Introduction: The Power of Post-Workout Recovery Baths
In the relentless pursuit of peak performance, athletes and fitness enthusiasts often overlook a crucial element: recovery. While intense workouts break down muscle fibers, the period that follows is when the magic truly happens. Post-workout recovery isn’t just about rest; it’s about actively facilitating the repair and rebuilding process. Among the myriad recovery strategies, recovery baths stand out as a simple yet powerful tool. This comprehensive guide delves into the science-backed benefits of recovery baths, providing you with the knowledge and tools to maximize your post-workout routine and minimize muscle soreness.
Think of recovery baths as an active form of self-care, a proactive step to mitigate the effects of Delayed Onset Muscle Soreness (DOMS) and prime your body for the next challenge. Beyond simply soothing aching muscles, recovery baths represent a holistic approach to wellness, addressing both the physical and mental demands of intense training. The principles of hydrotherapy, using water for therapeutic purposes, have been recognized for centuries, and modern science continues to validate its benefits.
A well-structured recovery plan, incorporating elements like strategic nutrition, active recovery exercises, and modalities like recovery baths, is no longer a luxury but a necessity for sustained performance and injury prevention. Ignoring this crucial phase can lead to chronic fatigue, increased risk of injury, and ultimately, hinder progress toward fitness goals. Embracing recovery baths as part of your routine offers a natural and accessible method for muscle relaxation and natural pain relief. The warm water immersion, often enhanced with Epsom salts and essential oils, creates an environment conducive to both physiological and psychological restoration. This practice aligns perfectly with the growing trend of prioritizing mental well-being alongside physical fitness, acknowledging the interconnectedness of mind and body in achieving optimal health. By carving out dedicated time for recovery, you’re not just addressing muscle fatigue; you’re also cultivating a mindful practice that promotes stress reduction and enhances overall resilience.
The Science Behind Recovery Baths: Why They Work
Recovery baths offer a multi-pronged approach to muscle recovery, addressing both the physiological and psychological aspects of post-workout soreness. The warm water immediately initiates vasodilation, increasing blood flow to fatigued muscles. This enhanced circulation delivers essential nutrients and oxygen, vital for tissue repair, while simultaneously flushing out metabolic waste products like lactic acid and other inflammatory compounds that contribute to DOMS. This process accelerates the natural healing cascade, reducing discomfort and promoting efficient muscle recovery.
The strategic use of a recovery bath goes beyond simple hygiene; it’s an active step in optimizing the body’s restorative capabilities. Beyond the circulatory benefits, the buoyancy of water significantly reduces stress on joints and connective tissues. This unloading effect allows for greater muscle relaxation and flexibility, facilitating a deeper sense of ease and comfort. The near weightless environment minimizes the impact of gravity, enabling a wider range of motion and promoting gentle stretching, which can further alleviate muscle tension.
This is particularly beneficial after high-impact activities or strenuous strength training sessions, where joint stress is often a limiting factor in recovery. The integration of hydrotherapy principles into post-workout routines is a powerful tool for injury prevention and enhanced athletic performance. Emerging research continues to validate the efficacy of recovery baths. Studies have consistently demonstrated that hydrotherapy, including warm water immersion and Epsom salt bath regimens, can significantly reduce delayed onset muscle soreness (DOMS) and improve overall recovery time.
The addition of Epsom salts introduces magnesium, a critical mineral for muscle function and natural pain relief. While the extent of transdermal magnesium absorption is still debated, many individuals report a noticeable reduction in muscle spasms and improved muscle relaxation after soaking in an Epsom salt bath. Furthermore, the incorporation of essential oils, such as lavender or eucalyptus, can enhance the sensory experience, promoting relaxation and reducing stress, both of which are crucial for optimal muscle recovery.
A well-designed recovery bath is therefore a holistic approach, targeting multiple pathways to accelerate healing and enhance well-being. “Recovery baths are a fantastic tool for athletes of all levels,” says Dr. Emily Carter, a physical therapist specializing in sports medicine. “The combination of heat, buoyancy, and specific additives can make a real difference in reducing muscle soreness and improving recovery. I often recommend them as a form of proactive self-care to my patients, especially those engaged in high-intensity training programs. The key is consistency and tailoring the bath to individual needs and preferences.”
