Post-workout fatigue is something most people engaging in regular physical activity deal with. Muscle soreness, tiredness, and a general feeling of exhaustion are the common ways it manifests. While some fatigue is normal, excessive or prolonged exhaustion can hinder your ability to enjoy your workouts.
Overtraining syndrome (OTS) is an even worse form of exercise-related fatigue. The Cleveland Clinic states that OTS happens when a person exercises too often or too intensely for too long. That’s when your body starts hurting. It usually affects athletes and people who train competitively.
Popping painkillers may seem like a shortcut to dealing with the situation, but it can do more harm than good. Instead, look for holistic solutions to effectively address post-workout fatigue.
Listen to Your Body
Listening to your body is the first step when it comes to achieving effective recovery after strenuous exercise. Look for subtle physical and emotional cues that tell when you need rest or care. Common signs that your body is craving rest include persistent tiredness and constant soreness that may indicate overuse.
Besides these physical signals, you may experience irritability or anxiety resulting from strain. Similarly, stress and overexertion can result in poor sleep in terms of quality and quantity. These are the ways in which your body tells you that something is wrong.
According to WebMD, you may not feel up to your regular workout at some point. If you feel sore, you need a lighter day. How often your body requires rest depends on what you do, how hard you work out, and how you feel. If your body needs a break and signals so, it is time to press the brakes sooner rather than later.
Prioritize Rest and Sleep
The Sleep Foundation notes that feeling sleepy post-workout is an indication of exercise-induced fatigue. Taking a nap right after the workout session is the best way to address this concern. Besides reducing fatigue, a nap can give you the rest required to repair muscle tissue. It also helps build muscle and prepares you for your next workout.
Ideally, you should get 7-9 hours of quality sleep each night to give yourself enough time to rest and rejuvenate. Quality sleep, in this context, includes adequate amounts of REM and deep sleep.
Maintaining a sleep schedule is easy. Establish a consistent bedtime routine to signal to your body that it’s time to wind down. Also, create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.
Try Massage Therapy
Another effective way to deal with workout fatigue without painkillers is with massage therapy. This holistic approach can reduce muscle soreness, improve circulation, and increase flexibility. Further, it promotes muscle recovery and deep relaxation.
Let us take the example of Austin, Texas. According to CultureMap Austin, the city moved to number 2 among the healthiest American cities, just after San Jose, California. That’s because this city has many run clubs and yoga studios, catering to fitness-conscious people.
Not surprisingly, there are also many centers for massage in Austin addressing the needs of these active people. These licensed providers offer a variety of services, including those for helping people struggling with post-workout fatigue and soreness.
Mantis Massage recommends bi-weekly massage sessions of sixty minutes to achieve lasting results. Even if you feel fine, you can opt for a monthly maintenance massage session to stay ahead of fatigue.
The good thing about massage therapy is that there are custom options to match different needs.
For example, deep tissue massage has targeted and therapeutic effects, while Swedish massage promotes relaxation. Austin residents participating in active sports can opt for sports massage in Austin to target sore spots.
Eat Healing Foods and Hydrate
Eating well after a workout can be a game-changer when it comes to fatigue management. Look for a diet that replenishes your glycogen reserves with carbohydrates. Consuming protein is the best way to repair and rebuild muscle fibers with diet.
According to Healthline, whole foods and minimally processed foods are the best choices. Prioritize lean proteins, fruits and vegetables, nuts, and foods high in antioxidants and omega-3 fatty acids. Opt for light meals and smaller portions as heavy food can make you sluggish.
Hydration is also important for post-workout recovery. Proper hydration helps restore water balance, prevent electrolyte imbalances, and limit muscle soreness. Drink water within the first 30 minutes after starting your workout. Electrolyte supplementation can also help minimize fatigue.
Frequently Asked Questions
How can I prevent muscle soreness after exercise?
Muscle soreness is a common after-effect of workouts, but it can be prevented or reduced. You can incorporate active recovery techniques such as stretching, light cardio, and foam rolling into your routine. Massage therapy and proper hydration are effective techniques for reducing muscle soreness.
Why should you listen to your body during workout recovery?
Your body gives cues when it is pushed too hard during workouts. Listening to it is vital to prevent injuries, avoid burnout, and reduce pain. By doing so, you can recognize when you need rest and when you are fit enough to start again.
How does sleep impact muscle recovery?
Sleep is the key to effective muscle recovery. When you sleep, your body undergoes its natural repair and recovery processes. During deep sleep cycles, there is a surge of blood flow in the body. This helps tissue grow and develop, which is essential for muscle recovery.
Active people often feel exhausted after long and strenuous workout sessions. However, painkillers are the last thing you should opt for to overcome soreness and fatigue. Try these basic, holistic measures to regain your energy levels and get back to your fitness regime. Besides having zero side effects, these techniques offer lasting benefits.
