{"id":214,"date":"2022-11-02T10:10:51","date_gmt":"2022-11-02T10:10:51","guid":{"rendered":"https:\/\/exdol.com\/archivos\/214"},"modified":"2025-11-12T19:25:56","modified_gmt":"2025-11-12T17:25:56","slug":"did-you-know-that-there-are-ways-to-get-less-stiffness-and-its-not-by-taking-sugar","status":"publish","type":"post","link":"https:\/\/exdol.com\/en\/sabias-que-hay-formas-de-tener-menos-agujetas-y-no-es-tomar-azucar\/","title":{"rendered":"Did you know that there are ways to get less stiffness and it's not by taking sugar?"},"content":{"rendered":"

Who hasn't had aches and pains?<\/strong>, The intense pain that starts to appear in the body 12 hours after doing some exercise that we are not used to.<\/p>\n

We have always been told that this pain was caused by the formation of lactic acid crystals which caused micro-cracks in the muscle cells, and that this is why the pain felt as if thousands of pins were being stuck in it. Nowadays this theory is totally obsolete as these supposed crystals have never been found, and furthermore people who have a pathology in which they cannot create lactic acid also suffer from stiffness.<\/p>\n

This painful sensation, whose technical name is muscle pain of delayed onset<\/i> (DOMS), is due to intense eccentric contractions (stretching of the muscle) performed repetitively. As for the exact mechanism of how it originates, there are several hypotheses, but all agree that a tear is produced in the muscle fibre due to the exercise being performed, causing the release of substances that trigger inflammation and therefore the sensation of pain.<\/p>\n

There are several ways that can prevent or alleviate the feeling of DOMS:<\/strong><\/p>\n

-Oral supplements:<\/p>\n

\u00a0 <\/span>\u00b7BCAA:<\/strong> are branched amino acids, (leucine, isoleucine, valine) and there are 8 studies published between 2012 -2018 that have demonstrated their efficacy in reducing DOMS if administered before exercise.<\/p>\n

\u00b7Protease:<\/strong> may attenuate soreness after exercise and may facilitate muscle healing by bringing about a more rapid restoration of contractile function.<\/p>\n

\u00b7Turmeric:<\/strong> administered orally reduces soreness after exercise and there is some evidence of improved recovery of muscle performance.<\/p>\n

\u00b7Omega 3:<\/strong> helps control the post-exercise inflammatory response<\/p>\n

\u00b7<\/span>Caffeine:<\/strong> Several scientific publications show that drinking caffeine before sport improves performance and reduces pain afterwards. Interestingly, these benefits of caffeine will be less noticeable in women.<\/p>\n

-Anti-inflammatory drugs:<\/strong>\u00a0taking NSAIDs (e.g. ibuprofen) may reduce muscle soreness induced after exercise but does not help to restore muscle function..<\/span><\/p>\n

-Foam Roller:<\/strong> are foam rollers that exert pressure on the muscles when we apply our body weight on them, emulating a massage that increases the flow of blood and oxygen and reducing the oedema produced.<\/p>\n

-Massage:<\/strong> A study on the effect of massage on DOMS found that people who received a massage for 3 days after physical exercise perceived significantly less pain than people who did not receive a massage.<\/p>\n

-Heat:<\/strong> the immediate application of heat has a DOMS-reducing effect.<\/p>\n

-Arnica:<\/strong> topically, used after eccentric exercise relieves the sensation of muscle pain. This effect is enhanced when combined with menthol.<\/p>\n

Massage creams are a good solution to relieve this type of muscle pain. The new Exdol cream Comfort Cream Forte <\/strong>is a massage cream with CBD (Cannabidiol), Vanillyl, Arnica, Menthol, Calendula, Tea Tree and Hypericum. Due to its soothing and relaxing properties, it is highly recommended for the relief of contractures and muscle fatigue, as it offers a comforting warmth and analgesic effect on the applied area.<\/p>","protected":false},"excerpt":{"rendered":"

\u00bfQui\u00e9n no ha tenido alguna vez agujetas?, ese dolor intenso que empieza a aparecer en el cuerpo 12 horas despu\u00e9s de hacer alg\u00fan ejercicio al que no estamos acostumbrados. Siempre nos han contado que este dolor se produc\u00eda cuando se formaban unos cristales de \u00e1cido l\u00e1ctico que provocaban microroturas de las c\u00e9lulas musculares, y que […]<\/p>\n","protected":false},"author":2,"featured_media":1590,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"C\u00f3mo aliviar las agujetas: consejos eficaces","_seopress_titles_desc":"Descubre c\u00f3mo prevenir y aliviar el DOMS tras el ejercicio con BCAA, c\u00farcuma, masajes y las cremas Exdol. Di adi\u00f3s al dolor muscular post-entrenamiento.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"none","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"C\u00f3mo aliviar las agujetas: consejos eficaces","_seopress_social_fb_desc":"Descubre c\u00f3mo prevenir y aliviar dolor muscular post-entrenamiento.","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"C\u00f3mo aliviar las agujetas: consejos eficaces","_seopress_social_twitter_desc":"Descubre c\u00f3mo prevenir y aliviar dolor muscular post-entrenamiento.","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[],"_seopress_pro_schemas_manual":[],"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"categories":[1],"tags":[],"class_list":["post-214","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"_links":{"self":[{"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/posts\/214","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/comments?post=214"}],"version-history":[{"count":0,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/posts\/214\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/media\/1590"}],"wp:attachment":[{"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/media?parent=214"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/categories?post=214"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/exdol.com\/en\/wp-json\/wp\/v2\/tags?post=214"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}