Epsom Salts: The Magnesium Miracle
Epsom salts, or magnesium sulfate, are a staple in recovery baths. Magnesium plays a vital role in muscle function, nerve function, and energy production. When dissolved in water, Epsom salts release magnesium ions that can be absorbed through the skin, potentially replenishing magnesium levels and aiding in muscle relaxation. Registered nurses working in hospitals often recommend Epsom salt baths to patients experiencing muscle aches and pains, highlighting its accessibility and ease of use. **Optimal Dosage and Soaking Time:** For a standard-sized bathtub, add 2 cups of Epsom salts.
Soak for 20-30 minutes. Avoid using soap, as it can interfere with the absorption of magnesium. While the exact mechanism of transdermal magnesium absorption is still debated, anecdotal evidence and preliminary studies suggest a beneficial effect on muscle recovery and overall well-being. An Epsom salt bath provides a readily accessible form of hydrotherapy, offering natural pain relief and promoting muscle relaxation after intense physical activity. This makes it a popular choice for athletes seeking to combat post-workout soreness and DOMS (delayed onset muscle soreness).
Beyond simple muscle relaxation, the benefits of an Epsom salt bath extend to stress reduction, a crucial component of overall recovery. The magnesium absorbed can help regulate cortisol, the body’s primary stress hormone, contributing to a calmer state of mind. This, in turn, can improve sleep quality, which is paramount for effective muscle recovery. Consider combining your Epsom salt bath with essential oils like lavender or chamomile to further enhance the relaxation response. This holistic approach addresses both the physical and mental aspects of recovery, maximizing the benefits of your recovery bath and promoting a faster return to peak performance. The addition of essential oils complements the magnesium effect, enhancing muscle recovery and overall well-being.
Essential Oils: Aromatherapy for Muscle Relief
Essential oils offer a natural and aromatic way to enhance the therapeutic benefits of recovery baths, targeting both physical and mental well-being, crucial aspects of holistic self-care. Beyond simply smelling pleasant, these potent plant extracts possess properties that can significantly contribute to muscle recovery and the reduction of post-workout soreness. When incorporated into an Epsom salt bath, the synergistic effects of magnesium absorption and aromatherapy can create a powerful healing experience, helping athletes and fitness enthusiasts alike optimize their recovery process.
Choosing the right essential oil can transform a simple bath into a personalized ritual for muscle relaxation and stress reduction, key components in combating delayed onset muscle soreness (DOMS). * **Lavender:** Known for its calming and relaxing properties, lavender oil is a cornerstone of aromatherapy for muscle recovery. Its ability to reduce stress and promote sleep, both crucial for muscle repair, makes it an ideal addition to a recovery bath, especially after high-intensity workouts that can leave the nervous system overstimulated.
Studies have shown that lavender can improve sleep quality and reduce anxiety, further enhancing its benefits for muscle relaxation. Use 5-10 drops, diluted in a carrier oil, to maximize its therapeutic effects and promote a sense of tranquility. * **Eucalyptus:** Eucalyptus oil boasts anti-inflammatory and analgesic properties, making it particularly effective for reducing muscle pain and stiffness. The cooling sensation it provides can help alleviate discomfort associated with intense training sessions. Its decongestant properties can also be beneficial, especially during colder months or allergy season, promoting clearer breathing and further relaxation.
A study published in the *Journal of Physical Therapy Science* indicated that eucalyptus oil can significantly reduce pain perception after exercise. Use 3-5 drops, always diluted, to avoid skin irritation. * **Peppermint:** Peppermint oil is a fantastic option for relieving muscle soreness and improving circulation. Its cooling effect can be incredibly refreshing after a strenuous workout, helping to reduce inflammation and promote blood flow to fatigued muscles. The menthol in peppermint oil acts as a natural analgesic, providing temporary relief from pain and discomfort.
Furthermore, the invigorating aroma can help boost energy levels and improve focus, making it a great choice for post-workout recovery. Use 2-3 drops, ensuring proper dilution, to experience its revitalizing benefits. Beyond these popular choices, consider exploring other essential oils like rosemary (known for its anti-inflammatory properties and ability to improve circulation), marjoram (a muscle relaxant), and ginger (for its warming and pain-relieving effects). The key is to experiment and find what works best for your individual needs and preferences.
