Trembling and Shivering After Physical Activity - Tackling the Aftermath

Introduction

Trembling and shivering are involuntary movements of the body, but they can have different causes and manifestations. Trembling, also known as tremors, is a rhythmic, repetitive movement of a body part or the entire body. Tremors can vary in intensity and frequency, and they can occur at rest or during voluntary movements. They are often associated with conditions such as Parkinson's disease, essential tremor, or certain medications. Tremors can affect the hands, legs, head, voice, arms, or even other parts of the body.

On the other hand, shivering is a physiological response to cold or a drop in body temperature. When the body's core temperature falls, the muscles contract and relax rapidly in an attempt to generate heat and raise the body's temperature. This rapid muscle contraction and relaxation create a shaking or shivering sensation. Shivering helps the body maintain its temperature and prevent hypothermia.

What Causes the Body to Tremble and Shiver After Physical Exercise?

Physical exercise refers to any bodily activity that requires physical effort and helps improve or maintain physical fitness and overall health. Exercise can take many forms, including aerobic activities like running, cycling, and swimming, as well as strength training exercises like weight lifting and resistance training. After physical exercise, the body may experience trembling and shivering due to a number of reasons, including:

• Dehydration: Dehydration can also cause trembling or shivering after exercise. When the body is dehydrated, the muscles may not receive enough fluids and electrolytes, which can cause them to contract and spasm.

• Low Blood Sugar: Low blood sugar, also known as hypoglycemia, can cause trembling or shivering after exercise. When the body runs low on glucose, which is the primary source of energy for the muscles, the body may start to shake or shiver.

• Overexertion: Overexertion during exercise can cause trembling or shivering. When the body is pushed beyond its limits, the muscles may start to tremble or shake as a way to signal that they need rest.

• Muscle Fatigue: Trembling or shivering after exercise can be a sign of muscle fatigue. During exercise, the muscles use up energy and produce waste products such as lactic acid, which can cause the muscles to feel tired and shaky.

• Electrolyte Imbalances: Physical exertion and sweating can cause electrolyte imbalances, particularly a loss of minerals such as sodium, potassium, and magnesium. These imbalances can affect muscle function and contribute to trembling or muscle spasms.

• High Caffeine Intake: Individual likes to drink coffee, drinks, and pre-work supplements before exercise. These types of beverages contain caffeine that helps in power through the workout. Shaking due to caffeine can mostly affect limbs and hands and can involve other body parts like dizziness, fast heartbeat, insomnia, nausea, diarrhea, and elevated blood pressure.

• Cooling Down: After a workout, when the body starts to cool down, it can trigger shivering as a response to regulate body temperature. Shivering helps generate heat and maintain body warmth.

Mild trembling or shivering after exercise is not usually a cause for concern. But if the trembling or shivering is severe, accompanied by other symptoms such as dizziness or nausea, or if it persists for an extended time, it is recommended to seek help from a healthcare professional for further evaluation.

How to Manage Trembling and Shivering After Physical Activity?

If an individual experiences trembling and shivering after physical activity, it can be managed by the following:

• Rehydrate: Drink plenty of fluids, such as water or sports drinks, to replenish the fluids lost during physical activity. This can help prevent dehydration and reduce muscle spasms.

• Stretch: Gently stretch the muscles that are trembling or shivering to reduce muscle tension and promote relaxation. Focus on gentle stretches that target the muscles.

• Rest and Relax: Resting and relaxing after physical activity can help the body recover and reduce muscle fatigue. Sit or lie down in a comfortable position, take slow deep breaths, and allow the body to rest where it worked during exercise.

• Proper Nutrition: Ensure the body has a balanced diet that includes sufficient carbohydrates, proteins, and healthy fats. Carbohydrates provide energy for exercise, while proteins help with muscle repair and recovery. A well-rounded diet supports the body's overall function and can help prevent trembling or shivering.

• Eat a Snack: Eat a snack high in carbohydrates, like fruit or crackers, to replenish energy levels and prevent low blood sugar levels.

• Warm-up and Cool-Down: Prior to starting a workout, engage in a proper warm-up routine to gradually increase the heart rate and warm up the muscles. Similarly, finish the workout with a cool-down period to slowly lower the heart rate and allow the body to transition back to a resting state. This can help reduce post-exercise trembling.

• Gradual Progression: If an individual frequently experiences trembling or shivering after exercise, gradually increase the intensity and duration of the workouts over time. Allowing the body to adapt progressively can help minimize post-exercise symptoms.

• Monitor Exercise and Routine: Pay attention to how the body responds to different types of exercise and adjust accordingly. If a particular activity consistently triggers excessive trembling or shivering, an individual may need to modify or choose alternative exercises that better suit the body's needs.

• Seeking Medical Attention: If trembling or shivering is severe, persists for an extended period of time, or is accompanied by other symptoms such as dizziness, nausea, or difficulty breathing, it is recommended to seek medical attention from a healthcare professional.

Conclusion

Few cases of shivering and trembling post-physical activity resolve on their own or by rest. But the conditions where trembling and shivering are so severe it is recommended to seek immediate help from a healthcare provider for an accurate diagnosis and proper management. The provider can also perform a certain physical examination and assess the efficiency of heart and lung functionality. In rare cases, the provider may request a blood test to check for underlying medical conditions, infections, and nutritional deficiencies that can possibly cause trembling and shivering after physical activity. Keeping an overall check on body vitals and capacity before exertion is best for an individual's health during and post-workout.