During workshops, trainings and in interviews I’ve heard Jill begin to explain the benefits of Yoga Tune Up® by saying “All too often we underuse, misuse and abuse our bodies.”
The Yoga Tune Up® methodology and Yoga Tune Up® Therapy Balls are very effective at speeding muscle recovery and helping to prevent injuries. Nevertheless there will still be times when we over exert ourselves and our new powers of proprioception alert us to sensitive areas, indicating low-level inflammation. It’s important not to ignore the pain signals from our body. But pharmaceutical painkillers and anti-inflammatories just don’t make sense for small bumps and sprains since the side effects can be more problematic then the original issue. Lucky for us there are many completely holistic ways to treat sports-induced muscle inflammation. Utilizing multiple remedies together from the list of 10 below will yield the best results:
- Rest is the simplest, the most reliable and the most overlooked treatment for new ailments. The recommended time frame is 5-7 days.
- Drink more water. Lean muscle tissue contains about 75% water by weight. If those muscles are hurting, water is key to transporting the good stuff in and getting the bad stuff out.
- Heat and Ice Therapy – Ice treatment is the appropriate treatment for trauma injuries and is most effective if utilized within the first 48 hours. Heat increases blood circulation and is the recommended treatment for basic muscle aches due to over exertion.
- Food Choices – Certain foods are highly inflammatory (sugar, refined carbohydrates, animal fats), so avoid them. Foods rich in phyto-enzymes (vegetable juices, green chlorophyll-rich foods) help the body to scavenge inflammatory proteins, reduce toxicity and speed recovery, so bulk up on the good stuff when the body is below par.
- Massage improves blood circulation, stimulates nerve conduction and facilitates lymphatic drainage. A pair of well-loved Yoga Tune Up® Therapy Balls provides a cheap but invaluable (and highly portable) daily self-care tool. Soft-tissue stimulation significantly improves recovery time but be careful not to apply strong pressure on tender areas that are painful to the touch.
- Many Essential Oils – Add 5 drops of Arnica, Calendula, St. John’s Wort, or Peppermint oil mixed to one-quarter cup of carrier oil and rub into the affected area several times per day to relax tense muscles and improve circulation.
- In Homeopathy, Arnica stimulates white blood cells to digest congested blood and to disperse trapped, disorganized fluids from bruised tissues, joints, and muscles. Arnica cream can be applied topically (do not apply to ruptured skin) and is safe for extended use.
- Spices and Herbs – Turmeric, Ginger, Cayenne, Rosemary, Black Pepper, Cinnamon, Basil, Cardamom, Chives, Cilantro, Cloves, Garlic, Parsley all have strong anti-inflammatory properties. Incorporate during mealtime prep or steep as a tisane (1 teaspoon herb: 8 ounces of water). Cayenne can also be mixed with a carrier oil for use as a topical ointment (1 teaspoon cayenne: 2 ounces oil).
- Vitamin supplementation – Research conducted by the University of Minnesota found that 93% of all subjects with non-specific musculoskeletal pain were Vitamin D deficient. High doses of Vitamin C can reduce inflammation by 45% and Vitamin E plays a major role in reducing inflammation as well as cleansing the body of free radicals.
- Magnesium (and Magnesium Sulfate). Magnesium is an amazing mineral and a terrific all-natural muscle relaxer. It’s involved in roughly 300 vital biochemical reactions including transmission of nerve impulses, body temperature regulation, detoxification, energy production, as well as bone and tooth formation. Sulfates help form brain tissue, joint proteins, digestive proteins, and they assist the boy in detoxification. A perfect segue to my all time favorite cure-all: Epsom Salt Baths!
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Lots of great info in here, Dinneen, thank you. I have used arnica for years, but never knew why it worked so well. Thanks for explaining how arnica stimulates white blood cells to digest congested blood and to disperse trapped, disorganized fluids from bruised tissues, joints, and muscles. Magnesium is awesome… I drink it in my water everyday! Once I have a working bathtub, I will definitely be hopping in some epsom salt for my tight muscles. I’m curious, would you recommend taking an epsom salt bath first, and then rolling on therapy balls? Or the other way around?
Many good reminders in this article. Magnesium has many more positive affects on the boy (Body) than I was aware of.
Having been physically active my entire life as well as coaching various sports for many years, I was familiar with the benefits of #1-5. My children, all swimmers and surfers regularly benefited from a good massage. So grateful to have the information given throughout the rest of this list. The vitamin deficiency was especially interesting. Of course I also love that “Rest” is #1 on the list! So often we do not give ourselves this option. Thank you!
I love the fact that I can help myself by using natural products. Number 6, 7 and 9 I did not know. This article is a keeper, please write more!
Thanks for this very comprehensive list – I’m now on a quest to make all kinds of sugar free chocolate goodies to get all of the chocolate’s high magnesium benefits without the inflamatory sugar.
I like the way you touch on different aspects of what to do .It’s easy to forget what can work.
YES! Such helpful advice. Thank you, Dinneen!
I’m curious about your take on gluten? As a vegan that avoids refined sugar *most* of the time (damn you, Jelly Belly!), it was eliminating gluten from my diet that significantly decreased my joint pain. I also noticed a dramatic shift in my energy levels for the better!
And don’t even get me started on the joys of epsom salts…what would I do without them??? A bath is a great place to add essential oils too 🙂
By far, this is one of my favorite blogs that I have read for homework! I am a huge fan of treating inflammation naturally. I do a “golden milk” tea every night (with turmeric, ginger and fresh ground pepper). I missed it during YTU TT and I sure could tell a week later that I had not been taking it. It took a while for me to feel the benefits so I try to be consistent. I already incorporate the other herbs and spices when ever possible including putting cinnamon in my coffee in the morning. Growing up, my mother was a huge fan of Arnica. It wasn’t very popular but my mom used it on us all the time for bruising. Thanks for simplifying the top 10! I’m going to print it and add it to my personal reference binder. I love it!
