The PT guys and chiro both say ice. The assistant at my one do's office swears by ice baths. That jumping into freezing water is like a weeks worth of healing - not an ouch or an ooch or nothing. I'm still not sure if I believe it, tho, but he swore by it.
Drink plenty of fluids to flush out all those wonderful hormones and chemicals we emit while exercising.
As far as herbal stuff, we'll need a little more info,
That is all helpful ... And perhaps more precisely what I'm trying to avoid is the "stiffness" that sets in the next day. I'm sure it is a great protective measure so the muscles can heal ... But particularly in my neck and upper back (which hold pain always), I can experience a good release during exercise only to find the muscles are worse the next day. St. johns wort and pine oils are helpful, but I'm not brave enough for an ice bath!
I prefer heat to ice anyday! A bath with rose infusion sounds LOVELY!
I'll also do an epsom salt bath the next day. The magnesium is absorbed through the skin. (Mag reacts with a lot of different meds. Talk to a pharmacist if you take any and see if interactions are probable.) 2 cups, 20 minutes in a comfortably warm/hot bath. Cool off in a cool shower. Drink an extra glass of something.
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