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Post Workout Soreness

Whether you just finished a pick-up game with the guys or a super-tough gym session, muscle soreness from fatigue or overexertion comes from a variety of approaches, some of which may surprise you. And while it's always best to take a proactive approach, says Yael "Dr. V" Varnado, MD, a New York preventive medicine expert, no one's perfect. And these sore muscle solutions should help. So try them—and get back to the game in no time. 1. Whirling cherry juice into your post-workout recovery drink may ease muscle soreness, Antioxidant compounds found in tart cherries called anthocyanins are believed to work by reducing inflammation. Try drinking tart cherry juice on workout days for less pain and inflammation. 2 Your morning Starbucks may be doing more than waking you up before an early morning workout. Studies show drinking coffee prior to a workout reduces muscles soreness and fatigue by nearly half. "Assuming no medical contraindications to the use of caffeine, I recommend two cups of coffee prior to a workout," says Ann Kulze, MD, author of the best-selling Eat Right for Life series. "You’ll also take advantage of caffeine’s well-documented ability to boost endurance." 3. A hot bath may feel better initially, but giving muscles the cold treatment via ice treatment (known as "cryotherapy") after exercise is most beneficial, says Joseph Bosco, MD, a spokesman for the American Academy of Orthopaedic Surgeons (AAOS), who specializes in sports medicine. "A hot bath will provide overall relaxation and mild pain relief, but icing actually prevents further muscle damage and speeds healing," says Bosco, who recommends soothing achy muscles with crushed ice in a waterproof bag, wrapped in a towel. 4. An herbal version of Bengay based on the arnica plant is just as effective as ibuprofen in easing pain, according to a 2007 study published in Rheumatology International. "The plant can be applied to the skin in a gel or cream form and can help with swelling and soreness," says Thomas Kouo, Licensed Acupuncturist and Pacific College faculty member. 5.Deep tissue massage following exercise has been shown to increase blood flow to muscles and speed up the removal of inflammatory chemicals that produce soreness Source: Men’s Fitness Magazine

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