5 Remedies that Will Help Reduce Muscle Fatigue

17 January, 2020
Physical exercise and health problems can cause muscle fatigue. It's important to reduce muscle fatigue so you can carry on with your daily activities.

Maybe you’ve just started going to the gym. Perhaps you haven’t been sleeping well. Or maybe you’ve had to use your muscles more than usual. In any case, it’s important to know what to do to reduce muscle fatigue so you don’t have to spend the whole day in pain.

Today, we’ll show you how to reduce muscle fatigue.

What Causes Muscle Fatigue?

Sometimes, the alarm will go off and it feels like you can’t get out of bed. When you try, any movement may feel impossible and requires a lot of energy. If this is the case, you’re probably suffering from muscle fatigue.

Muscular fatigue isn’t always caused by a bad movement or overly strenuous effort. Sometimes, it may be due to something known as ‘chronic fatigue syndrome,’ which mainly affects women. Another cause is the weakening of the immune system or even certain diseases like muscular dystrophy or inflammatory myopathy.

Of course, we can’t ignore the possibility of arthritis and osteoarthritis, because they can also cause muscle fatigue. Women who have gone through or that are going through menopause may not have enough calcium in their bodies. The lack of this mineral stimulates muscle contraction and can cause pain or fatigue.

Discover: Muscle Cramps: Learn to Treat Them at Home

How to Reduce Muscle Fatigue

These are some tips to reduce muscle fatigue.

If the muscle fatigue is caused my exercise or by strenuous effort, it’s important that you give your muscles time to rest and recover. You should wait between 24 and 48 hours before you train again. During that time, try to sleep well and don’t perform any strenuous physical activities.  Instead of working out, try stretching your muscles for 15 seconds while you breathe.

When you have muscle fatigue from training, you can try the ice and heat technique for 10 minutes. This will work if there isn’t any inflammation. However, if you do have inflammation, it’s best to just apply the ice.

Food is also very important to help you reduce muscle fatigue: eat foods that include complex proteins, such as legumes, dairy and meats. That way, you’ll be consuming the amino acids that you’ll need to recover. And, of course, don’t forget about hydration. As you’ve probably read before, you’ll want to drink at least 6-8 glasses of water per day.

Home Remedies to Reduce Muscle Fatigue

If you have a lot of muscle fatigue, you might want to try a natural remedy. These natural remedies will help increase your energy and will help your body recover. Pay attention to the following options that we’re going to show you.

1. Oatmeal, banana and honey smoothie

It’s very important to consume carbohydrates because they nourish the body and can prevent or reduce muscle fatigue.

You can drink this milkshake made with oatmeal, banana and honey for breakfast, after exercise or mid-morning. This will help you reduce muscle fatigue.


  • 1 banana (60-80 g)
  • 3 teaspoons of honey (15 g)
  • 1 cup of oat flakes (100 g)


  • Soak the oat flakes in warm water for a few minutes.
  • Then, put them in the blender along with the banana and some honey.
  • Blend the ingredients until you have a smooth cream.
  • Enjoy!

2. Spinach, melon and grape shake

This is the perfect shake for muscle fatigue. Spinach strengthens tissues and is rich in calcium. Melon is very hydrating, absorbs quickly and has a lot of vitamins and minerals. As for grapes, they’re rich in magnesium, potassium and several antioxidants that improve physical performance.


  • 10 grapes
  • 1 glass of water (250 ml)
  • Handful of raw spinach leaves
  • 1 1/2 cups of melon (150 g)


  • Wash the spinach well.
  • Cut the melon into small pieces and then add all of the ingredients to the blender.
  • Drink it in the morning. It’s best to drink on an empty stomach.

3. Ginger tea

This root has a very particular aroma and flavor, and it will help you say goodbye to muscle aches. In addition to adding it to your dishes (for example, salads, cakes or soups), we also recommend drinking it as an infusion.


  • 1 slice of ginger root or 3 teaspoons of chopped ginger (15 g)
  • 1 glass of water (250 ml)


  • Add the ginger to a cup of water and bring it to a boil.
  • Let it boil for 10 minutes.
  • Remove the root and drink the infusion while it’s still very hot, as long as it doesn’t burn you. Try drinking it before bed.

4. Maca powder

This is maca powder.

Maca is another root that’s originally from South America. It has energizing properties and a large contribution of vitamin B. You can get it a lot of different ways, but we recommend using maca powder. This powder can be added to either a fruit juice or toast with cheese or a smoothie.

  • To take advantage of its benefits, you should consume between 1 and 3 tablespoons a day.
  • If you consume it daily, skip one day a week.

Read this article: 7 Benefits of Maca Root for Women

5. Ginseng tea

Another natural remedy that will help reduce muscle fatigue can be found in the form of pills or a dry root. In the latter, you can use it to make an infusion that will give you a good amount of minerals and vitamins, which will help your muscles recover. 


  • 1 cup of water (250 ml)
  • 1/4 teaspoon ground ginseng root (1.25 g)
  • Optional: 5 teaspoons of honey (25 g)


  • To make ginseng tea, grind one gram of the root and mix it with a cup of boiling water.
  • After letting it sit for five minutes, drink it as hot as possible (without burning yourself!).
  • You can sweeten it with a touch of honey.

Talk to Your Doctor

If you frequently experience muscle fatigue, you should talk to your doctor. She or he will help determine what’s going on and what you can do to treat it correctly.