How’s muscle fever? | What is muscle fever and why does it occur

Muscle fever can be an unpleasant experience for anyone who engages in vigorous physical activity. This article explores the causes, symptoms, and effective methods for relieving post-exercise muscle discomfort, providing valuable information for both athletes and occasionally active people.

What is muscle fever and why does it occur

Muscle fever is muscle pain and stiffness that occurs after intense or unusual physical exertion. This usually occurs 24-48 hours after physical activity and can persist for up to 4-5 days. Symptoms include pain, tenderness, and stiffness in the affected muscles, as well as a temporary decrease in muscle strength.

The main causes of muscle fever are:

• Microlesions in muscle fibers following intense effort
• Local inflammation in response to these microtraumas
• New or unusual body exercises
• Sudden increase in training intensity

It is important to note that muscle fever can affect anyone, regardless of fitness level. Although unpleasant, this is a normal process of the body adapting to physical exercise and does not pose a health risk in the absence of other complications.

Symptoms of muscle fever

Understanding how muscle fever manifests itself in different areas of the body can help you identify and treat it more effectively. Here are some specific examples:

• Muscle fever in the legs: pain and stiffness in the thighs, calves and soles of the feet
• Abdominal muscle fever: discomfort and tenderness in the abdominal muscles
• Muscle fever in the back: pain and tension in the back muscles, especially in the lumbar area
• Calf muscle fever: severe pain and difficulty walking due to stiffness in the calves

Symptoms usually appear 24-48 hours after intense physical exertion and can persist for up to 5-7 days, reaching maximum intensity in the first 2-3 days. Although unpleasant, they are part of the body’s normal process of adapting to physical activity.

Effective remedies: how does muscle fever go

Once muscle fever occurs, there are several effective methods to relieve the symptoms and speed up the recovery process. These remedies can be applied by both professional athletes and people who practice sports occasionally:

1. Adequate hydration

Adequate fluid intake is essential for muscle recovery. Optimal hydration facilitates the transport of nutrients to the affected muscles, the elimination of toxins and the maintenance of tissue flexibility. It is recommended to drink plain water or isotonic drinks to replenish electrolyte losses after training.

2. Stretching and light movement

While it may seem counterintuitive, continuing to move in a controlled manner can help relieve muscle soreness. Gentle stretching, short walks and low-range mobility exercises stimulate blood circulation and help relax tight muscles. For more tips on how to avoid common running mistakes and prevent muscle fever, you can check out this article on common running mistakes.

3. Hot and cold therapy

Alternating between hot and cold applications can be very effective in reducing pain and inflammation. Hot compresses relax muscles and improve circulation, while cold compresses reduce inflammation and numb pain. Alternating hot and cold showers stimulates circulation and speeds up recovery.

4. Massage and self-massage

Massage can help relax tense muscles, improve blood circulation and eliminate accumulated lactic acid. You can opt for a professional massage or use a foam roller for self-massage at home. For a more advanced massage experience, you can try the Hyperice Hypersphere Vibrating Massage and Recovery Ball, which helps increase flexibility, improve circulation and reduce muscle soreness.

5. Quality rest and sleep

Adequate rest is essential for muscle recovery. Sleeping 7-8 hours per night, a regular sleep schedule and creating an environment conducive to restful sleep is recommended. During sleep, the body produces growth hormones that help repair and regenerate muscle tissue.

6. Nutritional supplements

Some supplements can support the muscle recovery process, such as magnesium, protein and amino acids (BCAAs), antioxidant vitamins (C and E), and omega-3s. It is important to consult a specialist before starting any supplement regimen.

How long does muscle fever last and how does it develop

Understanding the typical course of muscle fever can help you manage symptoms more effectively and plan future physical activities. Muscle fever generally occurs 24 to 48 hours after intense physical exertion, reaches a peak between 48 and 72 hours, and lasts 3 to 7 days until symptoms completely disappear.

The evolution of muscle fever usually follows this pattern:

1. The first 24 hours: The pain begins to appear gradually
2. 24-72 hours: The intensity of muscle pain and stiffness increases, reaching its maximum level
3. 72-96 hours: Symptoms begin to improve gradually
4. 4-7 days: Pain and discomfort decrease until they disappear

Factors that influence the duration of muscle soreness include the intensity and duration of exercise, the person’s fitness level, the muscle groups involved, post-exercise hydration and nutrition, active rest, and recovery.

Prevention of muscle fever

While muscle soreness is a normal part of the process of adapting to exercise, there are strategies that can help prevent or reduce its intensity. Implementing these practices can significantly improve your training and recovery experience:

• Perform a proper warm-up before training
• Gradually increase the intensity and duration of your training
• Maintaining optimal hydration before, during and after training
• Ensure adequate nutrition, rich in proteins and antioxidants
• Inclusion of active recovery exercises after training
• Allow enough time to rest and sleep between workouts

If muscle fever occurs, it is recommended to continue doing light movements, apply hot or cold compresses, use a foam roller for self-massage, and eat foods rich in antioxidants and omega-3s. For more effective recovery, you may consider using an electrostimulation device such as the Compex Fit 5.0, which can help develop muscles and relax them after intense exercise.

Muscle fever in children: characteristics and treatment

Muscle fever in children presents some peculiarities that require a specific approach. Parents and coaches need to be aware of these differences to adequately manage muscle discomfort in young athletes:

• It occurs less often than in adults, but can be more intense
• It usually sets within 12-24 hours after intense physical exertion
• It lasts on average 2-3 days, less than in adults
• It may be accompanied by severe tiredness and irritability

For the treatment of muscle fever in children it is recommended:

• Rest and temporary reduction of intense physical activity
• Adequate hydration with water and natural juices
• Application of hot compresses on the affected areas
• Gentle massage of sore muscles
• Age-appropriate stretching and mobility exercises

It is important not to force your child to resume vigorous physical activity until symptoms have completely disappeared. If muscle fever persists for more than 3-4 days or is accompanied by other worrying symptoms, it is recommended to consult your pediatrician.

Conclusion: Effective management of muscle fever

Muscle fever, while unpleasant, is a sign of the body’s adaptation to exercise and can be managed effectively with simple methods. Hydration, rest, light exercise, and proper application of heat and cold therapy are essential to alleviate symptoms. For prevention it is essential to pay attention to the correct warm-up, gradual increase in training intensity and post-exercise recovery. Understanding the causes and evolution of muscle fever allows for a more informed approach to the training and recovery process, helping to improve performance and overall health.