If you’ve been living with Long COVID, you’ll know the struggle is all too real—especially when it comes to muscle weakness. It often feels like your body’s battery is stuck at 5%, no matter how much you rest. Everyday tasks, like climbing stairs or carrying shopping bags, can feel like scaling a mountain. But the good news is, you’re not alone in this, and new research is shedding light on what’s happening with your muscles and why. There’s hope that these findings could provide some much-needed clarity and direction for recovery.
Why Does Long COVID Affect Muscles?
First, let’s break down what’s happening in your body:
1. Mitochondria Misfire:
Your mitochondria (tiny powerhouses in your cells) generate energy. With Long COVID, they can be damaged, leading to fatigue and Post-Exertional Malaise (PEM). Dr. Rob Wüst’s 2024 research highlights how impaired mitochondria contribute to muscle weakness and slow recovery.
2. Oxygen Struggles:
Even if you’re breathing fine, your body might not be delivering enough oxygen to your muscles. It’s like trying to run a race with a straw for air. Less oxygen means quicker burnout.
3. Lactic Acid Buildup:
Your body might switch to anaerobic (low-oxygen) mode too easily, causing lactic acid to build up. Normally, that “burn” comes after intense exercise—but with Long COVID, it can happen just from standing up.
4. Inflammation and Microclots:
Inflammation and tiny blood clots (microclots) can block small blood vessels, reducing oxygen delivery to your muscles. This might explain why your muscles feel stiff, sore, or just plain useless on some days.
Some Tips for Managing Muscle Weakness
1. Pace Yourself:
Pacing is your new best friend. Think of it like budgeting your energy—spend it wisely, or you’ll crash. Use the “3 Ps” method:
- Plan: Schedule your day, focusing on essential tasks.
- Prioritise: Do the most important things first.
- Pace: Take regular breaks, even when you feel okay.
I’ve found that keeping an activity diary can be really helpful in tracking what drains or boosts my energy. It helps identify patterns and even reveals unexpected triggers. However, it’s important to have a bit of energy to begin with, so take it easy at first.
2. Gentle Physiotherapy:
Forget “no pain, no gain”—that approach doesn’t work here. It’s crucial to find a physiotherapist who understands Long COVID and Post-Exertional Malaise (PEM). Some form of movement within your “energy envelope” is key. Check out longcovid.physio to find experts who know their stuff.
3. Hot and Cold Therapy:
Alternating hot and cold treatments can help boost circulation and ease muscle stiffness. Try finishing your shower with 30 seconds of cold water to relieve tension and promote recovery. If, like me, showers aren’t an option, ice immersion or using hot and cold packs in bed can also work. These methods reduce inflammation and improve circulation, helping to soothe sore muscles over time.
4. Consider Supplements:
While there’s no magic cure, some supplements might offer some support to your muscles:
- CoQ10: Helps improve mitochondrial function.
- Magnesium: Eases muscle cramps and promotes relaxation.
- Omega-3 Fatty Acids: Reduce inflammation.
Always check with your doctor before starting anything new—Google doesn’t have a medical degree!
Rebuilding Strength: It’s a Marathon, Not a Sprint
Recovering from Long COVID isn’t about pushing through; it’s about being kind to your body. Celebrate the small victories, whether it’s standing up without feeling dizzy or walking around the block. Progress might be slow, but it’s still progress. Remember: You’re not weak; you’re healing. With patience, the right support, and a bit of pacing, things will gradually settle. While we may not have all the answers yet, research is progressing, and with time, we’ll have better solutions to guide us through this challenging recovery.
Disclaimer: I’m not a doctor, and this is based on personal experience and research. Always consult your GP or healthcare provider before making changes to your recovery plan.
Long Covid Journey 