News : How To Avoid Laces – The Runner's Bag


News :

How To Avoid Laces - The Runner's Bag


stiffness remedies

Do not kid yourself, you know that you have come this far because from time to time you experience the pains of the dreaded laces. Don't worry, it's a normal thing that happens to any runner, experienced or not. Therefore, today we tell you how to avoid stiffness, why they originate and what they really are.

What are muscle sores

We call late-onset muscle pain that is perceived just right after training, especially in three cases: when you are untrained, when you change the type of training or when you train the first few times after a period of inactivity. They are also known, in a more technical way, under the name of deferred myalgia.

Well, the muscular pain caused by stiffness can become so strong that the functionality of the joints themselves is affected. In fact, the term "shoelaces" was coined by the similarity of this muscular pain with that produced by needles.

The stiffness is not a matter of minutes but the symptoms that originate can extend for several days, depending on the cause and other series of factors related to the person who suffers from them.

Why do we have laces?

The true cause for which we have stiffness is related to the contractions that tighten the muscle leading to micro-fiber micro-cracks and that can affect to a greater extent people unaccustomed to some constant sports habits or if you work on muscle groups.

Assmussen's (1956) theory is commonly extended by attributing stiffness to lactic acid crystallization after exercise. Hence the popular remedy for water with sugar and lemon. Well, this theory has finally been discarded and little can be done by sugar due to micro muscle breaks….

Is this your case? Well then we explain how to avoid laces in different types of activity and in the two parts where laces are most commonly generated.

Tips to avoid stiffness

The trick to not suffer from laces is to avoid abrupt upward intensity changes during exercise. What's more, doing a good warm-up will not serve you in the case of stiffness since you will neither avoid them nor reduce their symptoms, although you can avoid other common injuries in runners.

The general recommendation for people starting out in running is not to do some intense first workouts.

Starting to run requires some knowledge and some planning and you cannot start at the end. (This goes for beginner runners who get too motivated.)

In any case, the laces can be combated, or attempted to be done, by performing a series of specific stretches that must be repeated during the first days of training. For example, we can recommend performing light muscle stretching or even a bath.

Avoid stiffness first day gym

Some of the measures you should take when undergoing your first day at the gym to avoid unbearable stiffness are:

  • Focus on technique and do not make movements that can negatively influence any muscle. Remember to run with your head up, back straight, elbows flexed at a 90-degree angle, etc.
  • You don't want to do it all in 5 minutes. Time obsession kills beginners to constant sports activity. You don't need to stay 3 hours in the gym on the first day of the gym because the next day you won't be able to get out of bed.
  • Avoid classes with more people or collective classes. The first few days you don't know what your pace, stamina and optimal recovery period are between each training session. Analyze your body and then you can better choose which group classes to attend.
  • Stretch at the end of your training session to improve blood circulation and avoid injury.
  • Use a good equipment. Forget about fashion, about colors… go for the practical. Your first day you have to be comfortable and poor quality shoes can enhance the appearance of laces.

Avoid stiffness after running

  • Avoid repeating efforts regular eccentrics.
  • Perform some aerobic activity low intensity. Many athletes wait for the laces to pass to return to activity and that is a mistake. You have to keep moving the body, as much as possible. Otherwise, in your next workout you will suffer from stiffness again.
  • No rest. The same as we said in the previous case. Move, go, nothing, whatever you want and can!
  • After training, if you notice any painful areas, go to the shower and plug in the cold water to the affected area. If the pain is incapacitating, you can resort to pharmacological solutions (ibuprofen) or a repairing massage.

As you will see, there are certain tricks to avoid shoelaces but many times they do not have the result that we would like. The best thing is not to make unexpected efforts and to carry out stretching and mobility exercises that prepare the muscles for the activity.


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