Why You Feel Extra Tired and Weak in CFS & Long COVID Recovery
Introduction
If you’re recovering from chronic fatigue syndrome (CFS) or long COVID, you may feel extra weak, shaky, and exhausted—even when doing simple activities. Walking to the mailbox, carrying groceries, or even standing for too long might feel impossible.
This can be frustrating and scary, especially if you were once active and strong. You might wonder:
❓ Why do I feel so weak?
❓ Is my body shutting down?
❓ Will I ever get my strength back?
The good news? Your body is not broken. What you’re experiencing is likely a combination of nervous system dysregulation and deconditioning—both of which can be reversed.
In this blog, we’ll break down why this happens and how you can regain your strength without pushing too hard.
Understanding Deconditioning: “Use It or Lose It”
If you’ve been housebound, couch-bound, or bedridden for weeks or months, your muscles haven’t been used the way they normally would be. This leads to a process called deconditioning, which means your muscles lose strength and endurance over time.
How fast does this happen?
📝 A study found that just two weeks of inactivity can lead to a 30% loss of muscle strength in young people and 25% loss in older adults. That’s just from two weeks!
Now, imagine if you’ve been inactive for months or even years—of course, your body will feel weak when you try to move again!
🛑 But here’s the key takeaway: This is not permanent. Your muscles still remember how to function. With gradual movement, your strength will return faster than you think.
Why Does Movement Feel So Hard?
Besides deconditioning, your nervous system is also playing a role in how weak and exhausted you feel.
✅ Your nervous system is stuck in “high alert” mode
- When you have CFS or long COVID, your nervous system is hypersensitive.
- This means even small amounts of movement can trigger a stress response in your body.
- You’re not just dealing with normal muscle fatigue—you’re also dealing with a nervous system that overreacts to movement.
✅ Your body isn’t used to being upright
- If you’ve spent a lot of time lying down or sitting, your body isn’t used to supporting your weight anymore.
- When you stand up, your heart rate might spike, your legs might shake, and you might feel dizzy.
- This isn’t just weakness—it’s also your nervous system struggling to adjust.
✅ You may feel more sore than usual
- Because your muscles have been dormant, using them again can cause more soreness than usual.
- Even small activities—like standing for a few minutes—might make your legs burn or shake.
- This is normal! It doesn’t mean you’re getting worse—it just means your muscles are waking up again.
How to Regain Strength Without Overdoing It
🔹 1. Start Small (and Expect Soreness)
- If you’ve been mostly resting, start with very small movements—even if it’s just standing for a few minutes longer each day.
- Expect some muscle soreness—this is part of the process.
- But soreness is different from a crash. If you feel extreme exhaustion for days after, you may have pushed too hard.
🔹 2. Change Positions More Often
- If you’ve been lying down a lot, try sitting up for a little longer each day.
- If you’ve been sitting most of the time, try standing up for short periods before walking.
- Tip: Even small shifts—like adjusting your posture or stretching—can help your body get used to movement again.
🔹 3. Focus on Functional Movements
Instead of structured exercise, start with activities that are part of daily life.
Examples:
✅ Walking to the kitchen instead of asking someone to bring you food.
✅ Carrying light groceries instead of using a cart.
✅ Washing a few dishes instead of all at once.
These small wins add up and help rebuild strength without overwhelming your body.
🔹 4. Listen to Your Body (But Don’t Fear Fatigue)
- Some fatigue is normal when rebuilding strength.
- The key is to gradually challenge yourself without triggering a crash.
- If an activity wipes you out for days, scale it back. But if you feel mildly tired afterward, that’s a sign of progress!
🔹 5. Keep a Long-Term Perspective
- Remember: It took time to lose strength—it will take time to rebuild it.
- But your muscles will regain function faster than you think.
- Focus on progress, not perfection. Even small improvements matter!
Final Thoughts: You Are Not Broken
If you’re feeling weak and exhausted, it’s not because your body is failing—it’s just deconditioning + a hypersensitive nervous system.
💡 The good news?
With gradual movement, patience, and consistency, your body will adapt and regain strength.
Take it slow, trust the process, and remember: You won’t feel like this forever.
Need extra support in your recovery? Check out our Recovery Jumpstart Program, where we guide you through rebuilding strength while keeping your nervous system balanced.