7 ways to recover from muscle fatigue at home

Want to recover from muscle fatigue faster? Here are seven tips that can give your body the fuel and space it needs to recover and be ready for the next round.

We all know the feeling. You start a workout, you feel full of energy – as if you could go on forever. Gradually, though, that feeling starts to wane. Your muscles start to ache, and the dreaded muscle fatigue sets in.

Suddenly, they won’t do what you want them to or lift the weights they could at the beginning of the session. The next morning, your muscles scream at you as you try to get out of bed. You feel drained of energy and it takes you longer to lift things up than usual.

That’s muscle fatigue, and if you’ve done any sort of exercise in your life, the chances are you’ve felt it at some point.

Some people even like the feeling – it’s a sign that exercise is doing its job, but if you don’t recover properly, you could be doing yourself more harm than good.

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Fortunately, there are many quick and simple ways you can do that at home.

1. Rest up

There’s a reason why top sportspeople usually take a day off after a big game – their bodies need the rest.

Usually, a few days of rest after heavy exercise should be enough time to recover from muscle fatigue.

If it takes any longer, it’s a sign that you may have pushed things too far, and you might need to consider scaling things back.

During your rest, the body’s immune system is repairing your muscles. The good news here is that once they have rebuilt them, they will be back stronger than before. That’s why scaling up your exercise over time can make you fitter and stronger.

2. Cool down

We’ve all heard of the warm-up before exercise, but it’s also important to warm down. If you’ve been doing heavy-weight training or any type of resistance training, it may help to do a light aerobic cool down, such as a short bike ride or run.

If you’ve done lengthy endurance training such as a long run, going for a shorter bike ride or jogging the next day could be helpful.

Low intensity exercise promotes blood flow and encourages the healing process without inflicting further damage to your muscles.

3. Massages or myofascial release

Top sports stars spend a fair amount of time on the massage table. This can reduce the severity of delayed muscle pain by easing the tightness of the muscles and increasing tissue elasticity.

This can lead to a quicker recovery and will also reduce the chances of muscle fatigue and a muscle-related injury during your next workout.

Self-massage, also known as self-myofascial release, involves applying pressure to specific areas of your body to release muscle knots, improve circulation, and reduce muscle soreness.

Identify and target specific trigger points or tight areas within the muscle. Spend more time on these spots to release tension effectively.

While massaging, remember to breathe deeply and try to relax the muscle you’re working on. Tension and stress can inhibit the effectiveness of self-massage.

4. Cross training

Variety is the spice of life, so they say, and this definitely applies to exercise. If all you’re doing is running, you’re only training one part of your body, as well as putting increased strain on one set of muscles.

Varying your type of training, such as going for a run one day, lifting weights another, or going for a swim, varies the muscle groups that are being exercised.

While one group is resting and recovering the others are working overtime. It will also improve your general fitness levels.

5. Rest and sleep

In our ‘always-on’ lifestyle, many people find themselves not getting the sleep they need. This is the time when the body produces most of its hormones that help with muscle repair and recovery. Getting the recommended amount of sleep will increase the speed of recovery and have you feeling fitter and healthier.

During rest, your body initiates the repair and rebuilding of muscle fibers that may have been damaged during exercise or strenuous activities.

Rest allows your body to replenish depleted energy stores, such as glycogen, which are essential for muscle function. Adequate rest helps reduce inflammation in the muscles, easing discomfort and promoting healing.

6. Nutrition

Food is always important. It gives you the fuel which your body transforms into energy. Having a healthy wholefoods diet, which is rich in lean protein, whole carbohydrates, and antioxidants, can help to trigger the body changes you need between workouts.

Great foods to include in your diet include pomegranates, watermelons, eggs, dairy, and starchy vegetables. A good glug of coffee can also reduce muscle pain.

7. Supplements

Food supplements can also give your body some of the building blocks it needs to improve muscle recovery. These can provide additional levels of substances found in some natural foods and are available online and at most health food shops.

Top supplements to try include urolithin A, magnesium, protein powders like whey protein, creatine, and tart cherry juice concentrate.

Urolithin A is a bioactive dietary metabolite produced by gut bacteria; urolithin A provides a host of benefits, but most people cannot create enough – that’s where Mitopure comes in.

Mitopure is a highly pure form of urolithin A, and this antiaging compound can benefit anyone looking to optimize cellular health and muscle performance proactively, as it is proven to improve muscle endurance significantly.

Aside from this, it’s important to listen to your body. It will tell you when it’s hurting, when you’re doing too much and when its ready to go again.

If you’re taking too long to recover from muscle fatigue you might have been overly ambitious in your training. If you’re recovering more quickly it may be a sign that you’re ready to get going again. Your body is constantly sending you messages. It’s a good idea to listen.

Improve muscle recovery at home with Mitopure supplements – find out more! 


What causes muscle fatigue?

Muscle fatigue can be caused by intense physical activity, overuse of muscles, poor nutrition, dehydration, or underlying health issues.

How do you recover from muscle fatigue?

Recovery from muscle fatigue involves rest, proper nutrition, hydration, stretching, self-massage, and other relaxation techniques.

How long does it take to recover from muscle fatigue?

The time it takes to recover from muscle fatigue varies, but mild to moderate fatigue can improve within a few days to a week with proper care and treatment.

Photograph: Andres Ayrton/Pexels
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.