We have all suffered from muscle fatigue at some time or another, but it is difficult to identify and we tend to confuse it with other ailments such as asthenia or stiffness.
In this article, we explain what muscle fatigue is and give you some practical and simple advice on how to avoid it.
There are many factors involved in muscle fatigue
Muscle fatigue refers to the feeling of tiredness and weakness that we experience in our muscles, usually after intense or prolonged physical exertion.
It is a defense mechanism of the body that tells us to reduce or stop activity to avoid injury or further damage.
We commonly associate it with the intense practice of a sport. We often overlook the fact that we also overexert our muscles repeatedly at work or in an everyday activity.
Our muscles are designed to contract repeatedly in order to perform movements and meet physical demands. But if we overexert them, we deplete their energy levels (glycogen), and waste products, such as lactic acid, accumulate in them, leading to muscle fatigue.
One of the most common causes is a state of continuous stress. In response to such stress, our body releases cortisol. Cortisol, when released in excess, can easily lead to increased muscle tension and fatigue.
It is important to differentiate between acute fatigue and chronic fatigue. Acute fatigue is the result of occasional muscular overuse, such as overly demanding sporting activities. Chronic fatigue, on the other hand, is prolonged over time and can persist even after adequate rest periods. If you suffer from the latter, it is advisable to see your doctor, as it may be a symptom of more serious disorders.
There are many other causes of muscle fatigue, such as anemia, poor diet, dehydration, insomnia, or anxiety. Some of these may be symptoms of more serious health problems such as thyroid disorders, heart, liver, or kidney disease, or metabolic disorders such as diabetes.
If you suffer from chronic muscle fatigue, see your doctor.
If your muscle fatigue is due to physical overexertion, these measures will be very useful:
Respect rest periods. Rest is essential to allow your muscles to recover and repair. Make sure you include enough rest time between your training sessions.
Eat a balanced, nutritious, and adapted diet. In addition to eating a healthy diet, make sure you consume enough protein to help rebuild and repair muscles, as well as quality carbohydrates to replenish glycogen levels.
Avoid alcohol, tobacco, and caffeine as they hinder muscle recovery.
Stay hydrated. Drink enough water before, during, and after exercise or excessive sweating. It is vital to replenish lost fluids and keep your muscles in good condition.
Stretch and warm up your muscles before any strenuous physical activity. It is important to perform proper warm-up and stretching exercises. This will help your muscles prepare for the effort and reduce the risk of injury and fatigue.
Listen to your body and gradually increase the intensity of your effort. Gradually increase the intensity and duration of physical exertion. Pushing yourself too hard can easily lead to excessive muscle fatigue and increase the risk of injury.
Apply cold or heat to sore areas to reduce inflammation and pain.
If your fatigue has a more nervous component, try to relax and get a good night’s rest. Muscular and mental relaxation techniques, such as gentle stretching, deep breathing, or meditation, can help you achieve this.
If you like to train or have to do intense repetitive physical exertion, Lanier Pharma offers ALTIUSVIT and ALTIUSVIT FORTE. Two excellent options to help you reduce fatigue and recover muscle function. Altiusvit is indicated to facilitate muscle recovery. It works effectively on all types of muscle fatigue, whether due to exercise overload or mental or pathological factors.
Altiusvit Forte is formulated for fast and effective recovery to help you improve your sports performance.