Muscle fatigue could be defined as a lack of energy; it could be because of different things such as lack of exercise, poor sleep, overworking, and illness or even from certain medications an example being chemotherapy treatment. Mostly, treatment of muscle fatigue involves lifestyle changes together with the treatment of course from your doctor. Muscle fatigue occurs when lactic acid accumulates in the muscle when in use causing fatigue as there is a deficiency of oxygen that is required to break down the lactic acid. Fatigued muscles are usually sore and get tired quickly during an activity. Treatment includes
Exercising regularly helps in easing muscle fatigue because it reduces stress as endorphins are triggered. That means more energy levels and a sense of wellbeing and increase in circulation of blood. Ultimately, it reduces pain. Exercise also increases the flexibility of muscles making it a very important factor in muscle fatigue treatment. Exercises, which increase strength and endurance, include swimming, and cycling. Walking and yoga, are also effective at treating muscle fatigue. When suffering from muscle fatigue, it is important for one to rest and not rush into intensive exercising
When pained joints are supported, it reduces pain and fatigue in the muscles surrounding those joints. Supporting joints can be achieved by use of support sleeves available for different joints, braces and the use of a cane only when necessary.
Consistent Sleeping Patterns
Having enough and consistent sleep every day ensures that one has adequate energy levels for the next day. Make sure you have a consistent sleeping pattern where you sleep and wake up around the same time every day. That will go miles in allowing the muscles to refuel and rest thus reducing muscle fatigue
Take a Balanced Diet
Eating well goes a long way to ensuring good health and high energy levels required by the body. A balanced diet includes taking fresh fruits and vegetables, nuts, whole grains, proteins and plenty of water, which nourishes the body. Always start your day with breakfast that includes some protein, carbohydrate, and a fruit, as this will provide the body with energy. Proteins in the diet help in repair and healing of tears in the muscles thus helping to reduce muscle pain due to small injuries. Taking some protein an egg, a protein shake or protein bar after a workout reduces the effects of a workout activity. Water helps to flush out toxins thus restoring body balance, which eases muscle fatigue. It is also important to note that exercises should not be taken on an empty or full stomach. Eating a light meal an hour or two before the workout works just fine.
Applying heat to the tired muscles releases tension thus allowing the muscles to relax. This is done by the use of either taking a warm bath, using a heating pad or a heat sock. Remember a cold environment is used when there is a sprain, swelling, or tear. Otherwise, for muscle fatigue controlled heat alleviates the tension in the muscles.
Massage, especially to the tired muscles, soothes the tension away. This should be done after exercising. Massage also increases blood circulation to the tired muscles thus allowing them to be more flexible. The masseuse should target the tired muscles to help them relax in a slow and smooth manner. Using certain oils like peppermint oil during a massage session helps ease the fatigue away as peppermint oil creates some heat under the surface of the skin when rubbed in and gives a cooling feeling that makes the muscles to relax easily. When employing a massage, it is prudent to use the top 10 handheld massagers of 2017 in order to reap maximum benefits.
Applying Topical Creams
Topical creams such as methyl salicylate that is an analgesic help to reduce muscle fatigue. When rubbed on the skin, they give a warm feeling, which soothes the tension, and pain away. Apply soothing balms to fatigued muscles to relax muscles. They work in the same like the topical creams.
Taking Ginger Tea
In both its raw and heated forms, ginger is a highly potent anti-inflammatory herb that boasts pain-relieving effects, which are comparable to ibuprofen. You can consume ginger extracts, tea, and capsules in order to ease discomfort. Ginger topical applications right on the location of pain can also go miles in deeply soothing the effect of fatigued muscles.
The above are some of the most effective treatments for muscle fatigue.
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