Many people have decided to return to the gym after the summer holidays. Some are even going for the first time. For this reason, one of the most popular topics of conversation among friends at this time is shoelaces. Usually, tricks are exchanged to make these things more bearable. But which of these pain remedies do they really work?
It should be noted that this muscle pain after exercise It is surrounded by many myths. Without going into details, its own origins were highly controversial and for many years associated with a false idea. It is therefore not surprising that there is also talk of pain relief remedies that actually have no effect. scientific evidence.
In this article, we will look at some tricks that are backed by scientific research. Some of them must be done before training and others after. But, be that as it may, they all seem to have some effectiveness. If we suffer from annoying pain when returning to the gym, it is worth trying some of them.
The True Origin of Shoelaces
Traditionally, it was believed that the pain was caused by the formation of lactic acid crystals qThey pierced the muscle like little needles, hence the name.
Lactic acid is a substance produced in muscle cells when carbohydrates are broken down for energy in low oxygen conditions. It makes sense that it would be produced in large quantities during exercise. So it was thought that it might be related to the laces. However, today we know that this is not the case and that its production is actually beneficial.
Although there are some doubts about origin of lacesThe most common idea is that micro tears that occur in the muscles as a result of effort cause inflammatory reactionAs always happens with this type of reaction, pain receptors are stimulated, causing an irritating sensation that peaks between 24 and 48 hours after exercise.
The best pain relief remedies
There are many well-known pain relief remedies, but not all of them have the same scientific evidence. Let’s take a look some of the most supported.
Drink coffee before your workout
There are now many studies that point to the benefits of consuming caffeine before exercise. The best results have been obtained when consuming two cups of coffee an hour before trainingbecause athletes who did this experienced a 48% reduction in ulcer pain. Does this mean that the dose should always be two cups of coffee? Not necessarily. Caffeine tolerance varies greatly among individuals. However, if we want to try effective pain relief, it is a good idea to try increasing the caffeine dose gradually to find the perfect amount that helps us cope with the pain without being too stimulating.
Now you have a reason to get a massage
There are also numerous studies that show that Do a massage immediately after training Helps reduce pain. In fact, it has been observed that more blood vessels are formed and muscles recover faster. Moreover, the effect is not only short-term. It seems that massage can also be a remedy for pain. in the long term.
Don’t skip recovery workouts
Often when we go to the gym and are assigned a workout, it takes several recovery exercises and stretching that if we have bad weather, we skip.
However, this is a bad idea for many reasons. On the one hand, it helps prevent injuries. But on the other hand, it also good pain relieverIn fact, a study was conducted in 2012 that found that women who had 20 minutes of light cycling exercise After strength training, they experienced less pain.
Sleep: It’s also a remedy for pain
Sleep is beneficial on many levels. We know that very well. However, it is worth keeping in mind that it also speeds up muscle recovery, thereby helping to reduce soreness. You know, before and after your workout, try to get some sleep minimum 7 hours.
Hydrate
And dehydration, and electrolyte imbalance They can contribute to increased muscle soreness after exercise. The electrolyte part is important. Some studies show that athletes who add electrolytes to their water suffer from less pain than those who drink water only.
Cherry as a pain reliever?
One of the most amazing pain relievers is drinking concentrated tart cherry juice. This may seem like a myth, but there are several studies that show that it is high in anthocyaninssubstances with great power anti-inflammatory agenthelps reduce muscle pain.
It is important to note that most of these studies show the benefits of this juice when consumed before and during exercise. In contrast, there are no proven benefits of drinking this drink as a recovery aid. It might be a good idea to drink tart cherry juice. days before training and then restore with water with electrolytes. In any case, we must not forget that fruit juices, no matter how natural they are, contain a large amount of free sugars, so you should not abuse them either. Before a particularly hard workout, it is useful to avoid pain. But not as a rule.
Source: Hiper Textual
