Muscle weakness is a common symptom among individuals recovering from COVID-19, often lingering for weeks or months. This persistent symptom is part of long COVID, a condition with many ongoing health problems. Addressing this muscle weakness is important for regaining daily function and improving overall well-being.
Why Muscle Weakness Occurs After COVID
Muscle weakness after a COVID-19 infection stems from several interconnected factors. Deconditioning, from prolonged inactivity or bed rest during illness, is a common cause. Healthy individuals can lose approximately 1% to 1.5% of muscle strength daily with bed rest; a hospital stay of just over a week could result in a 12% loss.
Beyond inactivity, the virus itself can directly affect muscle tissue. COVID-19 can cause myositis, which is inflammation of the muscles, leading to pain and weakness. Research indicates that the SARS-CoV-2 virus may directly damage muscle cells or trigger an immune response that harms them.
Systemic inflammation, characterized by a “cytokine storm,” can also contribute to muscle damage and dysfunction. Brain inflammation can cause muscle problems by releasing inflammatory proteins that reduce their energy production. Neurological impacts, such as motor nerve damage or issues at the neuromuscular junction, can also lead to persistent weakness.
Self-Care Strategies for Recovery
Managing muscle weakness after COVID-19 involves a careful, gradual approach to self-care. Pacing activities is a key strategy: engage in gradual, progressive activity without overexertion. Listen to your body and avoid pushing too hard, which can worsen symptoms, known as post-exertional malaise. Gradually increasing activity allows the body to adapt and rebuild strength without setbacks.
Adequate rest is also crucial for recovery. The body needs time to repair and restore energy. Proper nutrition supports muscle recovery; emphasize protein intake for muscle repair and growth. Staying well-hydrated is important for overall bodily function.
Gentle, mindful movements and exercises aid in regaining muscle strength. Simple exercises like sit-to-stand repetitions (standing slowly from a chair without using your hands) can help rebuild leg strength. Mini-squats (holding a chair for stability) and calf raises also target lower body muscles.
For the upper body, arm rolls and wall push-ups are beneficial. Perform these exercises slowly and with control, gradually increasing repetitions or adding light resistance as strength improves. Belly breathing exercises can also improve respiratory function, which supports overall physical capacity.
When Professional Guidance is Needed
While self-care strategies are beneficial, professional guidance is sometimes necessary for effective recovery from post-COVID muscle weakness. Seek professional help if muscle weakness is severe, persistent, worsens, or significantly interferes with daily activities. Difficulty performing routine tasks like dressing, making meals, or managing medications are clear indicators. Concerns about other underlying conditions contributing to the weakness also warrant medical evaluation.
Physical therapists (PTs) play a significant role in assessing muscle loss and designing tailored rehabilitation plans. They guide patients through progressive exercise programs to improve strength, flexibility, balance, and endurance. Occupational therapists (OTs) help individuals regain the ability to perform daily activities, providing strategies and exercises to make tasks like getting dressed or preparing food more manageable. Doctors can rule out other causes of muscle weakness, manage co-occurring conditions, and coordinate care with specialists. A professional assessment evaluates muscle strength, range of motion, and functional abilities, leading to a personalized plan that may include therapeutic exercises, activity pacing, and energy conservation techniques.
Navigating Long-Term Recovery
Recovering from post-COVID muscle weakness requires patience and consistency. The path to recovery can be non-linear, with symptom fluctuations and progress occurring in small steps. Setting realistic goals and acknowledging incremental improvements are important for maintaining motivation.
Individuals often experience anxiety, depression, or cognitive challenges like “brain fog” alongside physical symptoms. These psychological aspects can impact physical recovery and overall well-being. Addressing mental health needs, through counseling or support groups, is an integral part of a holistic recovery approach. Embracing a long-term perspective and focusing on gradual, sustainable progress can help individuals navigate the complexities of ongoing recovery.