Basically, these are what keeping us in good shape even if we don’t see any inflammation with our eyes. Maintain the good habits of taking good care of your body, roll to release, practise yoga/ YTU pose to strengthen. Then your body will be healthier than you can imagine. Also, keeping a positive attitude towards everything!
These are all such great and simple recommendations. I already use a lot of these treatments at home and whenever my students ask me what to do about muscle soreness I usually say that rest, water and hot bath are good remedies. Rest is the one that my NYC students are the most resistant to (go, figure!), so sometimes I go a little further and describe how good quality rest activates the parasympathetic nervous system, which leads to greater healing. Thank you for giving the science behind how Arnica works- “stimulates white blood cells to digest congested blood and to disperse trapped, disorganized fluids from bruised tissues, joints, and muscles”. I love knowing how things work!
As within, so without! Holistic approach aside (which I love), 7 of your 10 tips all involve absorption of some sort to alliveate inflammation which generally shows up as swelling on the musculoskeletal level. Great reminder to take care of the internal organs and let them reflect their health outward!
I will print this list out at home and put it up in my kitchen, where I can see it every day. Some of the information was not new to me, but other was, and I will definitely try more of the oils I just started using. Have you tried the oil (mix) in the epsom salt bath? I think that might work quite well if the pain is not only local but general, for example after an exhausting workout.
I appreciate the holistic approach to self-care (yes, the balls are great, but they aren’t a cure-all without other thoughtful practices). This list is practical and easy to incorporate. Great reminder to drink more water (which I will do right now)!!!!
Another great read! My osteopath recently recommended Arnica to treat inflammation in my knee. Thank you for the essential oil recipe. I’ve got everything I need at home and will make this today.
Great article Dinneen!! Although I know about these “little helpers”, apparently I do not use them when needed…. Time to step up, help myself and others!
I had no idea there were so many “natural” treatments for inflammation. I’ve learned to use YTU balls before Advil, but from now on, I’ll try many of your suggestions before painkillers! Thanks for sharing your knowledge with us!
This article is extremely helpful to me. I always tend to go the homeopathic route, and I had never considered how Yoga Tune Up® therapy balls can assist in taming inflammation. It is amazing how in tune with your body you can be when you take the time to nurture it and strengthen your proprioceptive skills. Yoga Tune Up® therapy balls have been a gift to me, not only physically, but spiritually as well.
This is a useful list that could continue to grow with even more holistic ways. I understand fro some popping a pill is useful and helpful. As I continued on my journey in yoga and the use of the therapy balls, I am finding that the holistic approach works better for me. After months of discomfort I went to the Ortho doctor and once he heard I teach yoga he never offered me a prescription. His biggest suggestion was rest. He also wanted to do an MRI which I politely declined. After six weeks of resting my foot and given some other uses for the therapy balls, I found my way back to feeling better.
Useful list to share ways of dealing with inflammation. I especially like the herbs and spices section, have been concocting some interesting drinks to re hydrates as i lie in an epsom salts bath after my work outs!! thanks Dineen.
Most of us have probably tried a cleanse in their life. in the same lines of “low carbs” diet , refined and not, Ketogenic diet is starting to become more and more popular among people, athletes and not. This diet is a major change, from what the northern american guidelines are offering, for an “healthy life style”. The final goal is to drop carbs (and by that i mean sugars, flours, even fruits) down to 5% – even if you are really active. Healthy fats increased up to 70%, and protein being at 25%. That diet will reset the body, help the liver and body to “flush” the excessive fat storage. This diet is hardcore, but, really detoxify your body/mind, from sugar cravings! it has shown major improvement as a side “therapeutic tool” for type 2 diabetes, cancers, obesity, LDL and triglycerides reduction…
Plusieurs conseils dont il est possible de tirer profit. J’ajouterai à cela, qu’en cas d’inflammation intestinale, mieux vaut éviter limiter (voire même enrayer) sa consommation de blé. William Davis a d’ailleurs écrit un bel ouvrage à ce propos intitulé : Wheat belly.
This is a great list, I think the typical American diet creates a ton of inflammation in the body. Your suggestions of essential oil’s, herbs and healthy foods are things we should be using every day to stay healthy!
Thank you for such a well rounded and concise list. There are many different options for people to try and you listed them! I especially like learning about the different types of oils and herbs – I will try that next time I need something a little more than just rest, ice or heat!
Thank you for such a well rounded and concise list. There are many different options for people to try and you listed them!
Sometimes when people begin to practice better self care it can feel overwhelming as there are some many things that need attention. This is a great list with simple and inexpensive options for people to add to their self care routine. Being able to check a few things off every day will help people who are struggling feel more successful about their practice.
Thank you for this great list, Dineen! I felt proud of myself that I could check off almost every one of your list items as things I try to do generally in life, but there’s always room for improvement! And I didn’t realize there were so many good herbs for reducing inflammation, and that St. John’s wort is good to use topically, I’m going to try that!
Informative, concise and to the point. Great advice everyone can follow. Well done
I’m coming across this article at the perfect time… I’ve got crazy crackling in my shoulders, I think from pectoral tightness and rotator cuff inflammation. I’ve been trying to find non-yoga and non-medical ways to help with this, and I came across your writing! I’m chronically dehydrated so that may be my #1 problem here. I’m definitely going to try the herbs, some more Vitamin C & D, and roll on my YTU balls more often.
Thanks for compiling such a comprehensive list of self care for anti-inflammation! So helpful to see in one place for reference.
I often sprinkle cinnamon on my oatmeal for a morning anti-inflammation boost, yet had no idea of magnesium’s benefits as a muscle relaxer…I am amazed that the foods high in magnesium are ones I often crave: avocado, almonds, spinach, and of course chocolate!
