• 'Running': why do your knees hurt and how to avoid it (if you can)

  • Lose weight Did you know that training with cold can help you lose weight?

No, it is not by chance.

Nor is it a real groundless feeling.

It is a scientifically proven fact.

With the change of weather the bones hurt

and, as the weather conditions worsen, this discomfort becomes more evident in the most punished 'hinges' of our anatomy: the knees.

Why do these annoyances appear?

"They are due to various factors. In the first place, the cold causes

vasoconstriction

to

occur

to counteract the loss of heat, which causes a

lower blood supply to

reach any joint in our body", explains Antonio Ríos, specialist in Traumatology and Orthopedic Surgery.

Furthermore, with the drop in temperatures, "the

viscosity of the fluids

in our body is modified".

Key in the lubrication and cushioning of the joints during movement, "the

synovial fluid

is one of the great victims of these changes, becoming

more dense

and difficult to mobilize."

Ríos explains that, at this time of year, "

the muscles also tend to contract

, causing tendon shortening that can affect performance and cause cramps or contractures."

HEATING

So far the account of the (annoying) events.

The question is: can we do anything to prevent the cold from limiting our physical activity?

"As with car oil, the body fluids have to be at the right temperature to prove the

correct viscosity level

to fulfill their function. The key, therefore, lies in carrying out a

good warm-up previous

that, in addition, allows us to improve the elasticity of the muscular and tendinous fibers as well as those of the joints ", recommends.

'Ironman', marathoner and author of five books in which he recounts his experiences as an athlete ('From the chair to the marathon', 'Stories in sneakers',' A crutch on Everest ',' A blank mind 'and' Four hours'), this specialist gives us his advice so that our

training rhythm

is not affected either

.

1. "Dress in layers. It is advisable to wear a good technical garment that does not retain moisture and a thick and insulating exterior that we can remove when we get warm."

2. "It is advisable to wear wool or polypropylene gloves and socks to keep us safe from moisture. One of the parts of the body where more body heat is lost is the head. For this reason, it is very important to protect it with a hat and, if possible, also cover the ears ".

3. "Warm up for at least 15 minutes before starting the session. The colder it is, the slower and more progressive the start of exercise should be."

4. "Breathe through the nose."

5. "Hydrate ourselves the same as in summer or any other season. Although we sweat less, due to the dryness of the environment, more water is lost through the respiratory system."

6. "Do not expose ourselves to sudden changes in temperature. When we do physical activity, our immune system is activated and behaves like a vigilante willing to neutralize any aggression in the form of viruses or bacteria. There is a lower probability of catching a cold, but the body it is not invulnerable. It is essential to avoid drafts and, once the physical activity is over, we must change our clothes as soon as possible "

According to the criteria of The Trust Project

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