Five Measures To Help Reduce Muscle Fatigue

Maybe you just started going to the gym. You may not have slept well the night before. Or maybe you had to use your muscles more than usual. In any case, it’s important to know what to do to reduce muscle fatigue so you don’t have to spend the entire day struggling with muscle pain.

What causes muscle fatigue?

Sometimes our internal alarm goes off when it seems like you can’t get out of bed. When you rehearse, any move may seem impossible and it takes a lot of energy. Muscle fatigue is not always caused by inappropriate activity or overexertion.

Sometimes this can be due to what is called “chronic fatigue syndrome”, which mainly affects women. Another cause is a weakened immune system and even certain diseases such as muscular dystrophy or inflammatory myopathy.

Of course, we cannot ignore the possibility of inflammation and osteoarthritis as they can also cause muscle fatigue. Women who have gone through or are going through the menopause may not have enough calcium in their body. Lack of this mineral stimulates muscle contractions and can cause pain or fatigue.

How to reduce muscle fatigue?

If your muscles are tired from exercise or strenuous exercise, it’s important to give your muscles time to rest and recover.

You should wait for 24 to 48 hours before starting training again. During this time, try to sleep well and avoid strenuous exercise. Instead of exercising, try stretching your muscles for 15 seconds while breathing.

When you feel muscle fatigue after training, you can try the technique of applying ice and heat for 10 minutes. It will work if you don’t have any inflammation. However, if inflammation has developed, it’s best to simply apply ice.

Eating is also very important to help you reduce muscle fatigue. Eat foods that contain complex proteins, such as legumes, dairy, and meat.

This way you will provide your body with the amino acids it will need for regeneration. And, of course, don’t forget to stay hydrated. As you may have read before, you will need to drink at least 6-8 glasses of water a day.

Home remedies to reduce muscle fatigue

It is said that the following remedies that we will talk about can help you fight muscle fatigue and feel better. But remember that home remedies don’t work by themselves. Therefore, they must be combined with a healthy lifestyle.

1. Oat-banana-honey cocktail

Ingredients

• 1 banana.
• 3 teaspoons. honey.
• 1 cup of oatmeal.

Preparation

• Soak the oatmeal in warm water for a few minutes.
• Then put them in a blender along with the banana and honey.
• Blend the ingredients until you get a smooth mixture.
• Drink it right now.

2. Spinach-melon-grape shake

It is the perfect drink for muscle fatigue and the revitalization of the body. It combines healthy ingredients that provide the body with not only nutrients, but also some fiber.

Ingredients

• 10 grapes.
• A handful of spinach leaves.
• 1 cup of water.
• 1 1/2 cups of melon.

Preparation

• Wash the spinach well.
• Cut the melon into small pieces, then add all the ingredients to a blender and blend.
• Drink in the morning on an empty stomach.

3. Ginger infusion

Ginger tea is often consumed to relieve stomach pain, nausea, and other ailments. Did you know that you can also consume it as an energizing refreshment?

Ingredients

• 1 cup of water.
• 1 slice of ginger root or 3 teaspoons of chopped ginger.
• Optional: lemon or orange slices.

Preparation

• First, add the ginger to a cup of water and bring it to a boil.
• Infuse for 10 minutes.
• Remove the ginger and drink it while it is still hot, preferably at bedtime.

4. Ginseng infusion

For many years, ginseng infusion has been recommended to improve memory because it has been credited with stimulating properties in this sense.

And according to a study published in 2003, in general, ginseng “stimulates the central nervous system with a general toning effect, increases non-specific disease resistance along with an anti-stress effect.”

Ingredients

• 1 cup of water.
• 1/4 teaspoon of ground ginseng root.
• Optional: 5 teaspoons of honey, lemon juice.

Preparation

• First, grind one gram of the root and mix it with a glass of boiling water.
• Then, after leaving it for five minutes, drink as hot a drink as possible.
• You can sweeten it with a little honey.

5. Maca root powder

Maca is another root that comes from South America. It has energizing properties and a large amount of vitamin B. You can get it in many different ways, but we recommend using powdered maca root. This powder can be added to fruit juice, cheese toasts or smoothies.

• To take advantage of its benefits, you should consume 1 to 3 tablespoons a day.
• If you eat it daily, skip one day a week.

Talk to your doctor

Muscle fatigue requires good hydration and rest. However, do not overdo the latter as it is recommended that you avoid being completely still as this may worsen the problem.

Therefore, it should be taken into account that if muscle fatigue is frequent, it is worth consulting a doctor. He will be able to pinpoint the cause and tell you what you can do to properly combat it.