Have you ever wondered why the sores or cramps occur? They appear unannounced and can become very painful. To suffer them you don’t have to be an athlete or have completed a certain number of years.
They have made us believe that they are produced by an accumulation of lactic acid in the muscles; However, it seems that this is not the reason. In this article, we tell you more.
What are laces?
The sores or cramps are known by the scientific name of “deferred myalgia.” It is a muscle pain of delayed origin and until a while ago it was believed that it was produced by the accumulation of lactic acid.
However, this theory was refuted when a group of people suffering from McArdle’s disease was investigated. They do not have the capacity to produce such acid, but they still suffered cramps or stiffness when doing physical overexertion.
There are other theories that try to explain why the appendages appear:
Microbreaks of muscle fibers
At the moment it is the most accepted in the scientific community. Explain that pain and inflammation are caused by a certain amount of microfibers that break during exercise.
Increased temperature in the muscles
In this case, it is mentioned that when we exercise, muscle groups are heated and micro-injuries occur. It is related to the previous theory regarding the consequences, but not the causes.
Muscle spasms
This hypothesis has been proposed since 1961 and proposes that the pain of the sores is caused by small electric shocks after muscle fatigue.
It occurs when physical activity is intense and this reduces blood flow, causes damage to cells and contraction in muscle fiber.
The latest research indicates that cramps are an inflammatory reaction that responds to micro-lesions, both muscle, and tendon.
They appear due to a greater intensity of exercise or effort than we are used to. This process accumulates a good amount of wastes (metabolites) that cause pain, irritation, and inflammation.
Are cramps a good sign?
Some people believe that if the next day of going to the gym or training in the park nothing hurts, it is because the exercise has not taken effect. Many wonders, moreover, if suffering from stiffness the next morning means that the physical routine has been helpful.
It depends. Fitness experts indicate that while the tension has to be lodged in the worked muscle groups, pain is not purely necessary. This means that if you cannot climb a ladder or lift your cup of coffee it is because you have exceeded the exercise. Not that you worked well!
In a “normal” routine, the microscopic lesions of the muscles are caused by exertion. By getting enough rest and eating properly they rebuild and this is how you gain muscle mass.
On the other hand, when the training has been superior to the capacities, the muscle cells break down, pour myoglobin into the bloodstream and intoxicate it.
What happens when you have not tried hard enough? There will be no sores or cramps, but you will not see changes in your body either.
Can the sores be prevented?
There is still no effective method to avoid cramping. Some doctors indicate that muscle stretching before and after exercise may decrease pain intensity.
- Shaking the muscles vigorously during the physical routine could also be useful because it promotes blood circulation. In the end, it is recommended to take a cold shower to contract the area.
- Coaches, in turn, recommend making a progressive increase in exercise. Starting smoothly and increasing the intensity will prevent the muscle from suffering or having to make greater efforts “out of the blue.” The fibers will be prepared little by little with this situation of effort.
- In turn, it is advisable to consume foods that have potassium, such as bananas.
It is believed that in this way the chances of suffering cramps due to the loss of this nutrient are reduced (perhaps, for this reason, gymnasts or bodybuilders spend their time-consuming banana, milk and eggs smoothies).
How are sores or cramps treated?
The treatment of sores or cramps may vary depending on their severity and frequency. The doctor may prescribe some muscle relaxants or anti-inflammatories. However, relief is almost always obtained by applying massages.
Smooth exercise with rest periods also gives good results in its prevention and treatment. Subjecting the muscle to moderate effort allows blood circulation to be activated to produce a “cleansing” effect on debris that is generated during fibrillar.
A grandmother’s remedy for cramps that you may have heard is drinking a glass of water with a spoonful of sugar or baking soda. However, this recipe does not work.
Why? Because it is effective in dissolving the crystals of lactic acid that supposedly caused the sores. Now that we know that they are not the cause, neither is the technique effective in eliminating them.
Of course, we must not forget to stretch the muscle just as soon as that kind of electric shock appears that does not allow us to do any other activity and usually hurts a lot. Elasticity is vital to reduce and avoid stiffness.
