How to Reduce Muscle Soreness | Dr. Andy Galpin & Dr. Andrew Huberman

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During episode 5 of the Huberman Lab Guest Series with Dr. Andy Galpin, Dr. Galpin and Dr. Huberman discuss methods to alleviate muscle soreness, highlighting the benefits and nuances of cold and hot treatments. They emphasize the subjective nature of pain and how individual preferences and perceptions can influence recovery outcomes.

Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and a world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

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Light periodic exercises for 20-30 min as a cool down combats soreness the most for me. I watched the Tour De France riders post race stationary biking after the race and realized this idea. The fact they are doing things to optimally perform many days in a row makes it a good example to look at.

blackout

Here are the key points from the video on how to alleviate acute muscle soreness:
* Pressure manipulation (compression boots or massage)
* Cold water immersion (moderately cold water for 15 minutes or sub-40 degree water for 5 minutes)
* Contrast therapy (alternating between cold and hot temperatures)
* Heat therapy (hot baths can help with stiffness and recovery)
* Dr. Susanna Soberg studies suggest 57 minutes of uncomfortable but safe heat (sauna) and 11 minutes of cold exposure per week

vassilpapadak

Nowhere do you find such these precious expert science on health, always love Dr Huberman sound

kikianion

Citrulline malate was not mentioned, but has been extremely effective for me. I've used 100+ supplements and this is the ONLY one I've actually felt a real effect from.

Liface

I start with warm then hot to where I enjoy the hot to relax... then RIGHT to cold for 1-3 minutes... and I'm referring to shower... I've done two ice bath plunges and they were EXHILARATING 😊

jeetkunedoseries

When I was at JSOC, we had the air bags that you put around your legs and pressurized to hug your legs hard. It was great. Wish I could afford them for my house.

markothwriter

I go to the sauna after lifting that helps prevent extreme soreness for me

thegoddeessofevil

My parents are both sick, my dad has a rare leukemia and my mom has myasthenia, a chronic autoimmune disease. I was wondering what supplements could help them with energy, mental clarity, memory loss, dementia and overall well being as an older person. And also how could I get my parents tested, and for what, to see what deficiencies they have and what could they take for an overall improvement or a slower deterioration. It's sad to see them deteriorate so fast. Any info could help, thank you!

fernandodiagosalas

I have tried all of these methods and haven't noticed any positive effects on muscle soreness tbh still takes the same amount of time to recover in my own personal experience

jmzan

Cold helps to relax the musle hot helps whit better circulation of the blood.
So what to use when its on you to decide

gotama

Sir, Please have a video on weight gain.

ucxxcgw

I’d like to know what’s the line between uncomfortable and unsafe. How can I recognise the difference and how can I spot the area in which I have the maximum benefit but the minimum risk?

michelep

Does anyone inflammation and muscle soreness lead to temporary weight gain?

nassimessayli

This is very helpfull after training calves to hard I quite literally can't walk 😅

marley

I can guarantee that less than 3 minutes a day in 40-55 degree water is enough time to have profound effects in your body. It prevented me from gaining muscle for 3 months, and also had very noticeable anti inflammatory effects. It completely reduced muscle soreness but also prevented me from gaining strength.

When it comes to cold water science, in order to show a clinical effect, you need extreme temperature, but that doesn't mean that there's no effect at higher temperatures and shorter time interval. I promise there are still effects at sub 50 degrees for less than 3 minutes.

I was doing this 10 times a week immediately post exercise. I loved how short intervals made me feel, but not how long intervals made me feel. This was inbetween sauna, so maybe long intervals aren't ideal when you're coming directly from the sauna. But when I stopped doing cold baths, I immediately gained 10 lbs of muscle in one week, and almost doubled the weight I lift. So there's an n=1 here saying that 3 min of ice completely stopped my muscle growth, but I felt amazing.

rnbwd