Dinneen, While I appreciate your list of holistic tips to reduce inflammation, I have to admit that I disagree with one point – that animal fats cause inflammation. Poor animal fats get a bad rap! Yes, I agree that all people should avoid CAFO (concentrated animal farming operations) products for a variety of reasons, one being that the animals are fed corn and grains. But, animal fats from grass fed, pastured, humanely raised animals provides vital fat-soluble nutrients like vitamins A, D, and K, which the body needs in high amounts to be healthy. Research now shows that it’s the refined fats like corn, canola, safflower etc. that increase inflammation as do sugar and commercially processed foods while saturated fats help suppress inflammation.
I love the fact you mentioned all my favorite herbs and spices, I often worked with Curcumin, which comes from the root of the spice turmeric. I recommended to all my clients that suffer from inflammation and pain. Supplements are necessary when inflammation is high, specially when the person’s diet is not balanced. Massage, exercise, breathing are part of an inflammation free body, but a diet free of process sugars, flour, red meat and dairy products, and high in phytochemicals is the prefect formula for an inflammation free body.
K.I.S.S . keep it simple stupid, I forgot to include it in my last comment.
I really enjoyed this article, Dinneen. I am being reminded that self care happens in different forms and that there is always something a person can do despite being busy. I remind myself K.I.S.S when I feel overwhelmed. Pick one thing to do instead of thinking you have to do everything. Your body will thank you.
I always believed this was an important issue. Inflammation tells us a lot about our bodies and what may be going on and, in western medicine, we’re always trying to simply make it go away instead of dealing with it effectively. By taking anti inflammatory medication, inflammation is only being masked for a short while until it wears off if nothing else has been changed. These are all great natural and basic ways to deal with inflammation while still being aware of what is actually going on with the body.
I am currently in the YTU teacher training and this has been one of my favorite articles so far. I greatly appreciate that you discussed multiple frames of reference to heal inflammation as I think our minds and bodies needs multiple approaches to be healthy.
Great article! I always suggest to my clients to try the holistic approach before suggesting any over the counter meds or pharmaceuticals. My favorite is also the Epsom Salt Bath!
Your emphasis on using multiple remedies is a good one. I am a great believer in the “BOTH AND” approach to life’s choices. As a massage therapist o also encourage people to use traditional medicine, pharmaceuticals if necessary and natural remedies as often as possible. Topical arnica, ingested fish oil and glucosamine and chondroitin supplements have been beneficial to me. I’m glad you mentioned magnesium. Recommended to me by my chiropractor, it has been especially good for mental and muscular relaxation through the night when taken before bed.
I love the ideas in this list because I tend to only want to take painkillers when they are really necessary (like after a surgery!). I’m especially interested in more consciously exploring some of the common anti-inflammatories that are already part of my regular routine. I don’t often consider the anti-inflammatory properties of spices, so I will start to take that into consideration when I am cooking, and not getting enough rest is probably my greatest self-care weakness.
Is rest always a must? What if you want to participate in restorative yoga? I feel like I would go stir crazy not being able to be in a class for 5-7 days.
Hi Dinneen, Thank you for this comprehensive list of natural remedies for inflammation! For me, it’s easy to remember to keep hydrated, use my massage balls and essential oils …my personal favorite, lavender w/peppermint in grapeseed oil carrier or the Y.L. Pan-away blend. What I especially loved about your post is the reminder that reducing inflammation also has to come from the inside…food choices, spices, magnesium, Vit. D and C….YES YES YES….You’ve inspired me to get back on track with my nutrition protocol and also to open that box of lavender Epson salts I purchased 4 month ago! Thank you!
Water is a tough one for me. I’m not the one you see who always has a bottle of water in their hands. I have to force myself to hydrate properly, and can definitely tell when I haven’t!
I had heard about cinnamon as an effective anti- inflammatory. I have taken to sprinkling it onto my Greek yogurt for breakfast most mornings.
I love arnica! I was aware of the benefits of everything but the vitamins. While we boost our Vit C intake when a cold is coming on, I had not considered it to help battle inflammation. Same with D & E. Good to know.
Water is key for me. Keeping the tissues hydrated is important all year round, but even more so now that the weather is warming up.
I love holistic remedies and have had much success with castor oil packs. Messy… but it works well. You soak a piece of material ( flannel ) the size of the space you want to focus on put it on the affected area, then cover it with enough plastic to make sure you don’t stain your clothes, sheets etc…. place a hot pack over this and rest for 20-30 minutes. Great time to meditate and take it easy.
My question to you regarding the power of food as possible inflammatory agents. I heard that peppers can be inflammatory. What is your knowledge on that … fact or fiction??
hi dinneen – After recently pulling my hamstring, I’ve had to rest it for an extended period of time. Your “Top Ten” list is so comprehensive, it’s hard to remember all avenues available to us when we are in pain. Thanks for the reminder!!
Great Article! Through my own investigation of sore hips i found that taking a daily vitamin, vitamin D and Magnesium were helpful. Also, believe it or not, cream for inflammation massaging my feet helped in the repertoire that i have gathered to take care of my body. Its all connected. I loved the article because it is what i have been doing to pamper my hips legs and feet. I haven”t tried spices and herbs but have tried teas for relaxing… hence, relaxing my hips and feet where i end up gripping. Thank you for the article!
I see comments on the idea of RICE; however the description used in this article to communicate ice, is the best description as to when ice is most appropriate. This was a great article, well worded, clear and concise. This article had got me thinking of adding a couple new shakers next to my pepper to excite my good and give back to my body.
I love all of these all natural remedies!! Speaking from first hand experience I can attest that taking a bath in epsom salts and topically applying arnica to injured tissue works wonders! I love cooking and finding natural ways I can heal my body through food, so the information you provided on useful herbs and spices was fasicinating. Thanks!
