Living with Long COVID often means dealing with muscle weakness, fatigue, and Post Exertional Malaise PEM. Simple things, like climbing stairs or carrying shopping, can feel like climbing a mountain. You are not alone, and understanding what is happening inside your body can make these challenges feel a little less mysterious.
What Happens Inside Your Muscles
One reason for persistent weakness is that your cells’ tiny powerhouses, mitochondria, may not be working efficiently. These little engines generate energy for everything you do, and when they falter, muscles tire quickly and recovery slows—even after minimal activity.
Your body may also struggle to deliver enough oxygen to working muscles, which makes everyday movement feel unexpectedly exhausting. It is like trying to run a race while breathing through a straw. Muscles switch to fatigue mode far too early, leaving you drained after tasks most people take for granted.
Sometimes lactic acid builds up quickly, even after minor activity, giving that familiar burning sensation in your legs or arms. In addition, ongoing inflammation or tiny blood clots in small vessels may further reduce blood flow and oxygen to muscles. This is why on some days muscles feel stiff, sore, or simply unusable, even if you have barely moved.
How to Support Your Recovery
Recovery from muscle weakness in Long COVID is not about pushing through. It is about listening to your body and finding ways to move, rest, and heal.
Pacing your energy is essential. Think of your daily energy like a budget—overspend and you crash. Planning the day around essential tasks, taking breaks, and gently tracking what drains your energy can make a huge difference over time. Some people find an activity diary invaluable for spotting patterns and triggers.
Gentle movement can help if done carefully. Traditional exercise routines often backfire for people with PEM. A physiotherapist who understands Long COVID can suggest movements that support strength without pushing beyond your personal limits. Even small, controlled exercises or stretching can help maintain function while avoiding crashes.
Hot and cold therapy can also soothe tired muscles. Some people finish showers with a short cold rinse, use alternating hot and cold packs, or gently massage sore areas. It is all about finding what your body responds to without increasing symptoms.
Certain supplements may support muscle and energy function, though none are a cure. For example, CoQ10 supports cellular energy, magnesium can ease cramps, and omega three fatty acids may reduce inflammation. Always check with a healthcare professional before starting any supplement.
Small Wins Matter
Recovery is slow, and progress often comes in tiny steps. Standing without dizziness, walking to the mailbox, or making a cup of tea without collapsing—these are victories. Celebrate them. Your body is healing even when it feels fragile, and every little step forward is meaningful.
Research is advancing, and with patience, pacing, and the right support, gradual improvement is possible. Muscle weakness does not define you; it is just part of the journey of living with Long COVID.
Related Topics
Fatigue and Energy Management · Brain Fog and Cognition · POTS and Dysautonomia · Electrolytes and Hydration · Post Exertional Malaise
Disclaimer
This article is based on personal experience and research. It is not medical advice. Always consult a GP or healthcare provider before making changes to your recovery or treatment plan.
Long Covid Journey 