How To Overcome Muscle Fatigue After a Hike or Workout

Have you ever felt sore and tired while being outdoors, while not having traveled even half of your usual hiking trail? Has your body felt achy and heavy after you have come back home from a vacation?

Muscle fatigue can be a real pain (quite literally so), and it can lead to chronic muscle loss if not handled properly. Fortunately, there are many different ways muscle fatigue can be addressed. Let us dive into the world of muscle fatigue, understand how and why it happens, and look at ways to overcome the problem.

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Table Of Contents

Muscle Fatigue: What Is It?

Very simply speaking, muscle fatigue is a gradual decline in muscle force which can make everyday activities challenging. Muscles in the body are unable to contract in this case, which can lead to pain, soreness and tiredness. Usually, it can occur as a result of intense and/or excessive physical activity.

Muscle fatigue is characterized by the following symptoms:

Muscular aches and soreness
Lack of energy
Involuntary muscle spasms
Extreme exhaustion
A feeling of muscle weakness
Twitches and trembles
Muscular cramps and knots

If you have been feeling this way for a while, now you know what the reason is behind it. Read on to learn more about what causes muscle fatigue and how you can overcome this condition.

Causes of Muscle Fatigue

To understand what causes muscle fatigue, it is vital to first understand how muscles normally work. To create the force needed for everyday movement, muscles contract through a series of chemical changes. These changes allow the muscles to create the force required for movement. Continuous exertion of this force over some time can lead to muscle fatigue.

This condition can be caused by several reasons, but it mainly comes down to three physical reasons why this happens. These are:

Depletion of ATP: Adenosine Triphosphate is the molecule that can lead to muscle movements. When ATP is depleted after sustained use, it can lead to muscle fatigue.
Changes in muscular pH: The body makes lactic acid during heavy physical activity. Exercise can induce an acidic environment in the muscles, which can lead to fatigue.
Loss of electrolytes: The body requires a proper concentration of electrolytes to be able to perform at peak conditions. During very strenuous exercise, electrolytes get depleted, which can lead to muscle fatigue.

There are certain environmental factors that can also lead to muscle fatigue. Some of these are:

High humidity and temperature: hot and humid environments can lead to excessive sweating, which leads to the loss of water and electrolytes, leading to muscle fatigue. This can happen particularly during travels to hotter environments.
Vibration: it has been observed that continuous exposure to extreme levels of noise and vibrations can also affect muscle fatigue.
High altitudes: Have you noticed that the higher you go up a mountain, the more difficult it gets for you to breathe deeply? Air becomes thinner at higher altitudes, which can lead to physical exhaustion, causing muscle fatigue.

In addition to these, some psychological stress factors can also lead to muscle fatigue. These include:

High levels of stress: The neck and shoulder regions can experience muscle tension and fatigue as a result of undue stress.
Anxiety: Hyperventilation and muscle tension caused by anxiety can also lead to muscle fatigue.

Certain conditions can make people more susceptible to muscle fatigue. After periods of prolonged physical activity, muscle fatigue can be observed mainly in people who have the following conditions:

Chronic fatigue syndrome
Autoimmune disease
Muscular dystrophy
Hypothyroidism
Neuromuscular disorders
Anemia
Mental health conditions
Viral and bacterial infections

Common Symptoms of Muscle Fatigue

While muscle fatigue can present itself in various ways, the most commonly observed symptoms are:

Weakness

Muscle fatigue can cause weakness in the body, which may inhibit you from performing daily chores. It can feel as if the muscles are not producing enough force, making you unable to perform chores like everybody else.

Soreness

Muscle fatigue is always accompanied by soreness and stiffness, particularly at joints. The sore muscles can range from mild to extremely severe. Spre muscles can last for a considerable period.

Cramps

Did you know that fatigued muscles are more prone to getting cramped? This can be extremely painful and disrupt day-to-day activities. These can happen during exercise or periods of rest and can be caused by electrolyte imbalance or dehydration.

Lower performance

If you are experiencing muscle fatigue, you will notice that your overall performance has decreased significantly. For example, you may not be able to do the same intensive workout routine as before or lift heavy weights.

Decreased endurance

Muscle fatigue also lowers your body’s ability to endure strain for long periods. You may notice this happening in the form of getting tired too quickly or taking too many breaks while you run.