I am consistently surprised by the number of movement professionals and otherwise active, educated, knowledgeable people that are so caught up in the drive of it all that neglect to take care of themselves when faced with minor injuries. I was fortunate (unfortunate?) enough to have two major sports-related knee surgeries before I was 19, and really understood how much of a difference care and patience in rehab can set you up to continue to participate in the athletic activity of your choosing for many years to come.
A personal favorite of mine recently has been arnica, a member of the lemongrass family. As a natural anti-inflammatory, it is something I would take to aid with swelling without the fear of OTC drugs ulcerating my stomach!
Hi Dinneen! Thanks a bunch for putting together these tips! They are extremely handy and especially timely with the recent research suggesting that the age old “R.I.C.E.” treatment may not be the only and/or best route to treat inflammation. Loads of love, sister! xo
First I just want to say, thanks so much for the list! Being that I’m not completely comfortable with the idea of treating different issues with medications, I’m constantly looking for holistic alternatives to treat symptoms. This is a nice, simple list of ways to deal with pain and inflammation. While I was already aware of some of these solutions, it’s always nice to find new ways/alternatives to dealing with any inflammation I could be experiencing. I will definitely be using more of my tune up balls, as well as incorporating more of the spices in my diet. I also feel like it’s a nice reminder that rest, and a full nights sleep, two things I rarely get are of the upmost importance when trying to heal the body.
Inflammation is such a hot topic right now. It can manifest itself in so many ways (not just bodily injuries). I appreciate this breakdown of holistic ways to manage it. After all, we want to treat the cause rather than just manage the symptoms with meds. Getting enough sleep is right up there with rest. As I get older, it’s amazing how much better my body feels and recovers when I get a full nights sleep. I plan to incorporate all of these spices and herbs in my diet as well.
Such a fantastic and simple list I may have to print it and put it on my refrigerator! Love everything that was listed and agree that rest is #1. This also gives me the perfect excuse to have a “me” day where I sleep in, go for a massage, enjoy wholesome foods for lunch, and treat myself to everything holistic! Thank you for sharing 🙂
I was “diagnosed” with what is sometimes called an “extra bone” in my foot 9 years ago. I was training intensely to be a ballet dancer, and this injury always made my foot really inflamed, and I was always in extreme pain. As I was aware of a few techniques you wrote about (drink water, rest, heat and ice therapy…), I was really happy to discover that there is more I can do to prevent it from hurting ! If it hurts again badly, I will make sure to use essential oils, as well as watching the kind of food I eat even more carefully ! thank you so much for all this info, it helps me a lot !
Thank you so much for this post ! I was “diagnosed” with what is sometimes called an “extra bone” in my foot 9 years ago. I was training intensely to be a ballet dancer, and this injury always made my foot really inflamed, and I was always in extreme pain. As I was aware of a few techniques you wrote about (drink water, rest, heat and ice therapy…), I was really happy to discover that there is more I can do to prevent it from hurting ! If it hurts again badly, I will make sure to use essential oils, as well as watching the kind of food I eat even more carefully ! thank you so much for all this info, it helps me a lot !
I agree, to reduce inflammation we need to have a global approach and I would add meditation to this list.
Thank you for this insightful blog. In doing body work, we often forget that some of the greatest pain reducers come through micro and macro nutrients. I’ve know the RICE recipe for healing injuries for a long time, but add to it magnesium, vitamin D, turmeric and water and you have a powerful recipe for rehabilitation. Thanks again for the suggestions on repairing from the inside out.
love this because with an inflamed disease that I live with I can always tell when I haven’t done 1 or the other. Probiotics/ and Hydrocolontherapy is also a great way in working with anti-inflammation.
I consistently share with my clients to use Food/ water /rest as a way to heal the body from inflammation and prevent it, and also those therapy balls.
Arnica and magnesium have both helped me tons over the years! I’d take sublingual Arnica right after many falls snowboarding or mountain biking and swear it made a difference in my speed of healing. And magnesium has been so useful for general muscle tightness (tho be careful with too much = upsets the tummy:( I find enough sleep (vs rest) is also crucial for supporting my healing process and keeping inflammation down.
Do you have a link for the vitamin D study? Thanks for all the info!
thanks. great to have a comprehensive list. Would be interesting to test vitamin D levels on a group of people with healthy tIssues, may be that we are generally 93% deficient as a population.
This is a great holistic approach and I think it is so important to know when we require rest. In society where it’s all about productivity and pushing forward – the idea of slowing down or rest is almost a foreign concept. This was a lesson I learnt the hard way.
Great comments team! There are many many wonderful ways to enhance our body’s response to inflammation. At the core of this article is the premise that our response to inflammation should not be to suppress it, but rather we are trying new ways which will ameliorate our body’s natural ability to manage inflammation. That said, the best solution is always “find the root cause” but then the sky’s the limit on natural ways to help the body recover homeostasis with minimal side effects. I love hearing what works for each of you! ~Dinneen
Ah! How about cold pressed juices from roots like turmeric. I saw spices, but cold press turmeric with oregano oil and cayenne flake from cafe Graditude always makes me feel like a million bucks! ….a real Inflammation stopper.
Such a great complete list, i had to repost this to my facebook…of course credit to #YTUballs
Wish i could think of something to add to it.
Thank you for addressing natural remedies – great reminders and I found some new ones, too!
Thank you for your article, in the past I used to take anti inflammatories or pain killers when I feel I muscle inflammation. Some times we take pills in order to have a quick fix, but we ignore the side effects.
Now I’ve already tried some of the remmedies you listed above and they are very efficient. The natural remmedies as drinking water helps to clean our system and also hydrate the muscles. Other that like so much is put some ginger, turmeric, cayenne to my juices or meal, it really helps with the inflammation.
