5636977473 9cdc50e152 z Health adventurer: Late muscle pain or stiffness

Like every Thursday we bring you a new chapter Adventurer health. This section features the signature of people active mind, exercise specialists to health. Today we’ll talk a rather familiar theme, especially if you practice trekking.

Muscle pain

Who among you has not experienced pain in different parts of the body to get out of bed and take the first steps, after having done the day before one up the mountain.

Muscle pain that comes after 24 to 48 hours of physical exertion, also called shoelaces by feeling like you nailed needles into the muscle, is an experience we have had most of us ever.

This signal, so annoying in some cases, usually appears after having done an intense exercise or physical activity that we were not used.

Also keep in mind that if this exercise contains many moments of excessive stress or muscle activity eccentric (contraction generated in the muscle while being stretched) are more likely to appear because it is easier than peaks generated maximum strength and damage structures. Therefore, it is important to know that swimming or bicycletwo activities are less likely to suffer “shoelaces” when compared to running or go downhill.

These muscle pain have a number of characteristic symptoms among which we find: muscle stiffness, swelling and pain on palpation or contraction of the muscles.

Much has been spoken and written about what was behind that pain, and what today is known for sure is that it is totally related to micro tears of muscle fibers (specifically calls bands Z and sarcomeres), accompanied by local inflammation, which in turn leads to muscle dysfunction and movement with localized pain or discomfort. Whereby we know that it is caused by muscle damage caused by a determined effort.

There is a myth that shoelaces are good because it is thought to be a sign that the muscle has a job, but the reality is different because it is a sign that muscle areas that have not endured physical load.


In the event that have occurred we have two things we can do with proven results:

  1. Improve symptoms of inflammation or pain. Using any therapy aimed that (anti-inflammatories, cryotherapy, etc.), notice how low the pain sensation but we will affect the recovery of functionality.
  2. Improve recovery of functionality. Exercise with soft or technical charges to recover muscle function positively influence the improvement.


Most importantly, be aware that this can prevent muscle damage preparing our body gradually make physical effort. For this, we suggest two options:

  1. Through training (art. Physical preparation) without abrupt changes in the amount, intensity and types of exercise
  2. With a planned physical activity, which includes a bit of everything routinely or a few times a week. For example:
      • Cycling to work and weekend make an exit walk.
      • Go jogging a couple of days a week using all types of terrain, ups and downs.
  • Do specific exercises two days a week and during the weekend to make a mountain out.
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3 Answers

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  2. Judith dice:

    Patear una ciudad todo el día también produce agujetas. Yo tengo mi sistema, aunque no note el dolor, un chorro de agua bien caliente por la mañana y otra vez de pateo. Desde luego buenas nunca he pensado que fueran ;)

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