Whether you’re a top athlete, a buff bodybuilder, or just trying to stay in shape, muscle fatigue can be a real drag.
Maybe you went a little too hard in your workout, or you could just be feeling the effects of neglecting your fitness.
Either way, it’s crucial to not only know the cause of your muscle fatigue but also how to bounce back from it with a chuckle.
In this article, we’ll be exploring six easy tips to help you shake off that muscle tiredness in no time.
What Is Muscle Fatigue?
Why did the muscles call in sick? They were feeling exhausted from a hard workout and needed some R&R! I
Just kidding. But seriously, why do your muscles feel like they are on fire? Why does it feel like lifting your gym bag is a workout on its own?
Muscle fatigue is like a hangover for your muscles. It happens when you work out too hard and push your muscles too far.
Your muscles might be saying “ouch” and feeling tight, weak, and lacking in strength.
Don’t push them too far, or you might end up with more than just muscle fatigue, like aches, dizziness, nausea, and headaches.
Give your muscles a break and let them recover so they can hit the gym and lift heavy weights again!
So How Do I Get Rid Of My Muscle Fatigue?
Six easy ways can help your muscle fatigue disappear.
#1 Get Your Beauty Sleep…
If you’re feeling like a beat-up old car, it’s time to take a pit stop and get some rest.
A good night’s sleep is like a secret weapon for recovery from muscle fatigue.
It’s when your body does its magic, repairing and restoring those tired muscles and reducing any inflammation.
Sleep is a crucial part of our lives, and not getting enough of it can leave you feeling like a tired old mule.
Make sure you’re getting 7 to 9 hours of sleep each night, and create a sleep environment that’s as dark, quiet, and cool as a ninja’s hideout.
It’s also important to get into the daily habit of creating a good sleep routine since this will give your body consistency.
So, climb into bed, close your eyes, and let your muscles get the rest they deserve.
In the morning, you’ll wake up feeling like a brand new person, ready to hit the gym with a whole lot of motivation!
Trust us, there’s no better way to beat muscle fatigue than with a good night’s sleep. Sweet dreams!
#2 Feast on Foods Packed with Nutrients!
As a gym rat, it’s important to make sure your food helps your muscles heal after a hard workout.
Eating meals that are full of vitamins and minerals will help your body get the nutrients it needs to fix tired muscles and reduce inflammation.
Some tasty natural treats that pack a nutritious punch include:
- Greek yogurt: bursting with protein, perfect for muscle rebuilding
- Berries: brimming with antioxidants to beat inflammation
- Omega-3 fatty acids: found in fish like salmon and tuna, fighting inflammation and fostering tissue healing
All the big-shot kickboxers, boxers, and martial artists are chowing down on whole-grain goodies like beans and brown rice to help their bodies recover from daily training. And guess what? You can do it too!
And let’s not forget about protein bars and shakes, also top-notch sources of nutrient-rich grub.
If you eat well after your workout, you’ll feel better quickly and get the most out of your sweat session.
#3 Take a Cold Shower
If you’re in search of a speedy and straightforward way to combat muscle fatigue, a chilly shower could be just the ticket.
Fresh water can help narrow blood vessels and reduce inflammation, which makes muscles less painful and tired.
Plus, the shock of the cold water will give you a jolt of energy and focus.
To maximize the benefits, stand in the shower for at least a minute, making sure to drench your entire body. And for extra muscle relief, add some Epsom salt to the mix.
Just be gentle and ease into it; a cold shower can be a bit of a shock to the system.
#4 Dress for Success with Compression Clothing
Athletes often wear compression gear, which helps to improve blood flow and make muscles less tired.
In a study published in the Sage Journal, compression garments were shown to improve performance and reduce recovery time after exercise.
While compression gear won’t solve muscle fatigue on its own, it could lend a hand when combined with other recovery methods.
For example, wearing compression gear while foam rolling or giving yourself a massage could increase blood flow and speed up the healing process.
#5 Take some supplements!
Supplements can be a lifesaver when it comes to reducing muscle soreness.
No, I’m not talking about chugging a pre-workout loaded with caffeine and sugar; I’m talking about more natural options like protein powder.
I, for one, consume whey protein daily, along with BCAAs and creatine.
They not only help me get better, but they also give me more energy during the day.
#6 Stretch and Massage Your Way Through Fatigue
Recovering from muscle fatigue just got a whole lot more fun with this sixth tip!
Get ready to stretch and massage your way to a pain-free body.
Stretching helps loosen up tight muscles and relieve tension while massaging helps increase blood flow and reduce swelling.
Take your time with stretching and massage; your muscles will thank you!
You can even add some ice or heat packs to the mix to give your muscles some extra love.
Just listen to your body and don’t push too hard; you don’t want to cause any additional injuries. And don’t forget to stay hydrated!
With these six tips, you’ll be feeling like a new person in no time.
What Causes Muscle Fatigue: The Science Explained
Tired muscles: the bane of every gym-goer’s existence!
An achy feeling after a long workout session is a classic sign of muscle fatigue, but have you ever wondered what’s causing it?
Well, turn down the volume of your gym TV, because I’m about to spill the tea.
When you work out, your muscles burn through glycogen, a lump of sugar stored in your muscles as energy.
If you’re running low on glycogen, your muscles are going to start feeling the burn.
To avoid this fate, make sure you’re getting enough rest and chomping down on some carbs before you’re pumping out music and lifting weights at the gym.
And if fatigue does strike, don’t worry; just take a break, hydrate, and give those tired muscles a little massage.
That should help them recover faster and get you back on track to crushing your fitness goals!
Just by reading these 6 tips, you’ll feel like your muscle fatigue has gone on a permanent vacation.
Okay, maybe not, but seriously, follow these tips, and your muscle fatigue will be a distant memory.
I guarantee it!
Founder at evandernelson.com
Evander is a kickboxer and NASM-certified personal trainer. With over 10 years of experience, Evander has dedicated himself to helping those around him become the best versions of themselves.