Remember that the quality of essential oils matters; opt for pure, therapeutic-grade oils from reputable sources to ensure you’re getting the full benefits. Integrating essential oils into your recovery bath routine is a simple yet effective way to enhance muscle recovery and promote overall well-being, aligning perfectly with the principles of hydrotherapy and holistic self-care. **Safe Usage:** Always dilute essential oils in a carrier oil (like coconut, jojoba, or almond oil) before adding them to the bathwater to prevent skin irritation.
A general guideline is to use 1-2 teaspoons of carrier oil for every 5-10 drops of essential oil. Perform a patch test by applying a small amount of the diluted oil to your skin and waiting 24 hours to check for any adverse reactions before using any new essential oil in a full bath. Avoid using essential oils if you are pregnant, breastfeeding, have epilepsy, or have certain other medical conditions. If you have sensitive skin or any concerns, consult with a qualified aromatherapist or healthcare professional before incorporating essential oils into your recovery bath routine. Prioritizing safety ensures that you can fully enjoy the therapeutic benefits of essential oils without risking adverse effects.
Other Beneficial Additives: Magnesium Flakes, Baking Soda, and More
Beyond Epsom salts and essential oils, several other additives can further enhance the benefits of recovery baths, offering unique pathways to muscle recovery and overall well-being. These additions can target specific needs, from soothing skin irritation to further promoting muscle relaxation, making your post-workout ritual even more effective. Consider these options to personalize your recovery bath experience and maximize its therapeutic potential. Remember to always test a small amount of any new additive on your skin before adding it to the entire bath to ensure you don’t have an adverse reaction.
Magnesium flakes, like Epsom salts, provide a concentrated dose of magnesium, a crucial mineral for muscle relaxation and nerve function. Many athletes and fitness enthusiasts find magnesium flakes to be particularly effective in alleviating post-workout soreness and muscle cramps. Use 1-2 cups of magnesium flakes in your recovery bath to help replenish magnesium levels, potentially aiding in reducing inflammation and promoting muscle recovery. Unlike Epsom salts, magnesium flakes are magnesium chloride, which some believe is more easily absorbed by the skin.
Experiment to see which magnesium source works best for your body and recovery needs. A warm bath infused with magnesium can be a simple yet powerful tool in your arsenal against DOMS (delayed onset muscle soreness). Baking soda, or sodium bicarbonate, offers a different set of benefits, primarily focused on neutralizing lactic acid buildup in muscles and soothing skin irritation. Lactic acid, produced during intense exercise, can contribute to muscle fatigue and soreness. Adding just 1/2 cup of baking soda to your recovery bath can help balance the water’s pH, creating a more alkaline environment that may aid in drawing out acids from the skin and underlying tissues.
Furthermore, baking soda’s gentle exfoliating properties can help relieve itchy or irritated skin, making it a valuable addition for those with sensitive skin or conditions like eczema. This simple household ingredient can transform your recovery bath into a soothing and restorative experience, complementing the effects of Epsom salts and essential oils. Colloidal oatmeal, finely ground oatmeal that disperses evenly in water, is a powerhouse of anti-inflammatory and soothing properties. It’s particularly beneficial for individuals experiencing skin irritation, dryness, or itching after intense workouts.
Add 1 cup of colloidal oatmeal to your recovery bath to create a milky, comforting soak that can help relieve discomfort and promote skin hydration. The compounds in colloidal oatmeal create a protective barrier on the skin, locking in moisture and reducing inflammation. This makes it an excellent choice for athletes who train outdoors and are exposed to harsh environmental conditions. For those seeking natural pain relief and a gentle way to care for their skin, colloidal oatmeal is a valuable addition to any recovery bath regimen.
Tailoring Your Bath to Different Workout Types
The ideal recovery bath isn’t a one-size-fits-all solution; it’s a personalized strategy that should be tailored to the specific demands of your workout. Understanding the physiological impact of different training modalities is crucial for optimizing muscle recovery and minimizing post-workout soreness. A gentle yoga session requires a different approach than a grueling weightlifting session or a high-intensity interval training (HIIT) circuit. By adjusting the water temperature, additives, and even the duration of your recovery bath, you can maximize its therapeutic benefits and accelerate your return to peak performance.