I will add the YTU with the balls, next time.
This list is amazing and more useful beyond just treating inflammation. I think this could also be a guideline to healthy living. We often only gives our body the best care after putting it through trauma, which is unfortunate because it deserves more. Our body is like a home that could use some daily house cleaning and love. It works so hard for us. I didn’t know how effective vitamins are to treating inflammation. Interesting. Thanks for sharing Dinneen.
I appreciate all the natural remedies in your article. I wish more people would realize the benefits of self care before they let the pharmaceutical companies take over their lives at the financial gain of the companies and who knows what side effects.
Love me some Arnica for almost anything; essential oil or gel-form! Thanks for this checklist, Dinneen. What a lovely reminder list of holistic remedies.
This was great! I do most of them except the herbs, I try to follow the steps regularly since my calf and achilles pain is so acute and I it fixed!
Hi!
This is great article. Chronic inflammation in western society is a major health concern both resulting from and leading to heart disease, diabetes, and autoimmune diseases.
However, I am a registered nurse in the cardiothoracic intensive care unit and I have one major concern on #10 – Magnesium.
Magnesium is an electrolyte the is used by the heart muscle to regulate its contractions. Magnesium overdose or misuse can result electrolyte disturbances that can cause an arrhythmia, potentially fatal. This is even more likely if the person has known or unknown kidney disease. (early stages of impaired kidney function have no signs or symptoms).
Before taking any supplements, including the nutritional supplements such as tumeric which is a great anti-inflmmatory, please discuss with your medical professional. Please do not self medicate with supplements.
If you want to meet with a medical professional that has a more holistic practice, please seek out a Doctor of Osteopathy – DO’s are registered as doctors go through all the same training but have additional training in chiropractdy, as well as nutritiional, lifestyle and easteran alternatives to wellness.
Inflammation seems to be a hot topic these days. Or at least it is in my circles. It is most interesting to me that it can be caused and treated from the outside in or the inside out. Meaning poor diet can be the culprit or poor movement habits. This is a great composite of things to do to alleviate inflammation. Love it! thanks
I have always been an ibuprofen girl myself but I am willing to adjust. Last night I had a headache. I admit I reached for the ibuprofen but then I reached for my YTU balls. Sarah Court taught this fantastic sternocleidomastoid roll out ball on mastoid process with the press and twist approach then turn gaze away. I felt my headache melt away. It was really bizarre as I have always counted on my little brown pill. Next time I reach for YTU ball first! Thanks for the reminders above.
Great reminder of the things I’ve used in the past, to incorporate again. Like with anything consistency is key too. I’ll use spices here and there but to experience the wonders regular use is needed. Water is a major one!
I didn’t know about magnesium. I’ll add that one in.
Love Espom Salt baths!
Thanks for this useful advice. I’ve been doing some of what you suggest above, but I think I’m going to add even more spices to my daily green smoothies and see if that helps my recently aching hips. Cherry juice seems to be helping, too. I was surprised at the impact that just a little bit of it 2x a day had. I’m all for nutritional solutions like these.
I really thank you for this great list and will post it at the studio. I have already posted that people need to do a “bone tuneup” once a year with an osteopath or a really good chiropractor because if the body is not aligned then that is conducive to other problems so I will add this to my list on the bulletin board.
As a full time yoga teacher I try to be as present in my own body as possible while teaching but I still discover minor aches and I’ve always used rest as my number one cure all. I’m so fascinated at the power of herbs – I’m going to go make myself a tisane right now to relieve my back from a long week of work with no break in sight!
I love how rest is your #1. As a teacher, I always tell my students when they are fresh from an injury, or over doing it in yoga that their bodies need REST REST REST.. but, it is so hard to honour that yourself. I find rest incredibly difficult, so its nice to be reminded and told again and again and again. (and not just rest in savasana) .
If your ingesting Arnica, do you know how long it is safe to take?
Great article about muscle inflammation! #8 and #10 are totally new info for me. So thank you! As for #8, I will have to try some of these herbs/basic spices…for a while I’d been on the turmeric shot kick – good to have some alternatives since 1) turmeric shots pretty much always turn on my gag reflec and 2) can be expensive
I’ve also read a bit about how acid (sugars, animal fats, coffee) and alkaline foods (fruits, veggies) affect your body’s natural pH levels. Anytime you work out, eating alkaline food afterwards helps counteract/flush out all the lactic acid from your workout.
On a basic level, muscle inflammation can be uncomfortable – do you also think inflammation can lead to free radicals and disease? Interested to hear your thoughts!
Getting no sleep is no joke and so is inflammation in the body. It’s amazing how so many little things add up to create inflammation. What’s even more amazing is how forgiving the body can be when you nurture it back to health.
I am so glad I found this article, as inflammation is an issue that I believe almost everyone deals with, and might not even know it. My brother and mother have been battling with inflammation and the effects of it on our bodies – acne, joint pain, etc. It’s so refreshing to read an article that approaches the holistic methods to healing rather than going with the mainstream method of putting more drugs in our bodies and then having to deal with the side effects. We sometimes let go and take the easy way out, but even so, you mention massages, the therapy balls, and an Epsom salt bath, which I love to do, but am much happier to read about the greater benefits of doing them. So thanks for the info!
Great article! All of the suggestions are very easy to implement. One of my yoga instructors told me about arnica cream and suggested that I try it for shoulder pain. It worked well and now after reading this article, I understand how it actually works, That Vitamin D is a touch one. It is not always easy to bring up the levels. I have a thyroid condition and even with taking supplements, my levels can be low. It is a constant challenge. One new habit I have implemented is to put cinnamon or cardamon into my coffee before I brew it. Adds nice flavor and should be helping with inflammation as well.
