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Sports fatigue
When you have an overwhelming and sustained feeling of exhaustion from exercise or sports activity or have a decreased capacity when trying to complete any physical activity in general, you may have sports fatigue.
What is sports fatigue?
Sports fatigue refers to a state of physical and mental exhaustion that individuals can experience as a result of intense training or competition. It can manifest itself in several ways, including through decreased performance, lack of motivation, and increased perception of effort. There are two main types of sports fatigue:
Physical fatigue
Arising from the physical demands placed on the body, such as muscle exhaustion, depletion of energy stores, and accumulation of metabolic products such as lactic acid, physical fatigue often leads to reduced strength, endurance, and overall physical capability.
Mental fatigue
Involving a decline in cognitive function and motivation, often resulting from prolonged focus, stress, and emotional strain associated with competitive sports, mental fatigue can affect decision-making skills, concentration, and an athlete's psychological resilience.
Managing sports fatigue is crucial if athletes want to optimise their performance, recovery, and overall wellbeing. Strategies may include adequate rest, nutrition, hydration, and mental conditioning.
Causes of sports fatigue
1. Intense or prolonged training sessions can lead to fatigue. This includes both volume (duration) and intensity (effort level)
2. Failing to allow the body sufficient time to recover between workouts can result in cumulative fatigue
3. Poor nutritional, dietary choices or insufficient caloric intake can deplete energy reserves, leading to fatigue. Nutrient deficiencies, particularly in carbohydrates, proteins, and vitamins, can also contribute
4. Dehydration can impair performance and lead to feelings of fatigue, with electrolyte imbalances exacerbating this issue.
5. Psychological factors, such as anxiety, pressure to perform, or personal issues, can lead to mental fatigue, impacting an athlete’s focus and energy levels.
6. Extreme temperatures, altitude, and humidity can increase fatigue levels, as the body must work harder to maintain homeostasis.
Need to know
Sports fatigue can be caused by a variety of factors including overtraining, inadequate nutrition, dehydration, lack of sleep, and insufficient recovery time.
One of our consultants will discuss your symptoms with you and provide you with a suspected diagnosis. They may order tests to rule out any underlying issues such as infections or deficiencies. Heart disease, diabetes, sleep apnoea and thyroid issues may also be investigated, and they may ask about your training schedule, diet and rest patterns to determine the actual cause(s).
You can prevent sports fatigue by maintaining proper hydration, balanced nutrition, adequate sleep, structured training plans, and incorporating rest days into their routines.
Proper nutrition is essential for energy replenishment, muscle recovery, and overall performance. A balanced diet rich in carbohydrates, proteins, and healthy fats is crucial.
If fatigue persists despite rest and recovery, or if it’s accompanied by severe pain, injury, or significant changes in performance, you should seek medical advice.
Yes, sports fatigue can result in a higher risk of injuries due to decreased focus, slower reaction times, and impaired physical performance.
Endurance sports, like running and cycling, tend to lead to fatigue more quickly due to the extended physical exertion required, but fatigue can occur in any sport.
It is advisable to see a SEM consultant if you are at the start of your exercise journey and want to plan activities properly, or if you have already sought professional help and are still experiencing symptoms. By understanding and addressing the factors that contribute to sports fatigue, individuals can improve their performance while minimising the risk of burnout and injury.
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This content is intended for general information only and does not replace the need for personal advice from a qualified health professional.