Have you ever felt like your muscles have suddenly turned to jelly during a workout? That’s muscle fatigue in action. It’s a common experience for many fitness enthusiasts and athletes, but what exactly is happening when our muscles fatigue?
Let’s dive into the world of muscle fatigue, exploring its causes, symptoms, and how to manage it effectively.
What is muscle fatigue?
Dr. Adedayo Osholowu, an Interventional Sports Physician explains, “Muscle fatigue is essentially a temporary reduction in your muscles’ ability to generate force. It’s your body’s way of saying it needs a break.” Some of the causes include:
Short-term fatigue: The most common cause of muscle fatigue is exercise. Dr. Adebayo notes, “When you’re working out, your muscles are constantly contracting and relaxing.
This process requires energy, and when the demand outpaces the supply, fatigue sets in.”
Chronic fatigue: Long-lasting muscle fatigue can be a symptom of underlying health conditions such as arthritis, heart failure, or multiple sclerosis. It’s also common in aging individuals due to a condition called sarcopenia, which is age-related muscle loss.”
Muscle fatigue manifests differently depending on whether it’s acute or chronic,” says Dr. Adebayo. “Acute fatigue often feels like tiredness or lack of energy during or after a workout.
“Chronic fatigue, on the other hand, can make your muscles feel consistently weak or ‘floppy’, leading to a constant feeling of frailty.”
Treatment and management:
• See your doctor as soon as possible; and don’t self-medicate with supplements. Let your doctor decide the form of your treatment!.
• Rest and recovery: For short-term fatigue, the best treatment is often the simplest. “Rest is crucial,” emphasizes Dr. Adebayo. “Your muscles need time to recover, usually within 3-5 days after an intense workout.”
• Hydration: Proper hydration is key. Dehydration can lead to a build-up of waste products in your muscles, causing fatigue. Aim for about 9 cups of fluid daily for women and 13 for men.
• Nutrition: A balanced diet rich in proteins and complex carbohydrates can aid muscle recovery. Dr. Adebayo recommends, “Consider incorporating foods like lean meats, fish, eggs, and legumes into your diet.”
Prevention strategies
• Gradual progression: “Don’t push yourself too hard, too fast,” warns Dr. Adebayo. “Gradually increase the intensity and duration of your workouts to allow your muscles to adapt.”
• Regular exercise: Consistency is key. Dr. Adebayo advises, “Aim for at least 150 minutes of moderate-intensity aerobic exercise and two full-body strength workouts per week.”
• Proper technique: Using correct form during exercises can prevent unnecessary strain on your muscles. Consider working with a fitness professional to ensure you’re using proper technique.
When to seek medical attention
While muscle fatigue is often harmless, there are instances when you should consult a healthcare provider. Dr. Dr. Adebayo recommends seeking medical attention if:
• Muscle fatigue persists for more than two weeks
• You experience severe muscle weakness or pain
• Fatigue is accompanied by other symptoms like fever or unexplained weight loss
Conclusion
Muscle fatigue is a normal part of an active lifestyle, but understanding its causes and how to manage it can help you maintain a healthy exercise routine. Remember, listening to your body is crucial.
As Dr. Dr. Adebayo puts it, “Your muscles are talking to you. It’s important to listen and respond appropriately.”
By incorporating proper rest, nutrition, and gradual progression into your fitness regimen, you can help your muscles perform at their best and recover efficiently.
And if you’re ever in doubt about persistent muscle fatigue, don’t hesitate to consult with a healthcare professional. Your muscles will thank you for it!