Arnica is a vital element it my remedy cabinet, and through an awesome chiropractor I’ve come to learn the value of hot/cold therapy and how healing and soothing it can be when you give it a chance. I’ll have to try these other remedies as well! Thanks for the ideas!
Thank you for this list. I never remember about when it’s best to use ice vs. heat. I could use some arnica or epsom salts right about now as YTU training can be pretty intense! This list will be helpful when students ask about pain remedies.
I really appreciate the way you explain this in an accessible list format. I use arnica for bruising or swelling, but didn’t know exactly why it made things better ( stimulating the white blood cells !) Thanks for this important how-. The YTU teacher training is really getting me int he habit of explain the how’s and why’s of what I’m doing… I’m appreciating the practice of being concise. Thanks for your wonderful example of this!
Thank you for such detailed information regarding inflammation. From my own expereience, I found Arnica, high dose in the beginning, very useful. I also find turmeric an excellent anti-inflammtory. Pineapple and all the tropical fruits can reduce inflammation. Lastly, I notice seaweeds is helpful for arthritis.
Thanks for these suggestions! I haven’t tried magnesium supplementation myself, but I will be looking into it. I also wasn’t aware that epsom salt baths can be beneficial for inflammation (I’m not sure I ever knew what they were for). Sounds lovely.
In my own body I’ve found that fish oil has been helpful with regulating joint inflammation and discomfort. And yes, it is kind of strange but we often seem to forget what we’re putting in our bodies makes our bodies run and function— the more fresh, colorful fruits and vegetables the better!
I love YTU ball therapy for working out problematic muscle pain (inflammation and chronic contraction). I have recently started using a foam roller to supplement my routine. For instance, I am unable to use the balls in my adductors, as my gracilis is too tender. Instead, I use my foam roller and though it is still incredibly painful, the pressure is more dull and I am able to better breathe through it. I make it part of my daily routine and I hope that this effort, along with correcting poor postural alignment like crossing my legs, will help to return my gracilis and other adductors to a healthy state.
I have been interested in the whole inflammation topic for a while and try to follow most of these pointers. I just started the Tune Up training and hadn’t really thought of it helping in these terms. I was happy to see the therapy ball massage as one of the tips. I also LOVE epsom salts baths!
Dineen, great article. Water seems like such an easy one but I miss this all the time. Thanks for the reminder. I plan to buy some Magnesium Sulfate this week as well…thanks!
This is such a good list – simple, easy and effective. I second Alda about food choices – that is key for me!
I am hesitant to introduce a “medical” item here as I have been advocating for “alternative” health for 20 years plus but in the past year, I have discovered that hormone and thyroid balance play a key role in addressing inflammation. In the last year, I have had huge fluctuations, throbbing joints and surging neck pain all currently being addressed by my beloved naturopath who suggested I try supplements (and dietary changes) to target hypothyroid and estrogen dominance.
It has been like a rebirth for me! Truly!
Thank you for taking a comprehensive approach to dealing with inflammation of the tissues. Personally, I have found that food choices is truly the most critical component and obviously foundational to maintaining overall health, i.e. increasing consumption of greens in addition to reducing sugars and carbs. Along with rest, incorporating Yoga Nidra has been extremely helpful also.
Great article! I try to incorporate most of these in my regular routine as part of an overly-active type. I take tumeric shots/wellness shots (with ginger, cayene), drink “muscle recovery” yogi tea and take a fish oil and magnesium supplement at night or ZMA (zinc, B6, magnesium, theanine) which also promotes better recovery and better sleep! Oh, and with my newly acquired skills on the YTU balls, I do that every chance i get. I gotta work on the “rest” part :/
Spectacular post Dinneen! The lymphatic drainage is particularly noteworthy with the Yoga Tune Up Therapy Balls! This can also be accomplished with the hot and cold therapy but when the heat is being applied. Sometimes inflammation is important and needs to be able to run it’s course – your immune system is an incredible thing and speedier recovery is found my facilitating and assisting the body as opposed to preventing the necessary inflammation and healing. Thanks!
Great article, thank-you! Inflammation is something we all want to minimize our bodies, I’m happy to be reminded of all the natural ways this can be done. I keep meaning to buy some turmeric as I have heard wonderful things about the spic. I am quite excited to be able to add Yoga Therapy Ball to my health regime, in just two days I’ve noticed a huge difference in my body, less pain. Imagine that!
The common theme for the most part seems to be regular care and maintenance rather than treatment of this kind of imbalance after the fact! Makes complete sense but of course this is so not the way Western society views health. We don’t take care, we push until we can’t anymore and then expect a quick-fix. These are such useful tips for taking care of ourselves in so many ways in the long-term
Thanks! This is amazing information… I just learned WHY epsom salt baths are so good for you! I knew they were good, but didn’t realize it was the magnesium sulfate that made them soooo great!
Dinneen – put this list on a refrigerator magnet and sell it at Kripalu! What an excellent list to look at day after day. I fall short at the get go – your #1. Rest? Who has time! I will cut and paste and embrace this. Thanks!
This is an excellent and succinct list that I would like to share with students if you don’t mind? I am an avid reader on this subject, but did not know about # 9 (vitamin D) and while I realized that magensium/calcium containing foods or supplementation was beneficial for muscle relaxation, I only was re-introduced to Epsom Salts a few weeks ago. How simple and gentle. I am a huge fan now:) Thank you!!
Dinneen,
Great article, I am wiggling around a strategically placed therapy ball behind my back as I write this. My right shoulder never recovered 100% post rotator cuff surgery but I use several of your suggested holistic therapies to treat my inflammation when it flares up. In fact, I just took an Epsom salt bath, one of my favorite treatments and I have massage scheduled for tomorrow. In addition, I will apply some arnica cream tonite before I hit the hay. Thanks for reminding me of all the other holistics treatments available.
