People involved in labor-intensive work throughout the day might experience the need to overcome muscle fatigue as their line of work demands resilience.
It’s not just people involved in labor who might need it, even those who happen to exercise a lot or are gym fanatics might need certain tips and tricks to deal with muscle fatigue from time to time.
Fitness is not about being better than someone else. It’s about being better than you used to be.”
Muscle fatigue is basically the inability of the muscles to perform with ease, you start to feel a heaviness spread throughout the area and this ultimately reduces the ability of the muscles to contract and perform any motion.
In most cases, muscle fatigue tends to recover itself with the appropriate amount of rest and care. However, sometimes you need to take certain actions to treat the same.
Some of the most effective tips to overcome muscle fatigue are,
One of the most effective ways to deal with muscle fatigue is to sleep well and give the body appropriate time to recover and repair itself.
Getting the right amount of sleep can increase the endurance of the muscles and make them stronger at the same time.
This can even increase the performance of the muscles and help take care of any other negative effects that it can have on your body.
Sleeping sounds easy, but when done effectively can produce great results so, do remember that the sleeping postures matter a lot.
9.Eat Amino-Rich Food
Since, controlling the fatigue in muscles involves the repair of the strained muscles, amino-rich food or protein-rich foods can help speed up the process.
Consuming protein-packed food or snacks in the morning can energize the muscles for a fresh day and can also reduce the food cravings later in the day, and at night can slowly and steadily repair the muscles overnight.
A diet rich in proteins will not only repair your muscles but also strengthen them which will automatically increase their endurance to deal with this kind of physical stress in the future.
Some of the amino-rich food sources are eggs, beans, chicken, yogurt, soy protein, etc.
8.Use Ice Pack to Overcome Muscle Fatigue
When the muscles are stretched too much and they become sore or numb, usage of an ice pack can prove to be helpful.
During the stretching of muscles, certain chemicals are released into the system, which when acted upon by ice can result in early recovery and healing of the strained muscles.
This method is commonly termed PRICE which is short for Protection, Rest, Ice, Compression, and Elevation.
These steps if followed in a similar order can help in the early recovery of the fatigued muscles.
Drinking lots of water during heavy exercises or workouts is a must to prevent dehydration or the loss of electrolytes by the body.
Water restores the natural balance of the body. It replenishes all the fluid content of the body and flushes out all the wastes from the body which can hamper the muscles’ recovery from spasms.
Not just water, but juices like that of Apple can also be helpful in this process as they contain certain compounds which are contributory to muscle enhancement and strengthening.
Milk has also been found to be instrumental in this process as it is protein-rich and also contains Calcium which is an important mineral when it comes to muscles and bones.
6.Take Hot and Cold Showers
Cold showers after a workout can help a lot in overcoming muscle fatigue as it constricts the blood vessels which in turn prevent the build-up of lactic acid.
It also reduces inflammation, which further reduces any heat production and causes pain relief thereby reducing any swelling if present.
Similar to how cold drinks reduce the temperature of the body, cold showers do the same to the body after an intense workout session which builds up heat in the body.
The way how heat is supposed to expand matter, hot showers also dilate the blood vessels, thereby increasing the blood flow and helping in the relaxation of the blood vessels.
Heat not only helps in the reduction of soreness in the muscles, however, also opens pores in the body which causes the release of any dirt particles that got trapped in the skin during exercise or workout.
The perfect combination would be an alternation between a cold and hot shower to maximize the benefits of both.
Studies have shown that the rate of recovery from muscle fatigue increases by thirty percent if one alternates between the two.
5.Massage to Overcome Muscle Fatigue
What better way to release the stress on the muscles through a massage.
Research has confirmed that gym freaks or athletes who receive regular massages after the workout tend to recover faster from any soreness in the muscles.
This happens as a result of a reduction in the stress hormone developed in the body due to heavy workouts and also an increase in the beta-endorphins which increase the body’s capacity to heal faster.
Basically, by reducing the stress hormones and increasing the endorphins in the body, massage helps heal the muscles faster and reduce fatigue too.
Analgesics in layman’s language are pain relief medicines which if taken during muscle fatigue can provide immediate and instant pain relief.
These work directly on the region where there is soreness and affect that part of the body.
Their effect is seen to be improvised when they are taken alongside massaging the sore or strained part of the body.
The most common analgesics which you can take if required are Paracetamol or Aspirin.
I know the thought of swimming sounds difficult when you have a fatigued muscle on your body and this even might be the last idea to pop into your brain.
However, don’t get mistaken because swimming has proven to be one of the most common muscle relaxants of time.
This happens because as we swim, we move directly opposite to the motion of water and this makes the muscle work even more.
This eventually releases the heaviness in the muscles and helps relax them with time. Thus, making us feel less strained.
Also, swimming in cold water might prove to be even better as cold water constricts the blood vessels and contributes to an early recovery.
2.Eat Bananas to Overcome Muscle Fatigue
Bananas are the most overrated fruits but that happens to be because it is one of the most effective solutions to a lot of problems including muscle fatigue.
This is because they are a good source of magnesium and potassium.
Magnesium is helpful as it helps the body in synthesizing proteins which in turn helps in faster recovery of the body muscles.
Potassium helps to turn glucose into glycogen inside the body which ultimately provides energy to the muscles to recover faster from fatigues and spasms.
There is no better solution than something which is natural and doesn’t involve chemicals of any kind.
Usage of essential oils on the skin can help in the dilation of the blood vessels which can release the heaviness in the muscles.
Epsom Salt, which many of you might know by the name of “Sendha Namak”, is rich in Magnesium which can increase the recovery rate of the muscles.
There are a lot of other natural remedies which you can try to deal with muscle fatigue.
All of the above-listed solutions are the most effective ones to help overcome muscle fatigue, try and check out for yourself!