7 Tips to Fight Muscle Fatigue

To combat muscle fatigue, right after training, what you can do is take advantage of the properties of cold water and take a cold shower, stay in a bathtub or pool with cold water or even go into the sea, staying there for at least least 20 minutes. The cold temperature will decrease the diameter of the blood vessels and fight the swelling, favoring the venous return, thus improving muscle contraction and fighting fatigue.

But if you trained more than 24 hours ago, you can opt for hot compresses at the site of the pain, take a hot water bath and have a massage to relax your muscles, for example. In addition, it is important to take certain precautions, such as warming up before training and resting at least 1 day between each training session so that the body and muscles have time to recover.

See other examples that explain when it’s best to use ice or hot water in this video:

What is muscle fatigue and why it happens

Muscle fatigue is characterized by muscle fatigue after an intense physical effort, especially without being accompanied by a teacher at the gym or when there is not enough rest after exercise. In addition, the lack of carbohydrates before training can cause muscle fatigue, as the muscle does not have enough energy during physical effort, preventing the individual from training efficiently.

Muscle fatigue after training is normal and means that the body is adapting to physical exercise. However, muscle fatigue can lead to muscle damage when the physical effort is so intense that it causes, for example, muscle breakdown.

7 tips to fight muscle fatigue

After a workout, it is normal to feel muscle fatigue, as the muscle gets tired with the effort made during the exercises. To relieve muscle pain, which can appear 24 or 48 hours after training, you can:

Use a thermal bag to make a hot compress: it makes the blood vessels dilate, increasing the blood flow in the region and relaxing the muscles, decreasing the pain; Take a hot bath: the heat helps to relax the muscles, relieving muscle pain; Receive a massage with an ointment or spray, such as Gelol or Salonpas Gel: the massage promotes relaxation of the muscles and, consequently, the relief of muscle pain. The ointments are analgesic and anti-inflammatory, reducing pain and, because they have menthol, cause a feeling of freshness and relief; Rest 1 day between each workout: helps the muscles and the body to recover from the workout; Always do warm-up exercises at the beginning of training: warm-up exercises prepare the muscles for training, reducing the risk of muscle injuries; Always do stretches at the end of training: stretches help to decrease pain after training and speed up muscle recovery. You can also opt for Self Massage with Foam Roller. Here's how to use this roll to your advantage. Alternate the exercises in each workout: for example, if the workout today included only arm exercises, the next workout should include leg exercises. This allows muscle recovery, favors muscle growth and prevents the risk of injury.

In addition to these precautions, it is important that the exercises are guided by the teacher at the gym so that muscle hypertrophy occurs in a shorter period of time.

What to eat to fight muscle fatigue

Food is essential before and after training because before training it provides the necessary energy to the muscles for physical exercise and after training it helps in the recovery of muscles and muscle growth.

Before the training

Take carbohydrates, such as a juice from any fruit or a vitamin with soy milk or rice, 20 to 30 minutes before training, to provide energy to the muscle.

After training

Eat protein, such as yogurt, bread and cheese or a tuna salad, for example, up to a maximum of 30 minutes after training, to help with muscle recovery and growth.

It is also important to drink water during training to replace the amount of water lost during training and to improve muscle contraction, preventing cramps. Learn more about healthy eating for physical activity.