Anyone who is physically active knows that fatigue is inevitable. No matter how fit you are, there will be times when your body just feels run down and exhausted. According to recent reports, almost 3 out of 5 adults in the United States feel more tired than ever.
But the good news is that there are things you can do to combat physical fatigue. So, if you’re feeling run down, here are some of the best ways to recover from physical exhaustion:
Get enough sleep
It might seem like an obvious one, but it’s worth emphasizing. Most people need 7-8 hours of sleep per night. However, the Centers for Disease Control and Prevention (CDC) estimates that 1 in 3 American adults don’t get enough sleep.
Especially when you’re physically exhausted, your body needs time to recover and rest. So, make sure you’re getting enough sleep each night. And if you’re regularly active, you might need even more. Physical activity can lead to increased energy expenditure and muscle damage.
Getting enough sleep can help your body recover from physical activity and reduce fatigue. And with more energy, you’ll be able to push yourself harder when you do your day-to-day activities.
Warm-ups and cool-downs
It’s essential to warm up your muscles before you get moving and cool them down after your day ends. Many people fail to do this, but it’s an important part of keeping your body healthy and fatigue-free.
Warming up helps to increase your heart rate and prepare your muscles for activity. It also increases blood flow to your muscles and prepares them for work. Cooling down, on the other hand, helps your body to recover from the day’s activity. It flushes out lactic acid build-up while your heart rate returns to normal and helps to remove waste products from your muscles.
Both warm-ups and cool-downs should be gentle and slow initially, gradually increasing in intensity.
For a complete guide on how to warm up and cool down properly, you can search online and find many reputable sources.
Use a massage gun
A massage gun can help relieve muscle soreness by breaking up knots and improving circulation. It uses a technique called deep tissue massage, which is an effective way to reduce muscular pain.
There are many massage guns on the market, so it’s essential to do your research and find one that’s right for you. But a massage gun is definitely worth considering if you’re looking for a great way to reduce muscle soreness and fatigue.
Be sure to use a massage gun on all major muscle groups, including the legs, back, arms, and shoulders. You can also use it on smaller muscle groups, such as the neck and traps. Either way, you’re sure to see a difference in how you feel.
Seek physiotherapy
If you’re experiencing chronic pain or fatigue, physiotherapy treatment can help. This therapy can improve your strength, flexibility, and range of motion. It can also help to relieve pain, reduce inflammation, and promote healing.
Physiotherapy is often recommended for people with injuries or conditions that cause pain and fatigue. But it can also be beneficial for people who want to prevent these problems from occurring in the first place.
If you think physiotherapy might be proper for you, be sure to consult with a qualified physiotherapist. They can help design a treatment plan specifically tailored to your needs. Doing so can help you get the most out of your therapy and reduce your risk of further injury.
Take medications
If pain or fatigue significantly impacts your quality of life, perhaps you need to take some medications. Many medicines on the market can help reduce inflammation, pain, and stiffness.
Depending on the severity of your symptoms, over-the-counter (OTC) or prescription medications might be necessary. Be sure to talk to your doctor before starting any new medication. They can help you determine which one is right for you and if there are any potential side effects to worry about.
However, be careful not to be overdependent on medication. Sometimes, it’s best to let your body heal naturally without using drugs. Nonetheless, medications might be necessary if pain or fatigue significantly impacts your life.
There are different ways to combat physical fatigue. But some methods are more effective than others. You can significantly reduce pain and fatigue by incorporating some or all of the tips above. Although it might take some time and effort, it’ll be worth it in the end. You’ll feel better physically and mentally, leading to a better quality of life overall.