Category Archives: Health and physical activity

The physical activity can be focused on the care and maintenance of the health of the individual. On the other hand, the practice of physical activities also can provoke the deterioration of the organism that materializes in the shape of sports injuries.

Stiffnesses (III): How prevent them

The best thing for avoiding stiffnesses would be the begining of the exercise in a careful and progressive way, specially during the first weeks, when the body passes through the passivity to a moment when we usually do physical efforts.

We would have to do softer and more dinamic exercises , preventing you those movementes from doing more tension work  for the muscles (if the press ups are well done, you will probably have stiffnesses) or having to deaden heavy weights ( i.e. jump falls,weight slopes).

Exercises won´t be very difficult, specially if they would have big muscle tensions.

During the training,the warm-up would be very important to prepare the body to face up the next training. This will be done in a progressive way to prevent you from passing through passivity to big efforts.

The strech outs  (specially if we haven’t done them before) can produce some stiffnesses very painful and totally unknown !, if we don´t pay attention to the muscle loose. We shouldn´t have to strech out the muscle with strenght, neither the bounces.

If you pass the first weeks with success,this won´t mean that stiffnesses won´t happen. In fact,if we want to add some exercises with more tension work as we were talking during the last chapter ( i.e. velocity, withhelds,stops, jum falls…), it is probably that stiffnesses appear.

It is very important to know the level of exigence and articulate the new movements and  to value some possibilities, little by little, to the exercise that we want to do.

For example, a vertical jump shows two times, with a different muscle exigence: jump and fall.If the first day we do the jump with usual conditions, it will cause us stiffnesses, but if we jump to the floor to a bench, for example,we get rid of the fall weight, and we would be surprised because the jump won´t produce us so many stiffnesses.

So, we can use stiffnesses to check if our training is being progressive an healthy because stiffnesses would be the less serious injury that we can suffer.

If stiffnesses are very often, is is probably that we are training above our possibilities or lifting up weights very quickly with the risk of damage.

Next day, to close this chapter, we will talk about the ways of recovering from stiffnesses…

The rise of loads (II): Basic considerations for any rise 1

The daily rise of loads does not require as much physical training conditions, unless we work with very heavy elements, but to know clearly certain concepts, to carry out it of a healthful way.

In that sense, the ergonomics and the departments of labour risks have been dedicated to disclose advice not to injure to us with this movement.

Taking certain precautions at the time of realising the movements the injury risk can be avoided, or be at least fallen.

Very instinctively, when we are going to move an important weight, we concentrated ourselves enough, and we took more precautions, than when we crouched ourselves to take a paper of the ground and, nevertheless, also we can here be made damage, because we underestimated normally it, we do and it anyway, without taking care of the movement.

For that reason, the first aspect to consider is the concentration, to know that we do at any moment. The gesture to incline and to straighten themselves, although is without moving weight,  can damage our back, reason why it is not necessary to clear importance to it.

Whenever we are going to take something that is in the ground or a level inferior, we must try to bend  us to incline  forwards. This is first thing that we must remimd.

If we inclined, the legs remain almost prim and the flexion of the trunk is realised inclining to us from the lumbar vertebrae that are the zone with more weak mobility and to yield at the time of “bending the back”.

It will continue…

The stiffnesses (II): what produced them.

We have been said that stiffnesses appeare when we do an exhaustive effort and we gather lactic acid in our muscles.This acid would crystallize and go in our muscle.

We have been also said that if strechting out, jogging smoothly and drinking lemonade  with sugar, we can get ready for them, but the truth is that we cannot prevent them from appearing.It is said that we could remove lactic acid in the muscle,but, in fact, the lactic acid is not the real cause of stiffnesses.

Stiffnesses appeare when we do new movements because we don´t coordinate them properly and we apply more strenght than we need, what means an agression for the muscle fibres.

If we had a long period of time without training,we would also lose our coordination and, later, we need to recover this coordination , so it is probably that stiffnesses return again.

When we repeat one movement a couple of days more, we improve the way of doing it, so the muscles would work with the proper muscle tension and we won´t notice any stiffnesses again.

If stiffnesses finally happen, you shouldn´t give up training, although it is very painful, so the body fit the effort and they would dissapeare if we spread training.

Movements that involve the muscle with tension and difficulty would be what stop the weight body in a controlled way or a weight, etc.

These movements are called eccentric and their first characteristic would be that muscles are enlarged during the tension.Deadening a fall after a jump or controlling the slope of a weight, these would be examples of eccentric movements.

Exercises would turn into a strength movement ( who has never wanted to touch his feet with strechted  kness, feeling that the muscles of the back thigh are as hard as nails and we make an effort to get them, what a pain ! ).What we are doing, in most of the cases, is trying to set the enlargement of a muscle that is not relaxed yet.

Quick and violent movements gather a lot of tension and they are  difficult to coordinate ( even more because you have to stop them ), what turn them into risk elements in order to feel stiffnesses.

Next time, we will explain about how prevent stiffnesses from happening…