Natural Muscle Soothers

Sore muscles? Here's some natural soothers that work even without a hot tub!

Every athlete at one point or another over-does a workout or activity that can spell muscle stress and pain. Sooner or later, muscle soreness will catch up to you.

How you deal with it can be as simple as the RICE method.  You know, REST, ICE, COMPRESSION and ELEVATION.  This acronym is helpful for acute stresses and sprains.

Ice Vest for back and shoulder pain

  
In fact, one of the things we keep in the freezer is an Ice Vest.  It has cooling inserts all along the middle of the back and shoulders.  It can also be wrapped around an ankle or knee and laid over thighs or calves...any inflamed area that needs cooling down.

Other cooling solutions that you can take with you include instant cold packs available from Adventure Medical or your local drugstore. You can keep these in your medical kit for instant relief from a muscle strain or sprain.

Hot Tubs are not your friend after a muscle strain or sprain.

  HotTubs & Whirlpools

While a hot tub may sound inviting, heat is actually NOT your friend when muscles have been stressed.  If you want to use the therapeutic jets in the whirlpool, simply back off of the heat. No more than 80 degrees.  Just think of cooling it even though for the time, heat may feel better. Adding heat only increases inflammation so it's best to avoid it.

Topricin Homeopathic odorless pain creams for body and feet. PHOTO:  Ma-roller & Footsie by Chinese Inventor Kayau Shiu

Soaking Solutions

Epsom Salt is a natural mineral salt.  Simply magnesium sulfate, it works well as a soaking aid for minor sprains and bruises.  You can dissolve 2 cups of Epsom Salts in 1 gallon of water to make a cold compress or use in a bath.  You may need to dissolve the salts in warm water but you can let it cool before using or add the solution to a tepid bath.

Bath Salts for the most part are more coarse and closer to Kosher Salt in appearance.  The main ingredient in most bath salts is sodium chloride or NaCl which is identical to table salt.  These often have fragrance added for aesthetic and therapeutic purposes.

Dead Sea Salts are as the name implies harvested from the Dead Sea in Israel. The Dead Sea is the lowest point on earth and people come from all over the world to bathe in its mineral rich mud.  It is so dense, it's nearly impossible to sink in its waters. Dead Sea water is also more complex having: Chloride, Bromide, Potassium, Magnesium, Sodium and Calcium. The amounts of minerals will vary based upon season, rainfall and other factors in nature. In my opinion, these are the best for bathing and soaking.

Pain Relieving Foods & Supplements

Rainbow Light Chocolate Protein Energizer
Studies have shown that athletes who drink chocolate milk after a heavy workout recover more quickly than those who chug sports drinks or even water.  This is my "go-to" recovery drink after my morning workout.  I add almond milk, Sunbutter, CocoaWell Organic Cocoa Powder and Organic Flaxseed Meal to the Chocolate Protein Energizer and blend it in my VitaMix 5200 Power Blender.
It is SO delicious.  Makes it easy to stay on top of muscle soreness.

Corvalen D-Ribose
This is relatively new but used by body builders for ATP increases after muscle exertion. A natural sugar produced by the body, it is used by sufferers of Fibromyalgia to reduce symptoms of muscle stiffness and fatigue. The daily dosage is 5 grams or 2 tsps daily of this tasteless powder that instantly dissolves in water. I have noticed a definite boost in energy and lack of post cycling and swimming soreness almost immediately after taking D-Ribose.  Definitely a good muscle recovery drink when taken with food. 

Fish Oil & Omega 3 Fatty Acids
I happen to already like sardines, mackerel and all things fishy so this one is easy for me. I even like cod liver oil which is where most people draw the line.
SARDINES: All you need is a 3oz serving of these goodies from the sea x3 per week. If you're not a big fan of sardines, try them in different sauces or lightly smoked.
STRONGER FASTER HEALTHIER S O 3: This super omega 3 concentrate comes in crazy delicious flavors including lemon, mint, tangerine and get this...chocolate. The secret is that it is made from anchovies but has less oil and more EPA & DHA.

CURCUMIN CONCENTRATE

Terry Naturally makes highly anti-inflammatory supplements called Curamin and CuraMed, which have replaced my daily dosage of Celebrex.

