Vitality Perspective Only beginning weight-training about two years ago, I’ve experienced a fair bit of severe muscle soreness post-gym sesh. Through my own trial and error, I’ve learned some beneficial tools to leverage and support my muscle recovery.
Natural Remedies: A Holistic Point of View to Supporting Muscle Recovery and Growth
Ever had an amazing workout one day, and then the next, your every move hurt? I’m not about to say whether this is normal or abnormal, but rather that it’s not unnatural. Though not necessarily unheard of, it may still be an indicator from your body that you don’t want to ignore.
For a while, I used to think that soreness was a sign of progress. In fact, I measured the effectiveness of my workouts by how sore I felt the next day. I later realized that it was my recovery routine, or actually, lack of it, that was slowing me down; not my workouts themselves.
With a holistic approach, I want to let you guys in on 14 powerful, natural ways to recover faster and bounce back quicker for your next workout.
Nutrition and Supplementation
Starting with the absolute baseline of your health, ample nutrition and appropriate supplementation is the cornerstone of muscle and ligament recovery. Some of my favorite nutrient recommendations are:
- Protein: This one may be obvious, but its importance in muscle repair and growth still can not be understated. Some great sources include lean meats, dairy, or eggs, or legumes or soy products as some plant-based options.
- Omega-3 Fatty Acids: Omega-3s are known for their abilities to reduce inflammation, in turn, aiding in repair of muscles, including after injury. They can be found in fatty fish such as salmon, in walnuts, and seeds such as flax and chia.
- Vitamins A & C: These vitamins aid in the formation of collagen, a protein that is essential to tissue repair, helping with recovery. Some vitamin A-heavy foods are carrots, sweet potatoes, pumpkin, and spinach, while some vitamin C-heavy foods are citrus fruits and certain vegetables, like bell pepper.
- Magnesium: A nutrient with a large role in muscle contraction and relaxation, magnesium is beneficial in reducing cramps and spasms. Foods rich in it include nuts, seeds, and leafy greens.
Botanical Remedies
Here, I’d like to share some key herbs and substances renowned for their roles in muscle and ligament health:
- Arnica (Arnica Montana): Arnica is an herb that can be applied topically as a gel or cream to sore muscles, working as an anti-inflammatory agent to reduce swelling, pain, or bruising. Though fantastic applied topically, it is considered unsafe for consumption.
- Turmeric: The curcumin in turmeric is a wonderful anti-inflammatory plant-derived nutrient that can be consumed or applied topically for managing musculoskeletal conditions. To apply it topically for wound healing properties, just mix some powder with water or yogurt to create a paste, apply and let sit on skin for 10-15 minutes, and then rinse with water.
- Onion: Onion has been used in traditional medicine for ages for both its inflammation-reducing & bonus detoxifying effects, being a potent anti-bacterial.
- Ginger: Ginger can be effective both consumed internally as an anti-inflammatory spice, or applied externally to soothe joint inflammation. Steep into tea or apply as a poultice to sore areas.
- Castor Oil: When used externally, castor oil seeps deep into tissues, and can provide relief for muscle and joint pain. Warm a small amount of oil for use, then massage onto the affected area.
- Charcoal: Activated charcoal carries several benefits, but is notoriously great for drawing out toxins from the body, reducing inflammation. Use it as a topical poultice or in an Epsom salt bath for best effects.
Physical Therapies
Listed are two of the most commonly used types of physical therapies, offering a range of benefits for promoting recovery:
- Manual: Massage and physiotherapy are two types of manual therapies, helping to improve blood flow, reduce inflammation, and aid healing. Chiropractic care is another type, helping to align the body properly and reduce the pressure applied to specific joints. Acupuncture is a methodology using small needles prodded into joints to stimulate specific points in the body, and can relieve pain and reduce inflammation. Ensure guidance under a trained professional before attempting or attending any manual physical therapy.
- Hydro: Hydrotherapy involves the use of water in different forms and temperatures to promote muscular wellness. Cold water submersion is great for reducing inflammation after an injury, while warm water can be beneficial in enhancing circulation. Contrast therapy, the method of alternating between cold and warm water exposure during a given period, can be helpful for muscle recovery as well (above all water therapies, this has been my favorite, just because of how easy it is to do anytime you’re in the shower). As mentioned prior, Epsom salt baths are an excellent way to boost recovery and alleviate pain, as the salts contain magnesium, relaxing muscles.
Alongside physical healing effects, manual and hydro therapies provide emotional benefits as well, soothing the mind with the body.
Mind-Body Techniques
On the very holistic side of things, implementing mind-body techniques can be a great tool for supporting muscle healing and health. The following practices improve mind to muscle connection and enhance relaxation:
- Meditation: Meditation is the practice of finding stillness, focusing on clearing the mind and connection to the breath. It works great in managing stress, which can help with pain relief.
- Progressive Muscle Relaxation: This practice involves the tensing and then relaxing of each individual muscle group, contributing to relaxation of the body and mind. It helps relieve muscle tension and promotes deeper rest for the body.
Final Thoughts
It’s not always going to be the most beneficial to rely on pills or quick fixes for muscle recovery. Opting for natural, whole body-supporting remedies can not only reduce soreness, but can boost energy and bring you back stronger, quicker.
Not everything may work for you, so take what does and leave the rest. But, try and incorporate one or two of these habits this week if you’re feeling a little bit extra sore – your muscles will thank you.
