Whether you’re a real gym rat, an intermittent exercise buff, or someone who exerts themselves only when rearranging the furniture, most of us have experienced muscle pain. Often, it’s a sign that we’ve put to work muscles that haven’t previously been used or used to that extent. This can result in a real pain in the neck (or back, or legs).
Fortunately, Dr. Sterling Petersen - chiropractor, and plant-based athlete gives us some tips he follows to aid in muscle recovery!
A little bit of muscle soreness is to be expected and can be seen as a sign of growth as you strive to achieve your physical goals. But, there are ways to ease and minimize soreness so that it doesn’t inhibit everyday activity or discourage you from maintaining your commitment to fitness!
Dr. Peterson shares, “Two minerals I take myself after tough workouts are Calcium and Magnesium. These two can be found together and are responsible for muscle relaxation, contraction and overall healthy function and recovery. Something else proven to reduce muscle soreness is L-Carnitine. This can be found in powder form or in other post-workout products.”
Peterson goes on to say, “Possibly the most beneficial way to reduce muscle soreness is called active recovery, which means not just sitting on your couch waiting for the soreness to subside. My two favorite forms of active recovery are stationary cycling or the treadmill. It might sound counterintuitive to work out again to reduce soreness from your previous workout, but it does help tremendously. You don’t have to work out intensely. Just work to get the heart rate up, a nice sweat going and you’ll give your muscles the best chance at eliminating soreness.”
"Possibly the most beneficial way to reduce muscle soreness is called active recovery, which means not just sitting on your couch waiting for the soreness to subside"
Dr. Ryan Lingor, sports medicine physician, tells Time Magazine that, "Soreness is to be expected when you start or intensify an exercise routine, Lingor says you can minimize its impact by staying properly hydrated, recovering adequately after a hard workout and eating healthy sources of carbohydrates and protein after exercising."
Additionally, there are a few ingredients that when applied topically are known to help calm post-workout muscles. Camphor, magnesium, and arnica are great muscle soothers and relaxants post workout, as is a warm bath soak.
Below are some of our favorite products to aid in muscle recovery!
- Naturopathica Alpine Arnica Bath & Body Oil $34.00
This warm oil contains Arnica, an ingredient that has been used since the 16th century to soothe muscle pain and bruising, and a blend of other powerful herbal ingredients to support muscle function, deep relaxation and relief.
2. Goop Phy.Ed. Recovery Bath Soak $35.00
With a blend of magnesium, arnica and wintergreen, this bath soothes a tired, overworked body and helps it recover faster after a workout or strenuous activity. Fill up a bath, unwind and let the ingredients do the work.
This awesome pain relieving essential oil blend is formulated with menthol. to relieve achy sore muscles. Blended with grapeseed oil, 100% natural essential oils including some of our faves like lavender, marjoram, rosemary, cajeput, peppermint, eucalyptus and roman chamomile. Completely plant-based and vegan it does not contain any toxins, yucky synthetic fragrances, parabens or dyes. You can even take it on the go and keep in your purse!
4. Dr. Teals Therapeutic Solutions Pure Epsom Salt Soak $13.18
A must-have for sore muscles. Epsom salts help your body replenish magnesium levels that get depleted during physical activity and promote muscle relaxation.
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