We've all felt like this more than once. Either after walking more than 4 hours up the mountain on Sunday or the first days of ski season (especially if you're a novice @ like me.) These punctures in each and every muscle in the body that over-exercising the previous day and in every movement complain about the treatment they gave. Today we talk about shoes.
In medical terms spoken of myalgia delayed or late-onset muscle soreness (DMAT) and is due to the practice of intense exercise and who are not used. Being the stronger the more intense exercise is performed (for example, if you lift weights of 30 kilos each arm) and less familiar type of exercise (if in the example you have not lifted weights in months / years or never.) Of course it may seem obvious exercise must involve intense muscular work and is more pronounced when it involves muscle extension (running downhill, lowering weights) also called eccentric exercise (ref. 1).
As to what causes muscle soreness is no consensus: the variety of mechanisms have been proposed since the lactic acid production (ref. 2), involuntary muscle spasms (ref. 3 ), Muscle tissue damage (ref. 4) in the connective (ref. 5), increased muscle temperature (ref. 6 ), inflammation and muscle fiber microrrotura (ref. 7 ) and finally the effect of free radicals (ref. 8). One reason why there is such a multiplicity of hypotheses is the lack of consensus in experimental models, both in the selection of body (not the same thing directly measure muscle responses in the animals that rely on the subjective views of pain of human subjects) and induction protocols of "soreness" and even the differences due to sex of subjects (Although there are no studies on the subject are assumed differences in the level of muscle damage contraction between sexes by different amounts of muscle tissue in each other).
What seems there is a relationship between free radical production by cells that mediate the immune response (ref. 9) and inflammation (ref. 10 ) with the future adaptation of muscle the exercise that caused the damage. In fact anti-inflammatory treatment or with antioxidants (vitamin C ) not only prevented the onset of muscle soreness but inhibited or slowed the recovery of the muscle.
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| It hurts here, and here and here |
guess at this point the question all you have in mind is what to do to avoid or to escape once they "won"?. In response to the first part of the question I'm afraid there is no perfect solution but simply common sense understood as the practice of exercise gradually in intensity and it never hurts to do some stretching before and after exercise, but not stretch has been shown to have significant effects in reducing the appearance of stiffness (at least according to results of a meta in young adults and in laboratory conditions). And then, after only hope. Can be used NSAIDs such as ibuprofen to reduce pain but do not expect miraculous effects in sport is the massage routine and ultimately discuss the benefits of hyperbaric chamber . What does not work is another of those home remedies that have so often heard: water with sugar or baking soda is a myth based on lactic acid theory as the basis of stiffness, which is ruled on today as a cause of same, which presumes that to prevent cell metabolism fermentative follow the path that leads to the production of lactic acid crystals (which are the "prick" the muscle) is has to replace the sugar necessary for the muscle to follow the usual route of glucose uptake in consiciones aerobic (with oxygen). Is the problem of urban legends ... usually are not real.
For those who have not been fully aware of the motivation for this post now I'm suffering from a tremendous stiffness caused by my lack of common sense. Snow is not for me. At least on skis and two years after the last attempt. Lessons learned? We'll see ...
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