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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.

Опубликовано:

24 авг 2024

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Комментарии : 62

@HubermanLabClips 10 месяцев назад

This clip is pulled from the "Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals" episode of Huberman Lab. The full episode can be found on RU-vid here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-juD99_sPWGU.htmlsi=u03NJbe9H8Ybvgzu

@blackout1111 Год назад

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.

@vassilpapadak Месяц назад

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

@kikianion1 Месяц назад

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

@Liface Год назад

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.

@steved4748 9 месяцев назад

Same but I’ve had unpredictability low and high blood pressure from using it. I think most people tend to get low blood pressure but I could see the dilation of the blood vessels combined with caffeine to cause it to go high. Definitely an effective amino acid but one I would use cautiously at first and recommend spreading the doses instead of the one dose for preworkout.

@jeetkunedoseries521 Год назад

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 😊

@markothwriter 7 месяцев назад

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.

@thegoddeessofevil 4 месяца назад

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

@gotama570 3 месяца назад

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

@user-uc6xx5cg9w 11 месяцев назад

Sir, Please have a video on weight gain.

@larrman5409 10 месяцев назад

Are you talking about gaining muscle mass, or losing fat ?

@jmzan Месяц назад

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

@nicolasrodriguez5054 Месяц назад

did a bit of research and it seems that taking 300mg-400mg of caffeine an hour before training significantly reduces muscle soreness. Also it seems that taking 1-3g of high quality omega-3 oil helps as well. I might try taking the caffeine as I only train 3 times per week for about an hour, but of course if we're training daily we're pretty much surpassing the recommended daily upper limit of caffeine intake. Creatine helped me as well, alongside light exercise for about 30m after an hour or so of finished my workout.

@zahrakarimi7818 Год назад

Thank you 🙏🏻

@VOIDSTRANGER2099 Год назад

Thank you

@nassimessayli8845 8 месяцев назад

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

@nicolasrodriguez5054 Месяц назад

Perhaps with liquid absorption? But I doubt it, the microtears are way to tiny, the only feasible way I can think of to get weight gain would be to actually tear most if not all muscles in the body significantly, and of course drink at least 50% more of water per day, that being around 3-4 liters if not more (greatly depends individually person to person). And if you feel like you're absorbing way too much liquid, just have a couple cups of coffee, the caffeine acts as a natural diuretic.

@fernandodiagosalas 11 месяцев назад

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!

@JPzizou 11 месяцев назад

Vitamin d zinc omega 3

@raheem2845 10 месяцев назад

Re search Mineral and vitamins, start with fundamental nutrients

@Wuerthi1888 10 месяцев назад

Maybe see a doc rather and asking strangers on the internet?

@JPzizou 10 месяцев назад

@Wuerthi1888 no harm in asking. People who have been through that can offer advice doctors can't

@raheem2845 10 месяцев назад

@@JPzizou 100% , I learnt alot from people who had chronic illness and could share what worked for them,

@michelep8099 6 месяцев назад

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?

@michaelallen6084 2 месяца назад

If you die , then you’ve gone too far .

@marley720 6 месяцев назад

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

@rnbwd7741 Год назад

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.

@atevohFC 10 месяцев назад

Were you taking cold baths after working out? I have seen before that cold baths post workout inhibit hypertrophy to a certain degree. I take cold showers in the morning well before my workout and am curious the evidence behind whether or not that has the same effect as taking them post workout.

@cg1248 10 месяцев назад

10 pounds of muscle and doubled weight lifted in one week 😂🤣

@s9mp9e 9 месяцев назад

@@atevohFC Here are two videos where Dr. Huberman presents his thoughts on cold baths/immersion following a workout. In short, it's a bad idea 4-6hrs following a workout because it effectively reduces inflammation but in turn stunts strength/hypertrophy/endurance/whatever the training was targeting. 1) @4:26 Video Title: _NEUROSCIENTIST: The Perfect Training Split | Andrew Huberman_ Video Channel: Pure Plate 2) Video Title: _AVOID THIS After Workout | Andrew Huberman_ Video Channel: neurohacks

@paicko7 9 месяцев назад

Yeah ok

@rnbwd7741 9 месяцев назад

@@atevohFC yes immediately post work out, within 10 min of finishing. I personally don’t care that much about my physique, but when I stopped doing cold baths I was able to double my weight within a week.