The causes of prolonged muscle pain and fatigue throughout the day can stem from various factors.Date21-11-2023
Muscle fatigue and soreness are symptoms that almost everyone commonly experiences, especially those who engage in regular physical activity or high-intensity training.
1. What is prolonged muscle fatigue?
Prolonged muscle fatigue refers to the condition where muscle groups in your body consistently feel tired or sore. Muscle fatigue can occur anywhere on the body, and it is explained by the fact that our bodies are composed of relatively large muscle proportions.
Muscle soreness is an almost universal experience, with individuals encountering it several times throughout their lives. Prolonged or non-prolonged muscle soreness often occurs after accidents, injuries during work, excessive training, or overexertion. In typical cases of muscle soreness, recovery takes about a week, while more severe cases that may last for several months might require the use of pain-relieving medication.
2. Symptoms of muscle fatigue:
- Muscle pain when moving or touching specific areas on the body.
- Fatigued or sore muscles even at rest.
- Tension in muscles at various locations such as the neck, shoulders, back, abdomen, buttocks, thighs, and calves.
- Muscle pain that spreads across multiple areas of the body.
- Reddish rash on the painful muscle areas.
- Mild swelling in the areas experiencing muscle pain.
3. Causes of muscle fatigue:
Individuals engaging in high-intensity sports or exercise may experience prolonged muscle fatigue. Additionally, returning to exercise after a period of rest can lead to muscle soreness. Cases where the intensity of training is suddenly increased may cause muscle pain initially, but adaptation over time can improve the condition.
Water plays a crucial role in cellular metabolism, especially in muscle tissues. Inadequate water supply to the body can result in muscle pain due to impaired respiratory and digestive systems, hindering smooth metabolic exchanges with cells. Insufficient hydration can also hinder optimal muscle function, making it more likely to experience prolonged muscle fatigue during intense physical activity.
3.3. Lack of Sleep:
Adequate sleep duration is crucial for the body’s recovery after work or daily activities. Sufficient sleep allows muscles to rest completely. Sleep deprivation not only affects mental well-being but also contributes to muscle fatigue and soreness, especially in individuals with chronic sleep disturbances. Inadequate muscle recovery combined with physical activity can exacerbate these symptoms. To maintain overall health and avoid fatigue, it is essential to get 6-8 hours of sleep daily.
4. Methods to reduce muscle pain and fatigue:
4.1. Rest and Relaxation:
When experiencing muscle pain and fatigue, a proper rest and relaxation regimen is essential for improvement. In typical cases of muscle soreness, a reasonable relaxation regimen can lead to gradual relief within 5-7 days. Additionally, combining relaxation with massage using hot oil can help alleviate muscle pain, tension, or cramps.
4.2. Hydration or Electrolyte Supplementation:
Water constitutes over 70% of the human body, and dehydration is a common factor in prolonged muscle fatigue. Therefore, adequate water intake is necessary to support faster recovery. Additionally, supplementing with water containing electrolytes and minerals enhances metabolic exchanges and provides essential nutrients for the immune system.
Especially for individuals regularly engaging in sports or strenuous work requiring significant energy, maintaining proper hydration or using electrolyte-rich water is a good habit to preserve health and prevent illnesses.
4.3. Hot Compress at the Spa:
Using a warm water bag or warm compress on areas with prolonged muscle pain helps relax muscles and reduce cramps. This process effectively alleviates muscle pain. A 10-15 minute warm compress is sufficient for muscle relaxation, and it is essential not to overdo it, especially for patients with venous insufficiency, as it may worsen the condition.