I suffer from chronic pain and utilize most of the list you have created. I do see an area I want to look at more closely and that is food. I have a generallly healthy vegetarian diet however your article gave me something to think about what areas of my eating habits I can improve.
Thanks, Dinneen, this is super informative. As someone who is typically over exerting myself physically, I have had to deal with lots of inflammation. As such, I’ve tried to go the homeopathic route to save my liver. Most recently I took refined sugars and the like out of my diet and incorporated pineapple (which I was told has anti-inflammatory properties). I want to try the herbs you suggested next. The one thing I didn’t see mentioned that I’ve found helpful is a supplements called WOB Enzymes. I’d love to hear your thoughts on these types of supplements…maybe I’ll harass you tomorrow about it 🙂
Dinneen,
Thanks for this article on treatments for inflammation, I have dealt with many holistic treatments and methods over the years, this is wonderful for everyone, simple healthy ways to deal with injuries! My wish is that more people would use these methods, am
Nd not open a pill bottle, we would be a much healthier society!
I use a blendof peppermint oils on any injuries that I have had, they are anti-inflammatory and help draw blood, and oxygen to the area to help heal the area!
This is a fantastic top ten list, I will carry it with me! Thanks.
This is a great reminder that we can find a solution to most daily issues in holistic treatments. Inflammation is a common problem in today’s world, often enough triggered and furthered by pH-imbalanced diet, underlying health issues and stress.
I am incredibly grateful that I knew many of these easy, non-invasive cures through my aunt who is a holistic practitioner in Germany. Thank you for summing up the most important and relevant ones for us!
I was curious to read what these 10 things would be, since I grew up in a very holistic household. I chuckled a bit when I saw the bit about Arnica-my mom has been applying that my whole life! This is great-as I grow up and become more aware of my food choices and lifestyle, I’m starting to embody what it is my mother rooted into me long ago: that we have the ability to self-heal when we respect our bodies with whole foods, and search within to better ourselves. Thank you!
Drinking more water is the first homework “assignment” I give to my new clients. Once clients have integrated water into their lives I refine my instruction from “drink more water” to “drink more water consistently throughout the day.” This is an important distinction. Many men and women drink as much water as possible during one time of the day, in an effort to complete the “assignment” of their doctor or nutritionist or yoga teacher. Consumption of water consistently throughout the day will bring the best and most effective benefits to your overall health. Just remember, the consistency in which you drink water throughout the day trumps the quantity of water you drink at one sitting!
‘Zyflamend’ is my contribution…. it is a natural supplement that promotes a healthy inflammation response in the body. I lived on it in my 20’s when I was an adrenalin sports junkie and fairly constantly injured. Knowing I wasn’t about to stop the causes of inflammation and that advil felt like it ate away my liver, I took to popping the Zyflamend capsules immediately on impact, which was pretty often! Highly recommend them if you don’t want to fuss around figuring out the ratios of a bunch of different herbs and spices.
thanks for this! i was just talking to a client about how easy it is to “forget” to take vitamins and such bc they dont seem have the “immediate” short term effects we are accustomed to getting by taking advil or valium or whatever. i just think its so interesting that we as a society always focus on the immediate solution to a problem rather than working on changing the habits that have gotten us to where we are! it can actually be a lot more fun to eat new things than it is to rely on a pill! thanks again for these awesome tips!
I was looking at your bio, and I didn’t realize you also worked as a Nutritional Consultant. I really need to talk with you. About 4 months ago I received the results from and ALCAT test (food and environmental sensitivity blood test) and I have a laundry list of issues, which all have the same result digestive issues, chronic inflammation and stiff joints. Oh yes, I have Hashimoto Thyridis and Adrenal Fatigue as well, so any words of wisdom would greatly be appreciated! As for the 10 remedies for inflammation. I only wish there was one for internal inflammation, If you have any ideas let me know. Thanks
This is an extremely well-organised list of remedies that ought to be printed out and checked against if need be. Thanks for making it available Dinneen! I am with you in all that you state and especially agree on the awesomeness of the Epsom salt baths. They are my number one go-to when my muscles are tired and achy. I also wanted to share that I have found helpful using other forms of magnesium such as Magnesium Chloride as a topical solution in addition to a daily capsule of Magnesium Glycinate.
i love this. I think at one point or another I’ve heard all these things, but bringing it all together into one place, and easily digestible, is awesome. I’ll always refer to a holistic approach before painkillers, and I think the better attuned we become to these options, the more it becomes second nature. Sometimes not knowing something pushes you down the path of least resistance, and that path becomes habit. Educating ourselves over and over again to create new, better habits takes time and energy. But is so worth it to our bodies in the end. Thanks, Dineen.
I’m passing this information over to a friend who has a bad diet. She constantly has inflamation and complains about her pain. I now see it could be from a combination of her eating sugar and refined carbs and other unhealthy habits. As I learn more about a holistic approach over prescription medication, I have become much more aware of the benefits. Thanks Dinneen!
Thanks for posting this Dineen..I am on board with this holistic approach as well – and with the additional YTU ball benefits – it is no wonder that Jill stays as healthy as she does with all of her travel…Your description of what the ball work actually can provide – blood flow, nerve conduction and lymphatic drainage – so interesting..look forward to learning more about this!
I was compelled to read this from the title — then i saw who wrote it — such great information, Dinneen! Thanks for sharing it — I’ve actually been drawing myself a hot bath with baby oil and Epsom salts every night as soon as i walk in the door from the training this week — awesome way to decompress and reboot before homework. Great article — and I truly appreciated all of your help this week!
