10 Simple Steps To Relieve Muscle Fatigue In A Moment: The muscle fatigue which normally occurs after an intense physical exercise, and it’s quite uncomfortable. When going through this, what is your reaction: to practice a new exercise or to medicate? In most cases, the problem occurs when you perform activities without a professional follow-up, or when there is no adequate rest.
Other Reasons for Muscle Fatigue:
It is the low carbohydrate intake before the activities, considering that without it, the muscle does not present enough energy for the effort, which hinders the efficiency of the training.
Lack of nutrients – due to a diet low in nutrients needed by the body, this can decrease the energy and full capacity of the muscles.
The build-up of toxins like lactic acid that can decrease muscle oxygenation and result in fatigue.
Shortly after training, people have the habit of combating the problem with a cold shower – whether in the shower, bathtub, sea or pool – for at least 20 minutes. The benefits of this action occur because of the properties of ice water since cold temperature helps to decrease the diameter of blood vessels. This decrease fights swelling, improves muscle contraction and, consequently, fights fatigue.
Those who choose to use medicine, in most cases, a muscle relaxant or anti-inflammatory, which helps relieve pain. However, if you wish to relieve fatigue in another way, we have made a list:
See the tips to relieve fatigue in an instant:
1) Practice exercises
It sounds like a lie, but practicing light exercise can improve fatigue. You can start by doing simple stretches like running, for example, this will increase blood flow and decrease discomfort.
In addition, switching exercises while performing physical activities helps in muscle recovery, muscle growth, and injury prevention. How does it work? If in one day you perform a series of exercises for the arms, the next day work activities on the lower limbs.
Massage is one of the most effective methods for quick relief. By making gentle pressure movements it can lessen the pain and relax the muscle. You can also use spray or ointments with the anti-inflammatory effect like Gelol, to aid in massage.
To reduce pain, painkillers such as Paracetamol and Aspirin may be indicated. But never self-medicate.
If you perform training and daily fatigue, it is best to take a day’s rest between sessions to help your muscles recover.
Often, muscle fatigue occurs due to rushing and stress from day to day. At such times resting for a while may be enough for your body to return to normal. Do this along with some of the treatments mentioned above.
4) Heat up
Warm-up exercises before starting physical activities help prepare the muscle for the workout, decreasing the chances of fatigue. Another advantage is the aid in the recovery of muscles.
5) Thermal Bag
Making use of a thermal bag causes the blood vessels to dilate. This action increases the blood flow in the area and relaxes the muscles, thereby reducing pain.
6) Eat foods high in protein
Protein-rich foods contribute to increased cell multiplication activities. This action helps keep the body at a faster rate by avoiding muscle fatigue and strengthening muscles. Protein-rich foods are meats – such as chicken and fish -, eggs, milk, cheese, yogurts. Broccoli and cauliflower are among the vegetables.
7) Take a hot or cold shower
When you feel the first symptoms of fatigue try to cool the affected muscle for 20 minutes. A simple cold bath or even a dip in ice water will be enough to normalize the muscle. If fatigue involves a specific muscle a very effective option is to apply ice directly in place, just be careful not to cause burns.
The muscle under low temperature decreases the swelling and improves the blood circulation causing it to recover. If even after using cold water you still feel it did not have the desired effect follow the next tip.
Taking a simple hot bath may be enough to relieve discomfort and relax the muscle. To do this use compresses, thermal bag or hot shower. The heat will cause the blood vessels to dilate and so the circulation will return to normal and the pain will decrease.
8) Drink plenty of water
That water is beneficial in every way everyone knows, but drinking water in cases of fatigue can relieve this pressure. Due to its moisturizing properties, the water helps in a quick recovery besides having a diuretic action, eliminating toxins that provoke the fatigue. For better treatment drink water daily.
In order to consume the necessary nutrients to the body, you can interleave water with natural juice.
Another tip is the consumption of milk, being rich in protein it is super indicated for the strengthening of muscles.
9) Use natural remedies
In cases like these, natural remedies can be a great ally to improve muscle fatigue. Teas like ginger can have a great anti-inflammatory effect and still decrease the pain.
A good tip to use is the soothing oils that can be passed on to the affected muscle. Peppermint oil, for example, in addition to providing a refreshing sensation can lessen the pain and relax the fatigued muscle.
There are also bath salts on the market that have the main effect of relieving tension in the muscles.
10) What others?
- Eat foods high in amino acids – yogurt, beans, and chicken are ideal foods for muscle strengthening.
- Eat the banana – Due to its large amount of magnesium, potassium, and vitamin the banana strengthens, helps in speedy recovery of muscles and provides energy to the body.
- Get enough sleep.