7 Signs of Muscle Fatigue and How to Recover
Feeling tired after a workout? Learn the signs of muscle fatigue and discover how to recover with some helpful tips.
Picture this: You're , but you decide to add more reps for today's bicep curls. You finish the sweat session, shower, and head home. Hours later, a dull ache in your upper arms surfaces. You don't think much of it until you are too sore to repeat the exercise the next day. What you are experiencing is muscle fatigue.
What Is Muscle Fatigue?
Muscle fatigue is a decrease in performance resulting from repeated or intense muscle use. It occurs when the body systems supporting muscle contraction (vascular, nervous, and energy systems) cannot keep up with the supply and demand.
When you suffer from fatigued muscles, your ability to endure strenuous or prolonged activities becomes limited. The strength or force you usually have in your muscles decreases, making them feel weaker.
What Causes Muscle Fatigue?
Whenever you exercise, your muscles contract, creating the force needed for movement. During the process, a series of chemical reactions causes muscle fibers to lengthen, shorten, or tighten. Muscle fatigue can occur when there are excessive muscle contractions during high-intensity activities.
While exercise is the primary trigger for muscle aches, several underlying conditions could also be contributing factors. Some of these conditions include age, pregnancy, sleep deprivation, and diseases. If your fatigued muscles aren’t exercise-induced, consult a doctor to receive the proper treatment.
Signs of Muscle Fatigue
Fatigue can arise from any part of the body. A tell-tale sign is muscle weakness. Below are the other symptoms to watch out for:
- Soreness - a typical symptom that often arises after . Muscle ache occurs because muscles experience microscopic damage and inflammation.
- Localized pain - fatigue in a specific body area. It may be from the overuse or strain of particular muscle groups during physical exertion.
- Shortness of breath - fatigued muscles require more oxygen to continue functioning, increasing the demand on your respiratory system. The result is shortness of breath, especially during a grueling workout.
- Muscle twitching - an involuntary, spontaneous movement of tiny muscle fibers. It can occur due to fatigue or the overstimulation of muscle cells or nerve impulses.
- Trembling - occurs when your muscles are tired and struggling to contract. It’s a reflexive response when your body tries to stabilize the muscles.
- Muscle cramps - sudden, painful contractions of a muscle or muscle groups. They are a common symptom of muscle fatigue, typically caused by dehydration, electrolyte imbalances, or overexertion.
- Weak grip - a temporary decrease in muscle strength, resulting in a weak grip. This makes it difficult to grasp or hold objects firmly.
How to Recover From Muscle Fatigue
Exercised-induced fatigue can subside with the correct recovery practices. If your last gym session left you with muscle fatigue, here are a few tips to help you recuperate.
Tip #1: Get enough rest and sleep.
Rest is crucial for muscle recovery. Ensure you get enough sleep, as this is when your body repairs and rebuilds muscle tissues. Aim for 7-9 hours of quality sleep per night to promote recovery.
Tip #2: Keep yourself hydrated.
Dehydration can hinder your muscles’ self-restoration ability. Help your muscles recover by drinking lots of liquids, especially when working out. recommends drinking 16 to 20 fluid ounces 4 hours before exercising. They also suggest taking 16 to 20 ounces of liquids for every pound lost post-workout.
Tip #3: Do active recovery exercises.
While resting from your regular exercise routine, engage in light, and walking. Active recovery boosts blood flow to your muscles to reduce muscle soreness.
Tip #4: Try a massage and foam rolling.
Getting a professional massage or using a foam roller helps relieve muscle tension and improve circulation. These techniques can break up muscle knots and promote faster recovery.
Tip #5: Wear compression garments.
Wearing compression garments applies balanced surface pressure to specific body parts. In turn, it speeds up blood oxygenation in specific muscle groups for faster recovery. Other benefits include injury prevention, chaffing reduction, and muscle fatigue prevention,
Tip #6: Have a post-workout shower regimen.
Did you know that alternating blasts of hot and are beneficial? conducted by the National Institute for Fitness and Sport shows the perks of contrast showering on recovery.
According to the study, cold water calms itchy skin, improves circulation, and decreases muscle soreness after a workout. Meanwhile, a hot blast relieves respiratory symptoms, rids you of body tension, and soothes sore muscles.
So, the next time you clean off the day’s sweat, try the contrast approach. But don’t forget to pack a workout kit filled with essentials. A bar of antibacterial soap prevents , and mentholated shampoo leaves your scalp feeling fresh.
CLEAR Sport Menthol Anti-Dandruff Shampoo for Men helps rid your scalp of dirt, grease, and flakes. Unlike other anti-dandruff shampoos, it contains Taurine and Triple Anti-Dandruff Tech that stop recurring flakes in their tracks.
Complete your skincare routine and with the double cleansing method. Control sebum with Master Deep Cleanser Oil Control Max. Finish with a and step out of the locker room clean and confident.
Be on the lookout for signs of muscle fatigue so your fitness goals stay uninterrupted. But if you do feel the burn, use the tips above for a speedy recovery.