Logan Steele
Tired muscles are a common issue, especially after strenuous exercise. The medical term for tired muscles is asthenia, which is a sense of weariness when engaging a muscle. Fortunately, there are many ways to remedy this issue, including rest, hydration, stretching, massages, and consuming protein. It is also important to understand the underlying cause of the muscle soreness, which could be due to overuse, underuse, or incorrect form during exercise. This article will provide an overview of the most effective ways to fix tired muscles and prevent future occurrences.
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What You'll Learn
Take a warm bath with Epsom salts
Taking a warm bath is a great way to soothe tired muscles and promote recovery. Adding Epsom salts to the bathwater is thought to further enhance these benefits.
Epsom salt, or magnesium sulfate, is a chemical compound made up of magnesium, sulfur, and oxygen. It gets its name from the town of Epsom in Surrey, England, where it was first discovered in natural springs. When dissolved in water, the salt breaks down into magnesium and sulfate, which are thought to be absorbed into the body through the skin.
The magnesium in Epsom salt is believed to be the key to relaxing and soothing sore muscles. Magnesium is essential for muscle and nerve function and maintaining a healthy immune system. It is also required for maintaining a regular heartbeat, sufficient blood glucose, and strong bones. While there is limited scientific evidence to support these claims, many people swear by this folk remedy, and it is considered safe to use.
To create an Epsom salt bath, fill your tub with warm water at a comfortable temperature. The Mayo Clinic recommends using 2 cups of Epsom salt per gallon of water. Soak in the tub for at least 15 minutes to give the minerals time to absorb into your skin.
If you don't want to soak your whole body, you can create a compress by dissolving 1 cup of Epsom salt in 1 quart of warm water. Soak a towel in this solution and apply it to sore spots on your body for 15 to 30 minutes.
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Eat protein-rich foods
Eating protein-rich foods is an essential part of repairing and rebuilding tired muscles. Protein helps repair damaged muscle tissue and build new lean tissue as part of the body's adaptive process. Consuming protein after a strenuous workout is ideal, as it acts quickly to repair microscopic tears in the muscle tissue and build new muscle.
There are various protein-rich foods that can help with muscle recovery. Lean meats, for example, are a great source of protein and amino acids, specifically the amino acid taurine, which can protect cells against cytokines that cause muscle damage and inflammation. Consuming lean meat with a complex carbohydrate 60 minutes before a workout will ensure your muscles are tapped out with the right amount of macros.
Dairy products are another great source of protein, as well as vitamin B12, which can help fight fatigue. A bowl of oats is another option, as it provides both protein and carbohydrates, which can fuel your muscle glycogen stores. This is especially beneficial before a cardio workout, as it will provide enough fuel for a five-mile run.
For those who follow a vegan diet, chia seeds are a great plant-based source of protein, as well as healthy fats and carbohydrates. They also aid in hydration, as they absorb their weight in water. Additionally, calcium, which is abundant in chia seeds, can aid in muscle contractions, helping to prevent fatigue in the long run.
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Get a massage
Massage therapy is a great way to relieve tired, sore, and achy muscles. It can be used to treat muscle pain and improve stiffness, especially after strenuous exercise or heavy yard work.
Massage helps to loosen tense muscles, which can contribute to an overall sense of weakness and tiredness. It can also increase blood flow and circulation, reduce muscle tension and neurological excitability, and increase tissue elasticity. This can lead to a quicker recovery and will also reduce the chances of muscle fatigue and a muscle-related injury during your next workout.
Deep tissue massage is a technique that treats musculoskeletal issues and sports injuries. It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This helps to break up scar tissue, reduce tension, and may promote faster healing by increasing blood flow and reducing inflammation.
If you are experiencing muscle soreness and fatigue, you can ask a loved one for a massage or schedule one with a professional. Be sure to tell the masseuse which muscles are the most tired and the type of exercise you did prior, so they can target those muscles effectively.
It is important to note that deep tissue massage uses very firm pressure and may not be safe for everyone. Consult with your doctor before receiving a deep tissue massage, especially if you have a history of blood clots, osteoporosis, or are pregnant.
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Stretch before and after exercise
Stretching is an important part of physical fitness, and experts recommend doing it before and after your workout to maintain flexibility and reduce the risk of cramping and other compression-related injuries. However, it's important to note that the type of stretching you do should be based on your fitness level and the activity you're doing.
Before your workout, focus on dynamic stretching, which uses active movements to warm up and stretch your muscles simultaneously. Examples of dynamic stretches include walking lunges, leg swings, high steps, and "butt kicks" (slowly jogging forward while kicking toward your rear end). Start slowly and gradually increase the intensity to get your blood flowing to your muscles and allow your heart to adapt to the increased demands of exercise. You can also try foam rolling before your workout, which helps ease muscle tightness, lengthens muscles, and can improve your range of motion.
After your workout, when your muscles and joints are already warm, focus on maximizing your flexibility with static stretches. Static stretches involve extending through your joints and holding the stretch. Examples of static stretches include the Standing Cat-Camel, where you lace your fingers together, turn your palms outward, and reach your arms as far as you can, curving your back and shoulders forward. Hold for about 10 seconds, then release your fingers and grab your wrists or fingers behind your back. Raise your arms as high as you can without releasing your hands so your chest opens and your shoulders roll back.
It's important to stretch multiple times a day, especially to mobilize any affected areas of your body. However, if you've recently had surgery or have a damaged tendon or muscle, avoid stretching the affected area until your healthcare provider advises you to do so. Instead, rest and ice the area to promote healing.
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Take rest days
Taking rest days is crucial to fixing tired muscles and preventing overtraining syndrome, which can manifest as fatigue, depression, insomnia, irritability, and sore, stiff muscles. Rest days allow your body to repair and rebuild muscle fibres, flushing out excess lactic acid that accumulates with intense exercise. Without rest, you may experience slower progress, burnout, or even injuries.
It is recommended to take at least one day off from your daily workout routine each week, especially after a particularly long or intense session. This gives your body time to recover and helps prevent overuse injuries. If you are new to exercise, you may need to take more rest days as you gradually increase your workout frequency. Incorporating easier workouts into your routine can also build in additional recovery time.
Rest days are not just about taking a break from exercise; they are also about improving the quality and quantity of your sleep, limiting stress, and increasing physical and psychological relaxation. Aim for 7-9 hours of restorative sleep each night, as recommended by the National Sleep Foundation. This will enhance muscle recovery and regeneration and improve your overall well-being.
On your rest days, you can still engage in light activities or active recovery workouts, such as low-intensity exercises, light aerobic cooldowns, or a short bike ride or run. These activities promote blood flow, encourage healing, and reduce muscle soreness without inflicting further damage on your tired muscles.
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Frequently asked questions
There are several ways to fix tired muscles, including resting, stretching, drinking water, eating protein, and applying heat.
It is recommended to wait 24 to 48 hours before working the same muscle groups in the same way again. However, limited or lighter exercise of the same muscles can aid recovery.
Drinking water is crucial to prevent dehydration and muscle fatigue. It helps control your body temperature, loosen your joints, and transport nutrients to create energy.
Consuming protein after a workout helps repair microscopic tears in the muscle tissue and build new muscle.
Applying heat to tired muscles helps soothe pain and soften tightness.
