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Compass B al an ce STRENGTH IN RECOVER Part of staying fit and disciplined with with your workout routine is dealing with, or avoiding altogether, overworked or strained muscles. Herewith: Tips to speed up muscle recovery while avoiding injuries. TEXT BY FRANCESCA CRUZ HYDRATE RIGHT Water is vital to muscle recovery. About 10 cups a day is the normal recommendation, but if you partake in an active workout routine, you should be doing 12-15 cups a day. Water can help flush out the toxins in your system. Not enough water will cause muscle cramping. ANTI-INFLAMMATORIES Over-the-counter medication like Aspirin, Tylenol and Aleve help reduce soreness and assist with pain management. It’s not recommended to use on a consistent basis, only for bouts of intense soreness. CALCIUM SUPPLEMENTS Muscle cramps can be caused by a calcium deficiency. When incorporating calcium supplements into your diet, select a product that also contains digestive acids Betaine Hydrochloride, Vitamin D as well as Magnesium, for better assimilation into your system. TOPICAL SOLUTION Dimethylsulfoxide is a clear, colorless ointment that when applied topically reduces swelling, inflammation and pain. It’s best to buy it in liquid form, as the cream can sometimes cause itching. Apply right after a rigorous workout at least 3 times a day if soreness continues. VITAMIN B Research suggests being low in Vitamin B increases cramping. Take supplements daily or aim to get more B vitamins naturally from cage-free eggs, grass-fed meat, grains, legumes or wild-caught fish in your diet. STRETCH IT OUT Stretching is essential to prevent muscle spasms and fatigue. After a workout, and while in the process of stretching, you can also incorporate Arnica Balm by massaging it into the area of the muscle group(s) you just worked out. 44