Most people will experience muscle fatigue at some point in their lives while working out, whether they are hiking on the weekends, lifting weights regularly, or practicing yoga every now and then.
But not all muscle fatigue is created equally. To ensure your body receives the care it needs to get back to being active as quickly as possible, knowing the type of muscle fatigue you are experiencing is important. We’ll examine the three major forms of muscle fatigue: DOMS, acute muscle soreness, and systemic fatigue. Why each occurs, how to recover from them, and different techniques to relieve them.
DOMS: The Delayed Aftershock
The delayed onset muscle soreness (DOMS) usually occurs 12 to 48 hours after a new or strenuous workout. The cause of this soreness is the micro-tearing of the muscles, primarily due to eccentric actions such as downhill running or lowering a weight. DOMS is characterized by stiffness, swelling, and tenderness of the affected area.
While this is a normal progression in improving your fitness level, it can be quite painful. Fortunately, DOMS is usually short-lived; it generally resolves itself within a couple of days. Engaging in active recovery can help alleviate the discomfort; examples include walking, slow cycling, or performing a gentle yoga session, which promotes blood flow and does not add additional stress to the already fatigued muscles.
Tools designed to assist in reducing the stiffness of the muscles include foam rollers and massage guns. Topically applied products such as menthol, arnica, or magnesium creams can provide temporary relief from the soreness caused by DOMS. Adequate hydration, restful sleep, and consuming anti-inflammatory foods such as tart cherry juice or turmeric also contribute to the recovery process.
Acute Muscle Soreness: The In-The-Moment Burn
You’ve probably experienced acute muscle soreness when you were in the middle of a set of squats, or when you are holding a plank position, and you feel a burning sensation in your muscles. This soreness develops during a workout or immediately following a workout and is usually the result of the accumulation of lactic acid and other metabolic by-products in the muscles.
Typically, this soreness resolves itself relatively quickly, often within minutes, as the body cleanses these metabolites from the muscles and oxygenation is restored to the muscles. Performing stretches after a workout and engaging in a cool-down routine can help prevent any lingering soreness. Additionally, remaining mobile throughout the day can aid in the recovery process.
Should you continue to experience persistent soreness, you should evaluate the intensity and form of your workouts to determine if you are placing excessive stress on the muscles.
Systemic Fatigue: When the Entire Body Slows Down
Different from localized soreness, systemic fatigue is a feeling that your entire body is tired and lacks energy. Systemic fatigue is commonly related to sleep deprivation, overtraining, stress, or illness. Commonly associated symptoms of systemic fatigue include mental fogginess, decreased physical performance, and a decrease in overall motivation.
In this instance, rest is non-negotiable. Rest does not necessarily equate to a day away from the gym. It means complete recovery. Quality of sleep becomes a high priority, as does your nutrition. Consuming adequate amounts of protein, complex carbohydrates, and electrolytes will help restore depleted stores. Adaptogenic herbs such as ashwagandha and reishi can also help regulate stress levels and support recovery.
Some athletes find that utilizing products such as CBD for pain and recovery can provide support to the body’s endocannabinoid system and possibly provide a positive impact on the body’s inflammation response.
Using Nature to Support Recovery
Your body has an incredible ability to heal itself. The goal of supporting recovery is to support the body in repairing itself so you can perform at higher levels.
Many natural remedies, such as ginger, curcumin, magnesium, and omega-3 fatty acids, provide gentle yet effective methods of providing support.
Warm baths using Epsom salts, herbal teas that contain anti-inflammatory agents, and various breathing exercises can also provide support to both muscle recovery and systemic resiliency. Consistency is more important than intensity.
Knowing Your Level of Fatigue and Respecting Recovery
Recognizing the type of fatigue you are experiencing provides you with the opportunity to respond to your body rather than react to it. Ensuring your body has the time and right tools to recover is how you reach your health and fitness goals.
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