This tailored approach enhances not only physical recovery, but also contributes significantly to your overall health and wellness routine. For **cardio-focused workouts**, such as running or cycling, the primary goal is often to reduce inflammation and promote relaxation. An Epsom salt bath with the addition of lavender essential oil can be particularly effective. The magnesium in Epsom salts aids in muscle relaxation, while lavender’s calming properties help to reduce stress and improve sleep quality, both of which are essential for recovery.
A study published in the *Journal of Alternative and Complementary Medicine* demonstrated that lavender aromatherapy can significantly improve sleep quality and reduce anxiety levels. This combination offers natural pain relief and helps to alleviate the minor aches and pains associated with endurance activities, making it an ideal choice for promoting overall well-being after cardio. In contrast, **strength training** sessions create micro-tears in muscle fibers, necessitating a recovery bath that prioritizes muscle repair and soreness relief.
An Epsom salt bath enhanced with magnesium flakes and eucalyptus oil can be highly beneficial in this case. The increased magnesium concentration from both Epsom salts and flakes supports muscle function and reduces inflammation, while eucalyptus oil offers analgesic and anti-inflammatory properties. This combination can help to alleviate DOMS (delayed onset muscle soreness), a common experience after intense weightlifting. Furthermore, the warmth of the water promotes blood flow to the muscles, facilitating the delivery of essential nutrients and the removal of metabolic waste products, thereby accelerating the muscle recovery process.
This approach to hydrotherapy helps to rebuild muscle tissue and prepare the body for subsequent training sessions. For **HIIT workouts**, which involve short bursts of intense activity followed by brief recovery periods, the focus should be on reducing inflammation and promoting recovery from intense exertion. An Epsom salt bath with baking soda and peppermint oil can be particularly effective. Baking soda helps to neutralize lactic acid buildup, a common byproduct of high-intensity exercise, while peppermint oil provides a cooling and invigorating sensation that can help to reduce muscle fatigue. The menthol in peppermint oil also has analgesic properties, providing natural pain relief from muscle soreness. A recovery bath following HIIT not only aids in physical recovery but also acts as a form of self-care, promoting mental relaxation and reducing stress levels. This holistic approach can contribute significantly to overall fitness and well-being.
Contraindications and Safety Precautions
While recovery baths offer numerous benefits for muscle recovery and post-workout soreness, certain individuals should exercise caution and consult with healthcare professionals when appropriate. Individuals with pre-existing heart conditions or high blood pressure should be particularly careful, as the heat from the bath can increase heart rate and blood pressure, potentially exacerbating these conditions. Similarly, pregnant women, especially during the first trimester, should avoid hot baths due to the risk of overheating, which can be detrimental to fetal development.
Diabetics need to monitor their blood sugar levels closely, as hydrotherapy and the increased circulation from warm water can affect insulin sensitivity and glucose metabolism. These pre-existing conditions do not automatically preclude recovery bath use, but medical consultation is essential for safe integration. Furthermore, individuals with open wounds, skin infections, or contagious skin conditions should refrain from soaking in baths until the affected areas have fully healed to prevent further complications or the spread of infection.
The warm, moist environment of a bath can create a breeding ground for bacteria and impede the healing process. It’s also crucial to be mindful of allergies or sensitivities to additives like essential oils or Epsom salts. A skin patch test is recommended before widespread use to identify potential irritants. For example, some individuals may experience skin irritation from certain essential oils, even in diluted form. Discontinuing use at the first sign of adverse reaction is always recommended.
Beyond these specific contraindications, several general safety precautions apply to everyone using recovery baths for natural pain relief and muscle relaxation. The bathwater should be comfortably warm, not scalding hot, to prevent burns. Staying adequately hydrated by drinking water before, during, and after the bath is essential to avoid dehydration, especially since sweating can increase fluid loss. Limiting soaking time to a maximum of 30 minutes helps prevent dizziness, lightheadedness, or excessive electrolyte imbalances. If you experience any discomfort or adverse effects during the bath, such as nausea, dizziness, or chest pain, exit the bath immediately and seek medical attention. Implementing these precautions maximizes the benefits of the recovery bath, including Epsom salt bath and magnesium absorption, while minimizing potential risks.
Step-by-Step Instructions: Preparing the Perfect Recovery Bath
Follow these step-by-step instructions to prepare the ideal recovery bath: 1. **Clean the bathtub:** Ensure the tub is clean and free of any residue. A clean tub prevents the introduction of unwanted bacteria or irritants that could compromise the benefits of your recovery bath. Consider using a natural, non-toxic cleaner to avoid exposing your skin to harsh chemicals, further supporting your self-care routine and minimizing potential skin sensitivities.