Longer recovery time

If you are suffering from muscle fatigue, you will notice it is taking you longer to gain back your strength after a training session, following a tiring hike or a run. This is because your already muscle fibers will have to work overtime to recover from the strain.

How Can Muscle Fatigue Be Diagnosed?

It is important to diagnose muscle fatigue correctly so the most effective treatment plan can be determined. Usually, a few physical tests and a comprehensive family history can determine the cause of the condition. However, in some extreme cases, other methods of diagnosis are considered. They are:

Electromyography

An EMG test is performed to check if there exists any underlying muscle injury/disease or nerve damage which is causing the muscle fatigue. The test is conducted by inserting small needles into the muscles and recording electrical activity while the muscle is resting.

Magnetic Resonance Imaging

An MRI is a non-invasive imaging test that uses radio waves and a strong magnetic field to produce very detailed images of the body. An MRI can be used to diagnose any muscular abnormality or damage to the muscles and their surrounding tissues which may cause muscle fatigue.

In case you have been experiencing symptoms of muscle fatigue after coming home from a long and tiring vacation, the doctor may perform any of these tests to diagnose the condition and treat it accordingly.

Steps To Overcoming Muscle Fatigue

If you are experiencing muscle fatigue, here are some steps you can take to alleviate your symptoms:

Rest well

The only real way to overcome muscle fatigue is to give your body the adequate rest it needs. This does not imply that you have to stop all physical activity and only rest. Rest days in between days of intense exercise can be a good starting point. Trying out low-impact active workouts can be a good way to exercise unaffected muscles.

Drink lots of water

Hydration can also play a role in muscle recovery, so it is important to always drink lots of water. Adequate hydration helps in transporting oxygen-rich blood to the muscles and gets rid of waste elements that can lead to muscle fatigue. Remember to drink plenty of water before and after your hikes, and always carry water with you whenever you go out.

Get enough shut-eye

Getting at least 7-8 hours of sleep is essential for your body’s overall recovery from the activities of the day. Always prioritize sleep because it is the only natural mechanism that your body has for repairing itself.

Eat well

Proper nutrition has a lot to do with how strong our muscles are. Do you know that eating a nutrient-rich diet can help you combat weakness and muscle fatigue? This is because your body will get all the nutrients it requires from the right food regularly, and thus, will not break down as easily. This is why you should always eat a healthy diet.

Manage stress

Stress is a big factor contributing to muscle fatigue. Stress can also lead to several other physical and emotional conditions including mental fatigue. Stress-related muscle fatigue can be alleviated by incorporating techniques such as meditation, yoga and mindfulness.

Ice or heat therapy

Ice packs and heat packs can be good ways to relieve muscles from intense stress. Cold therapy with an ice bath or ice pack and reduce inflammation while a heat pack can promote better blood circulation. Regular massages and gentle stretching can also be combined with these to improve blood flow and flexibility of muscles. Massage therapy is certainly recommended for people who regularly travel or go on hikes and other outdoor exercises.

Over-the-counter medicines

Topical creams and pills can also be a good way to handle muscle fatigue, particularly to manage the pain that accompanies it. NSAIDs such as ibuprofen can also reduce inflammation, in addition to lessening pain. However, make sure that you consult with a doctor before going for any of these medicines, since they may have side effects.

If you find that your muscle fatigue gets worse and the pain becomes unbearable, it is certainly advised to visit a doctor to get a proper diagnosis and personalized treatment plan. The doctor may also recommend exercises targeted at physical rehabilitation, such as physical therapy.

How Can You Prevent Muscle Fatigue?

There may not be a single all-encompassing method to completely cure muscle fatigue, but there are several ways in which it can be prevented as well as managed effectively. Here are a few different things you can prevent muscle fatigue from happening in the first place:

Have a balanced fitness routine

This means that you should not overdo any physical activity. Maintain a balanced fitness plan and work on improving yourself slowly through daily activities, instead of trying to fit everything in a single day. If you have plans to hike, make sure you go from a small to a big trail gradually instead of starting with a difficult one. In case you are traveling, always make sure to wear the right kind of shoes which will cushion your feet.

