Best ways to help recover/muscle soreness?

Honestly I started doing 20 minutes of home yoga a few days/week and that’s helped tremendously. I’ve changed nothing else

If you've been out of the game a while there isn't much to help DOMS except three or so days of struggling to sit/stand/move.

quote:

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can barely move

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The best is day two of DOMS after starting squats again and being tempted to shite standing up because getting on and off the toilet feels like getting beaten with pipes.

pro tip: Reducing inflammation with things like ice, ibuprofen, etc. can actually hinder hypertrophy, so try to avoid that stuff.

Important factors:

1. Hydration

2. Adequate nutrition (particularly protein)

3. SLEEP

4. Stretching (AFTER)

Supplements that have been shown to help:

1. ZMA (zinc + magnesium) at night
2. creatine before/after workout
3. BCAAs during/after workout

Getting enough sleep is probably the biggest one. Going on walks help. Do a recovery workout. As in, do enough to move blood in the muscles, but don’t load up and just tear yourself down more. Get a “pump” I guess is another way to say it. And finally, and probably just as important as sleep, eat properly.

ETA: Oh, drink water and limit alcohol.

Thanks everyone for the natural (water/sleep/active recovery such as walking) and supplement (BCAA/creatine) remedies.

Obviously keep'em coming if anyone else has anymore.