When you are feeling tired and disjointed, it is not always a cause for concern. It is pretty common to have a lack of energy on any given day.
However, if you feel this way and have aching muscles, then ‘muscle fatigue’ may have set in. It can be a real bothersome presence in your life, especially if you like to stay active daily. The pain can vary in intensity also and can be caused by numerous things.
To overcome this situation, you need to identify what could be causing all the fatigue. To do this, you should undoubtedly visit a healthcare professional. Before then, it may help to do some reading around the subject so that you can anticipate their advice and ask helpful questions.
For your convenience, we have outlined a few possible causes of muscle fatigue below.
Table of Contents
Not Stretching Around Exercise
You should stretch before every workout you do. Moreover, stretching after your exercise is essential, too, as it helps relax your muscles after all the activity. It also increases the flow of blood, and thus oxygen and nutrients, to these areas.
There are some helpful techniques you can follow here. You should try to diversify your approach to stretching so that you cover as many muscles as possible. Consider doing:
- Calf stretches – Put your hands against a wall and extend your rear leg until you feel tension. Hold the position for half a minute, then switch to the other leg.
- Neck stretches – Place your right arm behind your back and pull the left side of your head down. Again, hold the position for 30 seconds, then switch sides.
- Back stretch – Place a foam roller under your mid back. Once more, hold the position for 30 seconds.
You can follow other stretching strategies, so perhaps consider doing some independent research on these matters. Additionally, if you have a trainer or any gym-fanatic friends, they will likely be able to inform you about what techniques work for them too.
Take your time when your stretching. This is not something you should rush so that you can start and finish your round of exercise sooner. Make sure you feel good tension in each movement, and go from there.
Exercising Improperly
As discussed, muscle fatigue is not always something you should be fearful of. Its presence might mean that you have simply had a good round of exercise.
Of course, things can still vary here. You may experience more intense muscle fatigue if your workouts are too extreme, so it is a good idea to analyze what you are doing. Try not to punish your body needlessly and follow a routine that compliments your body type. That way, you can progress at a steady rate. If you have ambitious goals, keep them in sight, but respect the time to get to them.
You may not wish to stop your exercise routine entirely, even when you have muscle fatigue. That is valid. Research some less strenuous exercises that might be more accommodating for you when you are aching. Specific yoga techniques, for instance, maybe extremely helpful in keeping you moving without putting too much strain on your body.
Try to plan and structure each bout of exercise you have. If you have a healthy routine, you will be less likely to forget essential steps in reducing muscle fatigue. If aching persists, it may be a good idea to look into hot and cold therapies to relieve the discomfort.
The Coronavirus
At first, people assumed that the Coronavirus merely gave people coughs and colds. Others had no symptoms to share at all.
However, it did later immerge that feelings of muscle aches and extreme fatigue were possible, alongside chills and weakness. Therefore, it is essential to be mindful here. Contrary to many people’s beliefs, the pandemic is not over yet.
Of course, there is much hysteria surrounding covid, so be sensible in your approach. Muscle fatigue does not necessarily mean that you are fated to have covid, so make sure to do a test so you can be certain. Try to avoid panicking and prioritize facts over suspicions first.
Additionally, you should follow all the latest guidance if you have contracted covid. Safeguard others by following the isolation procedures until you recover.
Chronic Dehydration
Dehydration can be a cause of fatigue if it reaches chronic levels. As it progresses, the body redirects blood to the working muscles and away from the skin. Because of this, the heat in your body rises, causing fatigue and muscle pains.
It is worth reading about the subject of chronic dehydration to find out more. That way, you may find the issue more manageable.
You can combat chronic dehydration with other measures too. Monitor your daily water intake and cut back on alcohol and caffeine. Clear broths and sports drinks help too. It is also recommended that you manage your stress levels as well.
Anxiety and Stress
What goes on in your mind can affect your body. Anxiety can be a cause of muscle fatigue.
You are no doubt aware that constant high stress can lead to burnout quite easily. However, anxiety may cause muscle fatigue if you frequently tense up and remain alert. It can be quite easy to exhaust your body if you live life this way daily.
Try to be conscious of how your mental well-being can affect your physical health. Visit a health professional who can provide therapeutic services or medication to help you abate these symptoms. These may be anti-inflammatories or antidepressants. Value your emotional and mental state and get the support you need. Ask a friend or family member to accompany you if you are nervous about going through the process alone.
Think about daily coping mechanisms too. Take steps to practice mindfulness in your life. If anything helps you unwind, whether it be favorite films or a walk in the fresh air, try to enjoy those activities more often. Surround yourself with your loved ones if that helps too.
Sleep Deprivation
Most people associate sleepiness with just feeling drowsy and inattentive. However, it can also be a direct cause of muscle fatigue.
Remember that sleep is the time that your body chooses to repair itself. If you are sleep deprived, then your muscles do not get the opportunity to relax and rejuvenate overnight. Therefore, you must adhere to a strict sleeping schedule to keep your body in good shape. Otherwise, you will start to feel aches and pains more regularly.
Of course, symptoms may worsen if you are sleeping on a bed or surface that is uncomfortable. If that is the case, investing in a new mattress or bed for your room will be especially worthwhile. Take your time searching and researching what products might be best with customer reviews and recommendations from your personal network.
Think about ways that you can facilitate sleep better as well. For instance, if you share a bed with a loud snorer, escaping to the guest bedroom on those nights might be best. Opening windows, having lights on, and being surrounded by certain sounds and scents may also help things along. Get a feel for how your sleeping pattern can be best supported and implement any necessary measures you can think of.