Have you noticed that after you have warmed up your muscles prior to working out, they feel strong, resilient and powerful, however, once you get in to your workout they begin to feel tired and sluggish? Well, this can be defined as muscle fatigue. It’s a symptom that decreases your muscles ability to perform over longer periods of time and can be associated with strenuous activity or exercise. When you start to experience this muscle fatigue, the force behind your muscles movements will begin to decrease, causing you to feel weaker. Once this starts to happen, only rest and recovery will help the fatigue go away.
Causes of Muscle Fatigue
Exercise and other physical activity are a common cause of muscle fatigue, however, there are other possible causes of this symptom include…
- Lack of exercise
- Latic acid build up
- Sleep Deprivation
Muscle fatigue can occur any where on the body, any where you have muscle. You might first start to notice that your muscles feel weaker than normal, perhaps you can’t lift a weight you have done in the past, or you get a slight shake in the muscle. These are just a few of the signs that would indicate muscle fatigue. Other symptoms associated with muscle fatigue include…
- localised pain in the muscle
- muscle twitching
- a weaker grip
- muscle cramps
Most of the time, this muscle soreness will be down to over doing it in the gym. However, if you begin having difficulty performing daily tasks or if your symptoms start to get worse, seek immediate medical attention as soon as you can as this could be an indication of a more serious health issue.
Treating Muscle Fatigue
The treatment really depends on the underlying cause of your muscle fatigue. In many cases, your muscle fatigue will start to improve with lots of rest and recovery. However, staying hydrated (at least 2 litres of water a day) and maintaining a healthy diet can also improve your recovery time and protect you against muscle fatigue and weakness.
One great way to help treat muscle fatigue is to stretch really well before and after strenuous activity. Warming up will help to loosen your muscle fibres and protect against injury and warming down afterwards will help to stretch out your muscles and work out some of the built up lactic acid created during your workout. Here are our top tips to help you get rid of muscle fatigue…
- Stay hydrated
- Warm up before exercise
- Warm down after exercise
- Use a foam roller
- Eat a healthy diet
- Take rest days
- Hit your daily dose of protein
We hope you found this article interesting and informative. Do let us know if there is anything in particular you would like to know more about.
The Fitness Focus Team.
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