21/07/2024
Muscle fatigue can occur in two basic mechanisms: involves within the motor units
(i.e. peripheral nerves, motor endplates, muscle fibers).
Sounds like jargon right??
Well.. simplified...
Peripheral fatigue is produced by changes at or distal (the furthest point away from the attachment point) to the neuromuscular (where the info is sent too) junction.
The cause may be the depletion of some necessary substance(s) and/or the accumulation of catabolites or other substances set free by the muscle activity.
Central fatigue originates at the central nervous system (CNS), which decreases the neural drive to the muscle.It is caused by an inhibition elicited by nervous impulses from receptors in the fatigued muscles.
The inhibition may act on the motor pathways anywhere from the voluntary centers in the brain to the spinal motor neurons. This kind of fatigue manifests itself by a decrease in the outflow of motor impulses to the muscles.
Symptoms
When you experience fatigue, the force behind the muscles’ movements decrease, causing you to feel weaker, often this weakness is the initial sign.
Other symptoms associated with muscle fatigue include:
👊soreness
👊 localized pain,
👊 shortness of breath,
👊muscle twitching
👊 trembling
or even a weak grip.
Treatment
There are no formal guidelines for treating muscle fatigue as a symptom. Treatment depends on the underlying cause of muscle fatigue and accompanying symptoms. If muscle fatigue, especially if it’s unrelated to exercise, a doctors assessment is needed to evaluate clients medical history and symptoms to rule out more serious health conditions.
In many cases, your muscle fatigue will improve with rest and recovery.
Staying hydrated and a good balanced diet all help.
👍Tips for exercising
Take time to recover: Always take at least one day a week off to allow your body to recover and stay hydrated.
👍Cool down:
If you're doing weight training or any type of resistance training. 👊If you're doing more endurance training (a long bike ride, or a race)
A shorter ride might be beneficial the next day.
The goal of these activities is to decrease the amount of by products of exercise in your body eg Lactic acid,.
👊 Another way to reduce lactic acid, is to wear compression stockings while working out.
👊Listen to your body. 👊Pay attention to your body’s signals. 👊Prevention of muscle fatigue is always better than treatment.
👊If you notice that you're lifting too much (we are not talking attempting a new weight here, we mean overloading) and you're very sore IMMEDIATELY afterwards, cut back/break in gently to the new weight a kg or 2 at a time than jumping 5kg/10kg.
We say this because you may be hitting a wall too fast, and too quickly.
This creates several muscular reasons for fatigue and can cause improper technique and damage!
If your activities are followed by severe pain or changes in the color of your urine, you should seek medical attention!
Potential Treatment for Muscle Fatigue
👊Improper exercise. 👊Long time combat, military training.
👊 Some related diseases (eg cancer and stroke) can cause muscle fatigue, which negatively affects athletic achievement, military combat ability and patient recovery.
At present, there are still no official or semi-official recommendations for the treatment of muscle fatigue. However, some nonspecific treatments, such as synthetic products (eg amphetamine and caffeine), OR
natural products (eg ginseng and rhodiola rosea) and nutritional supplements such as vitamins and minerals and creatine, have been used clinically or experimentally, and have shown some effects in various studies.
