Many of my patients ask me how they can reduce muscle soreness after exercising. Most people want to optimize their workout routines.
If muscle fatigue is an issue I recommend:
Hydration is key- always drink enough water or coconut water is one of my favorite sources of hydration for the body because it naturally contains vitamins and minerals especially potassium and magnesium
L-glutamine-not only does this supplement heal the gut lining but it also boosts the immune system and feeds muscle tissue allowing muscles more stamina
Branched Chain Amino Acids
BCAA- helps to break down fat and increases energy production and strength in muscle tissue
If muscle soreness is an issue, I recommend:
Most of the pain is caused by inflammation and some tissue damage that occurs during exercise.
Antioxidants like vitamin C can help reduce tissue inflammation thereby reducing soreness
Do not use Ibuprofen because it actually impedes tissue healing
Epsom Salt Baths- magnesium sulfate. Pour at least 2 large cups in a bath and soak for a minimum of 30 minutes any less time and it will not be as beneficial.
Alternating Hot and Cold Compress- this helps with circulation, reduces inflammation and increases healing of the micro tears of the muscle tissue. Use 2 washcloths. One soaked in hot water and one soaked in cold water. Start with hot compress for 3 minutes then switch to cold compress for 1 minute alternate for several cycles.