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How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)

How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)

Muscle soreness (also known as delayed onset muscle soreness or “DOMS”) is something we can all relate to. The sore legs and various other sore muscles we experience after a hard workout can be an uncomfortable feeling. Although this is perfectly normal, sore muscles becomes a problem when it interferes with your muscle recovery. If your muscle soreness after a workout sticks around until your next workout, this is going to negatively impact your workout AND further interfere with the muscle recovery process. Thus, it’s essential that you optimize your muscle recovery after a workout in order to minimize muscle soreness – and no, ice baths or stretching after a workout won’t help! In this video I’ll go over 4 science-backed tips to enhance muscle recovery and provide fast muscle soreness relief. I’ll discuss the topics of foam rolling, active recovery (cool downs) and various supplements that have been shown to relieve muscle soreness and enhance muscle recovery.

MY FOAM ROLLER RECOMMENDATIONS:
http://amzn.to/2lz9nYi (the one I was using in this video)
http://amzn.to/2lB4duO (a slightly better, more compact one I use)
*these are affiliate links and I will receive a portion of the sale through these links – so thank you if you decide to purchase one!*

FOLLOW ME ON IG/FB:
INSTAGRAM: https://www.instagram.com/jayethierfit/
FACEBOOK: https://www.facebook.com/Jeremyethierfit/

WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):
https://builtwithscience.com/reduce-muscle-soreness/

STUDIES:
Soreness interferes w/ workout/recovery:
https://www.ncbi.nlm.nih.gov/pubmed/22377437
https://www.ncbi.nlm.nih.gov/pubmed/22876722
https://www.ncbi.nlm.nih.gov/pubmed/20495928
Ice baths:
https://www.ncbi.nlm.nih.gov/pubmed/24768476
https://www.ncbi.nlm.nih.gov/pubmed/24552795
https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP270570
Static stretching:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC119442/
https://www.ncbi.nlm.nih.gov/pubmed/12617692
Foam rolling:
https://journals.lww.com/acsm-msse/Fulltext/2014/01000/Foam_Rolling_as_a_Recovery_Tool_after_an_Intense.19.aspx
https://www.ncbi.nlm.nih.gov/pubmed/24567859
https://www.ncbi.nlm.nih.gov/pubmed/25415413
Active recovery:
https://www.ncbi.nlm.nih.gov/pubmed/10994909
https://www.ncbi.nlm.nih.gov/pubmed/1592061
https://www.ncbi.nlm.nih.gov/pubmed/7827630
Omega-3:
https://www.ncbi.nlm.nih.gov/pubmed/29510597
https://www.ncbi.nlm.nih.gov/pubmed/19451765 https://www.ncbi.nlm.nih.gov/pubmed/28717347 https://www.ncbi.nlm.nih.gov/pubmed/22902522
Caffeine:
https://www.ncbi.nlm.nih.gov/pubmed/17161977 , https://www.ncbi.nlm.nih.gov/pubmed/?term=hurley+caffeine+doms

MUSIC:

Song 1 = Lakey Inspired – “Going Up”
Song 2 = Lakey Inspired – “Better Days”
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