When you start practicing a new kind of dance it’s normal to have stiffness. Here’s why and how to avoid them.
What is muscle soreness?
We call late-onset muscle soreness that is perceived just after exercising, 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.
The muscular pains caused by aches and pains can be so strong that the functionality of the joints themselves are affected.
The symptoms they cause can last for several days, depending on the cause and a series of other factors related to the person who suffers them.
Why do we have stiffness?
The real reason why we have stiffness is related to the contractions that tighten the muscle resulting in microfiber micro bottles and can affect to a greater extent people not accustomed to constant sporting habits or if you work in muscle groups.
The Assmussen theory (1956) attributing stiffness to the crystallization of lactic acid after exercise is commonly used. Hence the popular remedy of water with sugar and lemon. This theory has finally been discarded, sugar cannot repair micro muscle breaks.
Tips for avoiding stiffness
The trick to avoiding stiffness is to avoid sudden upward intensity changes during exercise. What’s more, a good warm-up won’t do you any good in the case of aches and pains, since you won’t avoid them or reduce their symptoms, although you can avoid other common injuries.
The general recommendation for people who are starting to dance is that they do not do some intense first training.
Starting to dance requires some knowledge and some planning.
In any case, stiffness can be combated, or attempted, with a series of specific stretches to be repeated during the first few days of training.
Avoid first-day stiffness
Some of the measures you should take to avoid unbearable shoelaces are:
- Concentrate on the technique and do not make movements that could negatively influence any muscle.
- Don’t want to do everything in 5 minutes. You don’t have to dance for several hours at a time on the first day because you won’t be able to get out of bed the next day.
- Avoid classes with a lot of people or group classes. The first few days you don’t know what your rhythm is, your endurance and your optimal recovery period are between each dance class. Analyze your body and then you will be able to choose the best group classes to attend.
- Stretch at the end of each class to improve blood circulation and avoid injury.
- Wear good equipment. Forget about fashion, colors…go practical. Your first day you have to be comfortable and poor quality shoes can promote the appearance of stiffness.
Avoid stiffness after dancing
- Avoid repeating regular eccentric efforts.
- Perform low-intensity aerobic activity. Many dancers wait for the shoelaces to pass before returning to the activity and that is a mistake.
- Keep moving your body as much as possible. Otherwise, in your next training, you will suffer from stiffness again.
- After dancing, if you notice any painful areas, get into the shower and plug in the cold water to the affected area. If the pain is incapacitating, you can resort to pharmacological solutions or a repairing massage.
As you will see, there are certain tricks to avoid aches and pains, but many times they do not have the result we would like. The best thing is not to make excessive efforts and to perform stretching and mobility exercises that prepare the muscles for the activity.