By Caitlin Kilcoyne, MS, LAT, ATC, OTC

Think of the last time you were fatigued at work. Maybe your arms started shaking after holding a heavy tool overhead for too long. Or maybe you were huffing it across a warehouse floor or large construction site in heavy gear and work boots, arriving at the other side with your heart pounding and trying to catch your breath.

Both can leave you feeling spent, but muscular and cardiovascular fatigue are two different kinds of tired. Understanding the difference can help you recognize what’s tiring first and prepare both systems for the demands of your work.

Know Your Tired

Muscular fatigue is often localized to the muscles doing the work. You may otherwise feel fine, but be unable to produce the same force from those specific muscles. Shaking, burning, and a noticeable drop in strength can follow.

Cardiovascular fatigue affects the entire body. This occurs when you have overtaxed your system and your oxygen supply is unable to keep up with the body’s demand. A racing heart rate, being out of breath, and overall weakness or loss of stamina can follow.

A Game of Two Halves

Think of a soccer game. Players are running for 90 minutes, often covering more than 7 miles, so we expect them to have a high degree of cardiovascular fitness. Their muscles also need to continue to propel them.

If the muscles of their legs fatigue, performance and form can break down, which could lead to injury. On the other side, strong musculature can produce immense force and speed, but without a properly trained cardiovascular system, they may not be able to maintain their stamina and performance for the entire match.

When Tired Takes Over

Industrial athletes are asked to push their bodies every day, performing physically demanding tasks for hours at a time. Endurance and form are vitally important in preventing injuries.

If repeated lifting is required and the muscles of the legs fatigue, we tend to rely more on the muscles in our backs to provide the force (and we know back lifting is a big no-no). Whole-body cardiovascular fatigue can also cause form to break down, placing strain on areas not used to taking on the load.

Train Both

Issues can be mitigated by ensuring we are training both systems regularly. Work on your cardio endurance by walking, jogging, swimming, or anything that gets your heart rate up. Work on muscular endurance by targeting and stressing specific muscle groups. Access to a gym or equipment is not necessary. Bodyweight exercises and outdoor walks can be a great way to get moving.

Recognizing fatigue is also important. If you notice a system is failing, switch up what you’re doing to give your body some rest before it gives out. Pushing through fatigue to the point of injury is not a badge of honor. Whatever your kind of tired, maintaining your health will greatly aid yourself and your team.

Caitlin Kilcoyne, MS, LAT, ATC, OTC || Caitlin is an athletic trainer from Hornell, NY who built her foundation at Mercyhurst University and Youngstown State University before expanding her skillset as a Physician Extender and Orthopedic Technologist. A die-hard Yankees fan and unapologetic dog person, she spends her free time on the water whenever she can.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right!