2. **Fill the tub with warm water:** The water temperature should be comfortably warm, around 90-95°F (32-35°C).
Avoid excessively hot water, which can exacerbate inflammation and potentially lead to dehydration. Warm water promotes vasodilation, increasing blood flow to the muscles and facilitating the delivery of nutrients essential for muscle recovery. This gentle warmth is key to maximizing the therapeutic effects of hydrotherapy.
3. **Add your chosen additives:** Dissolve Epsom salts, magnesium flakes, or baking soda in the water. Dilute essential oils in a carrier oil and add them to the bath. For an Epsom salt bath aimed at muscle relaxation and natural pain relief, add about two cups to the running water, allowing it to fully dissolve.
When using essential oils, remember that they are potent; dilute 5-10 drops in a carrier oil like jojoba or almond oil before adding them to the bathwater to prevent skin irritation and ensure even distribution. This combination targets post-workout soreness and enhances muscle recovery.
4. **Soak for 20-30 minutes:** Relax and allow your muscles to soak up the therapeutic benefits. This duration allows sufficient time for magnesium absorption and muscle relaxation. Engage in mindful breathing exercises or listen to calming music to further enhance the relaxation experience.
The buoyancy of the water, combined with the heat and additives, works synergistically to reduce stress on joints and promote overall well-being, making it a potent tool against DOMS (Delayed Onset Muscle Soreness).
5. **Hydrate:** Drink water to replenish fluids lost through sweating. Maintaining adequate hydration is crucial for optimal muscle function and recovery. Dehydration can hinder the body’s natural healing processes, so drinking a glass of water before, during, and after your recovery bath is essential.
Consider adding electrolytes to your water to further support hydration and replenish lost minerals.
6. **Stretch:** Perform gentle stretches to further improve flexibility and reduce muscle tension. After your soak, while your muscles are warm and relaxed, perform gentle stretches targeting the muscle groups you worked out. This can help to further alleviate muscle tension and improve flexibility. Focus on holding each stretch for 20-30 seconds, breathing deeply, and avoiding any movements that cause pain.
This holistic approach to muscle recovery maximizes the benefits of the recovery bath and supports long-term fitness goals. To elevate your recovery bath experience, consider incorporating elements of mindfulness and sensory awareness. Dim the lights, light a candle (ensuring proper ventilation), and focus on your breath as you soak. This transforms the bath from a simple physical treatment into a holistic self-care ritual that addresses both the body and mind. Studies have shown that combining physical recovery techniques with mindfulness practices can significantly reduce stress hormones and accelerate the recovery process, optimizing your fitness regimen.
Furthermore, pay attention to your body’s signals during and after the bath. If you experience any dizziness, nausea, or discomfort, exit the bath immediately. Adjust the water temperature and the concentration of additives in future baths to find the optimal balance for your individual needs. Muscle recovery is a personalized process, and what works for one person may not work for another. Experimenting with different combinations of Epsom salts, magnesium flakes, essential oils, and other additives can help you discover the perfect recovery bath formula for your unique physiology and workout routine.
Finally, remember that a recovery bath is just one component of a comprehensive recovery strategy. Prioritize adequate sleep, proper nutrition, and active recovery techniques like light cardio or foam rolling to maximize your gains and minimize the risk of injury. Integrating these elements into your post-workout routine will create a synergistic effect, accelerating muscle repair, reducing inflammation, and promoting overall well-being. By embracing a holistic approach to recovery, you can unlock your full athletic potential and sustain a healthy, active lifestyle.
Conclusion: Embrace the Healing Power of Water
In conclusion, recovery baths represent more than just a luxurious soak; they are a scientifically-backed strategy for optimizing muscle recovery and mitigating post-workout soreness. By leveraging the principles of hydrotherapy, magnesium absorption through an Epsom salt bath, and the soothing effects of essential oils, individuals can actively reduce inflammation, promote muscle relaxation, and accelerate the healing process. For those battling delayed onset muscle soreness (DOMS), a well-crafted recovery bath can provide significant natural pain relief, allowing for a quicker return to training.