The active compound is BCM-95.  This is the most bio-available form of curcumin, the isolate found in tumeric (think Indian curry).  You'd have to eat a ton of curry to get the benefits of just one concentrated Curamin capsule. If you want advanced inflammation management, take the Cura-Med which is 10x more concentrated than Curamin.  If you've just had a muscle injury or sprain, try their Joint & Muscle Quick Spray which is also enriched with Boswellia, Curcumin and Omega Flax oil. A little goes a long way as it has a very intense menthol scent. The best thing is that taking Curamin each day helps to prevent excessive inflammation after a sports injury.  I've even noticed an occasional mosquito bite does not turn puffy and red but heals more quickly.  Curamin quells inflammation in other parts of your body too so it's a way to be proactive.

SALMON & SHELLFISH
Salmon, similar to sardines, is rich in Omega 3 fatty acids.  Most of us get too much Omega 6 in our diets but the Omega 3's really get the job done as far as inflammation is concerned.
I love my mom's homemade salmon cakes....mmm mmm!  If you are not a fan of fish, try pre-seasoned fillets like Honey Chipolte Wild Pacific Salmon. It has a hearty, smokey flavor and could just change your mind.  All you need is about x3, 3 oz servings a week to produce the anti-inflammatory benefits you need.  Additionally shrimp, crab and lobster have chitosan, a linear polysaccharide which helps bind with excess fat in your intestines, facilitating weight loss.

Summer Survival Kit

Beach scene on Nantucket Island, Massachusetts

There are just a few essentials every athlete needs to survive the summer, even when on vacation. The heat and humidity has its own challenges but you can pack a few items in your gym tote or backpack to make sure you stay ahead of the game.  Starting with sun protection:  

Mission Skincare's Organic Strawberry Lip Balmer

  

A la Olympic Medalist - Amanda Beard this lip treatment offers a SPF of 15.  Keep one of these on hand and reapply especially after swimming.  The flavor is delicious so you'll have no excuse not to use it.

 

Rudy Project Ability Sunglasses in Raspberry / Multilaser Red Lenses

We now know that excessive exposure to UV rays can damage our eyes leading to cataracts.  Rudy Project makes a full line of athletic sunglasses for cycling, running and much, much more.  The Ability model is woman specific with a great wrap around design but fitted for a smaller head size.  Fit is important and you'll find out your Ray Bans won't cut it leaning over your Aero Bars or jogging uphill.  Regular sunglasses are just too heavy and bounce around when you trying to be active.  Not these and with the wrap around lens, they thwart rain, (rolls right off), road glare and debris with ease.

Spray On Sunblock

You'll want at least a SPF of 30 and the ease of a spray means I can spritz and go.  Avon's Skin So Soft or the CVS Pharmacy knock-off, Soft Skin Spray are perfect.  This type also offers a bit of moisture (something we all need), and has mild insect repellant properties.  I believe in combining as many tasks as possible so this type of sunblock works for me.

 

Trek's Trunk detaches & has a carry strap

Medical / First-Aid Kit

These are important to keep in the car or on your bike in case of a situation on the road.  You could easily go down with your bike, miles away from home and help.  I keep an Adventure Medical Kit in my rear trunk for just such emergencies.  You can also make your own and include:

Adhesive bandages
Triple Antibiotic Ointment
Sterile Gauze
Baby Wipes
Aspirin (can be crushed in H2O & applied to stings & bruises)



The idea is to have some emergency care items on board so you can get home.  For longer trips or tours, I carry a full on Medical / Survival Kit that not only has a very inclusive first aid kit but has equipment for on the road repairs of your gear and items to help you weather an unexpected night out.  Just like the Boy Scouts, be prepared.

Topricin and Mission Athlete Care take the pain out of your summer workouts.

Pain Relief

One thing that doesn't seem to let up even during summer sessions is sore muscles and joints.  Making things worse, lactic acid build up is even worse because after a sweaty workout, you may find yourself dehydrated.  When that happens expect the night time Charlie Horse or cramp to visit.  Inflammation is an athlete's worse enemy so using a product that regularly combats this will help tremendously.

Topricin Topical Pain Cream: Based on a Homeopathic formula and including anti bruise botanicals such as Arnica, Topricin belongs in every locker room and sag wagon. Odorless and oil free, Topricin disappears into your skin, providing relief from stiff joints, pulled muscles and bruises.  You can also use it before your workout to avoid muscle strain and pain ahead of time.  Used along with Topricin's Healthy Joint Function supplements, you'll find a unique synergy between the two products.

Mission Athlete Care Maximum Strength Muscle Rub and Foot Rehab Cream are both amazing for acute and severe muscle pain as well as sore feet.  Formulated with a plethora of botanicals and nutrients, it helps you relax shortly after application.  It has a vanishing scent which is good and the Maximum Strength Muscle Rub rolls on which helps to eliminate waste.