EXCITED ON THE FIRST DAY!
We know it's normal: the desire on the first day makes you give 200%, but this can be counterproductive. An overexertion beyond your capabilities can cause that the next day the stiffness is so great that your motivation goes from 100 to 0.
Try to go little by little, the secret is to finish the training with the feeling of wanting more!
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TIPS FOR STIFFNESS AFTER TRAINING
HYDRATION IS KEY
Try to hydrate yourself adequately at the end of the workout so that discomfort is kept to a minimum.
MASSAGES THE LARGE MUSCLE GROUPS INVOLVED
Massaging the muscles that have been heavily involved during training will help reduce the inflammation that causes stiffness.
TAKE A REFRESHING REST
A night's rest of at least 7 to 8 hours is essential to provide sufficient energy to the body and for our cells to regenerate.
ACTIVE RECOVERY
Yes, we know that the first day post-workout is annoying. But there's nothing better to improve the sore feeling than to encourage the body to move and help the muscles receive new blood.
FOOD IS ALSO ESSENTIAL
And last but not least: take care of your diet! Proper eating habits are essential to prevent the onset of muscle discomfort. Try to eat proteins, carbohydrates, fats and vitamins.
In addition, some foods, such as pineapple, have anti-inflammatory properties that are very suitable for preventing the onset of stiffness and accelerating its improvement.
Infusions, such as chamomile or thyme, are also very relevant, thanks also to their anti-inflammatory properties.