Integrating this practice into your routine demonstrates a commitment to holistic well-being and a proactive approach to physical performance, ultimately helping you unlock your body’s full potential and achieve your fitness goals. Furthermore, the benefits of a recovery bath extend beyond the purely physical. The quiet solitude offers a valuable opportunity for mindfulness and stress reduction, key components of self-care. Studies have shown that the warm water immersion can lower cortisol levels, the hormone associated with stress, promoting a sense of calm and well-being.
By incorporating aromatherapy with essential oils like lavender or chamomile, you can further enhance the relaxation response, creating a multi-sensory experience that nourishes both body and mind. This holistic approach to recovery acknowledges the interconnectedness of physical and mental health, recognizing that optimal performance requires a balanced and integrated strategy. Ultimately, the effectiveness of a recovery bath lies in its ability to be personalized to individual needs and preferences. Experimenting with different additives, temperatures, and durations allows you to fine-tune your approach and discover what works best for your body. Whether you’re a seasoned athlete or just beginning your fitness journey, incorporating recovery baths into your routine is an investment in your long-term health and well-being. Remember to listen to your body, prioritize safety, and consult with a healthcare professional if you have any underlying health conditions. Embrace the healing power of water and unlock a new level of performance and vitality.
FAQ: Common Questions and Misconceptions
**Q: How often should I take a recovery bath?**
A: 2-3 times per week, or after particularly strenuous workouts. The frequency depends on your training intensity and individual recovery needs. For instance, after a marathon or a particularly grueling leg day, a recovery bath can be incredibly beneficial. However, overdoing it can lead to skin dryness or other issues. Listen to your body and adjust the frequency accordingly. If you’re experiencing persistent post-workout soreness despite regular recovery baths, it might be time to re-evaluate your training plan or consult a physical therapist.
**Q: Can I use bath bombs in a recovery bath?**
A: While bath bombs can be enjoyable, they may contain ingredients that can irritate sensitive skin. It’s best to stick to simple, natural additives like Epsom salts and essential oils. Many commercial bath bombs contain artificial fragrances and dyes that can negate the therapeutic benefits of a recovery bath, potentially causing allergic reactions or skin sensitivities. For optimal muscle recovery, prioritize ingredients known for their anti-inflammatory and muscle-relaxing properties.
An Epsom salt bath, enhanced with a few drops of carefully selected essential oils, offers a more targeted and effective approach. **Q: Can I take a recovery bath if I have a fever?**
A: No, avoid hot baths if you have a fever, as they can raise your body temperature further. **Q: Can I use recovery baths for conditions other than muscle soreness?**
A: Recovery baths can also be beneficial for reducing stress, improving sleep, and soothing skin irritation.
However, consult with your doctor before using them for any specific medical condition. **Q: What water temperature is ideal for a recovery bath?**
A: Aim for comfortably warm water, typically between 90-95°F (32-35°C). The goal is to promote muscle relaxation and increase blood flow without overheating your body. Extremely hot water can exacerbate inflammation and potentially lead to dehydration. Test the water temperature with your wrist or elbow to ensure it’s not too hot before fully immersing yourself.
A warm, rather than hot, Epsom salt bath is ideal for natural pain relief and facilitating muscle recovery. **Q: How long should I soak in a recovery bath?**
A: A typical recovery bath should last for 20-30 minutes. This duration allows sufficient time for the warm water and additives, such as magnesium from Epsom salts, to exert their therapeutic effects. Soaking for longer than 30 minutes may lead to dehydration or dizziness, especially in warmer water.
Use this time for mindful relaxation, focusing on deep breathing and releasing tension in your muscles. Remember to stay hydrated by drinking water before, during, and after your recovery bath. **Q: Can recovery baths help with Delayed Onset Muscle Soreness (DOMS)?**
A: Yes, recovery baths are a valuable tool in managing DOMS. The increased blood flow promoted by hydrotherapy helps to deliver nutrients to damaged muscle tissues and remove metabolic waste products that contribute to soreness. The magnesium in an Epsom salt bath can further aid in muscle relaxation and reduce inflammation, providing natural pain relief. While a recovery bath won’t completely eliminate DOMS, it can significantly reduce its severity and duration, allowing you to return to your training regimen sooner. Consider incorporating essential oils like eucalyptus for their analgesic properties to further enhance the benefits for post-workout soreness.