Practice cardio

Cardio exercises are essential for anyone experiencing muscle fatigue. Exercises such as squats target specific muscle groups, and when done properly, they can help increase the flexibility and strength of your body. This would translate to better endurance capacity, which will mean lesser muscle fatigue, as well as an increased ability to stay active and motivated. Additionally, cardio exercises are a great way to reduce stress and your risk of heart disease.

Practice strength training

Strength training is important because it can also help in boosting muscular strength, which can help you avoid muscle fatigue. You need not necessarily use gym weights, even lifting heavy bags and wearing resistance bands can count as strength training.

When it comes to strength training, know that you should take it easy. Going after the heaviest weights at first may in fact, just deteriorate your condition even more. Start small, and work your way to building muscle mass and strength slowly.

Remember to warm up and cool down

Always make sure you warm up your body for around 5-10 minutes before you start exercising and also cool after you finish your workout training program. This is because warming up will get your body ready for the incoming exercise, and if you skip it and go straight to the workout, the chances of muscular injuries will be higher. Similarly, cooling down is important because it oxygenates your muscles and can reduce the chances of muscle fatigue.

Drink water before and after working out

As we have mentioned already, hydration is very important whether you are exercising at home, at the gym, or hiking up a trail. If you are doing short workout sessions, water is a suitable drink. However, for high-intensity exercises and long walks, an electrolyte sports drink is a much more suitable option. Staying hydrated will help your muscles relax after intense exercise and reduce the possibility of muscle fatigue. I really like Nuun electrolyte drink tablets.

In case you have consulted a doctor or physical therapist regarding your condition, always make sure to inform them what your exercise or outdoor activity schedule looks like. This will help the doctor understand what kind of lifestyle you lead and personalize a treatment plan for you. In case the doctor asks you to stay away from certain kinds of workouts, make sure you do not perform them.

How Can You Manage Muscle Fatigue in the Long Term?

The long-term management of muscle fatigue involves overall fitness to make sure that the severity of pain and soreness accompanied by muscle fatigue is within manageable limits. Long-form management of muscle fatigue involves the following:

Maintaining a healthy lifestyle

First and foremost, make sure to engage in regular physical activity and perform cardio and strength training alternatively. This way, your body’s capacity to endure strain will gradually improve and you will feel less fatigued after intense workouts.

It is also important to eat a healthy and balanced diet containing all essential nutrients because these nutrients support muscle function and improve energy levels. Make sure to never skip your meals even when you are on vacation.

Stress management through relaxation techniques such as deep breathing and mindfulness can also help in reducing muscle tension.

Practicing mind-body techniques

It is important to practice regular mind-body exercises such as yoga, meditation, Pilates and tai-chi. This is because these exercises are aimed at improving holistic health. They work effectively to make your mind and well as your body feel at ease, while also improving your flexibility and endurance. Muscle fatigue can be caused by several factors, as we have discussed, maintaining holistic health is the only way to properly address all the causes and help manage muscle fatigue.

Going for medical checkups

You must know how your body is performing. This is why you should go for regular medical checkups to be on top of things. This way, you will get to know how well your body is functioning and if you need to change anything in your lifestyle to suit your body better.

When Should You Take Muscle Fatigue Seriously?

Muscle fatigue can sometimes mask serious health conditions, which is why it is advised to visit a doctor in case of continued muscle fatigue. You are advised to get medical help in the following cases:

Persistent weak muscles accompanied by sudden tingling
Localized throbbing pain lasting over 2 weeks
Muscle pain and weakness on one side of the body

While most cases of muscle fatigue can be easily solved with enough rest, low-intensive exercise, and proper nutrition and hydration, it is important to consult the doctor regarding the symptoms if they persist even after you have tried out the steps we have outlined to overcome muscle fatigue.

The Bottom Line

Muscle fatigue can be a sign that your body is unable to keep up with your hectic routine of exercise or outdoor activities. It is a way for your body to tell you to take it slow. It can cost you your energy and lead to sore, cramped muscles. It may also be related to certain medical conditions in some cases.

However, most often, it simply happens due to overworking your muscles. The good news is that with regular low-intensity exercise (strength training, cardio and so on), good nutrition and proper hydration, you can improve muscular endurance to reduce the occurrence of muscle fatigue.

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Author Bio

Sean Lynam

Sean is a fitness enthusiast and personal trainer by profession, and a freelance health writer by passion. Sean writes and shares his knowledge for a range of health, fitness, and nutrition brands.

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