Nice assembly of some sound places to start dealing with injury and inflammation before snuggling up with the easy-reach (and potentially non-constructive) comfort of an OTC pain-killer/anti-inflammatory pill. Some should be explored with more care in a very individual-specific way (like high-er dose Vit C/D/E), but the majority are definitely worth taking the time to include in your healing process. The simplicity, access, and power of the Epsome Salt Bath is worth every minute of the soak! 🙂
Diet diet diet! If you have inflammation in the gut your muscles have no chance. The body first wants to heal the organs.
It is refreshing to hear about alternative methods to alleviate inflammation rather than taking the over the counter course. Though many of these suggestions must be done simultaneously to reap the full benefits your kidneys and liver will thank you for it later.
As an athlete, yogi and trainer I have found that there is no better recovery tool than sleep. 8-9 hours in a cool, dark room with no alarm. It’s like a miracle sure!
Also, stiff and sore ( non-injured) bodies benefit from active rest: walking, biking, swimming, stretching and gently moving the body through a full range of motion at non-intense levels. I have found I recover faster and come back more quickly if I KEEP moving. If I do NOTHING I am sluggish and slow to get back to previous levels of intensity/performance
This article gets an A for Awesome! I used to live on Advil. I love Arnica now. A lot of these tips I had read about before but now are in a place all together for amazing reference. Thank you!!!
Love it! Thanks for great article Dinneen! I love feeling good. Diet and Yoga have played a crucial part in pretty much eliminating my arthritis and joint pain.
Thanks for the great article, Dineen. While was aware of many of your suggestions, the reminder about Food Choice, and the information on Vitamin D deficiency and Magnesium is much appreciate. Dr. Andrew Weil, also suggests and ayurvedic herb, Boswellia, which is also available in capusle form. I have also heard that Baical Skullcap is used in parts of Asia for inflammation. I will print your list and post in on my Fridge.
I love this article, thank you! I work with endurance athletes and am always looking for holistic alternatives to help their fatigue and injury. Most understand and benefit from massage, ice, and heat therapy, but diet is one of those treatments that I stress foremost, that I think is often overlooked.
Thank you, Dineen! Holistic healing is so important and I wish it was more available in our country. So glad to get this advice as I am constantly seeking tips like this and just can’t get enough.
Great advice! I’m a huge fan of Aveda’s Blue Oil concentrate and use it in place of advil. It’s a refreshing mix of peppermint and soothing blue camomile that works wonders on my temples or wrists. Thanks so much for sharing.
I once read that inflammation is the source of all kind of disease. Thank Dinneen for providing such holistic ways for us to prevent inflammation. I am particularly interested in the food choice. I remember reading an article in which it categorized food in “acid” and “basicity”. Nowadays because of busy life, stress, pollution and increase taking of processed food, our body becomes more “acid”. We need to take more “basicity” food such as vegetables, fruits, water, tofu to neutralize and balance our body to prevent inflammation, which is the same as what Dinneen talks about in the article. I am also curious what kind of supplement food should we take. Thanks for providing good tips here!
Great list. Through my practice I have amassed quite a collection of books and articles on ayerveda, holistic medicine, and other nutrition and alternative therapies, such as using food as medicine. You have to be careful to understand the symbiosis between everything you ingest but once you begin, you will find less reliance on the pill and more on the greenmarket.
Thanks for your blog that reminds me how my homemade Chai Tea is not only delicious, but a potent anti-inflammatory beverage! I just purchased a high grade Cayenne pepper powder and appreciate you sharing the idea of using it with oil for massage.
Namaste, Silvia Marisol
As one nutritionist said at a recent presentation asked us “how bad do you want to feel good?” These wonderful tips may take a little thought and effort, but the pay off can be tremendous. Thank you for sharing!
This is a great list of all things I believe in, I may not practice them all at the same time every day or week, etc, but I will definltely print the list for my self and share with others.
I really enjoyed your top ten list! I’ve had some muscle soreness from my workouts in the last couple weeks. It was interesting readying your relation to animal fat and inflammation and how it can impact the recovery. During any muscle discomfort, my desire to eat meat has been null. (very uncommon for me). It amazes me how intelligent our bodies are and how many opportunities to assess it we are given. There are some other great tips I am going to incorporate if/when overexertion occurs. Great Tips!! Thank you 🙂
This is awesome, I always new certain foods, rest and hydration were naturally healing (for inflammation) but the information you provided about ingesting essential oils is very interesting, but then again it makes total sense!
I think that holistic medecine is such a fantastic complement to our western minds. So often we tend to reach for the usual pain rememdies — aspirin, advil, etc — yet often these short-term remedies simply mask the underlying issue. I find that when I use holistic treatments, I am much more aware of why I am using the product, and what benefit I may derive from it. It’s much more of a well-being approach to health vs. a just-mask-the-problem approach. Preventitive care so that the injuries don’t happen in the first place. This list is a great go-to guide for all-around self care.
Wonderful article! Thanks for sharing! Inflammation is a huge issue, especially these days with environmental toxins and food allergies. These are great reminders that we can take charge of our own health and bodies without having to cover-up and medicate the surface level symptoms of inflammation – that we can go deeper into the depths of healing. I love how YTU exercises and with the therapy balls stimulate release and healing. And yes, integrate that with good rest and hydration… the very thought of that makes me feel better already. Sat Nam.
Great balance of a wide range of suggestions for inflammation! I realize how, just as we misuse or overuse our bodies, we could also do the same in our chosen methods to heal or “fix” our bodies’ ailments. Just like many of the YTU poses, which, when we really pay close attention, reveal many additional tidbits of info for us to assess those weak or overly tensed areas, inflammation is really an opportunity to apply multiple creative and totally- doable ways of bringing more wellness to our bodies. I loved that not only nutrition and supplements were suggested but also aromatherapy and good old fashioned remedies like rest and water. Excellent reminders. I’m encouraged to be more diligent in really ridding my hip of a history of inflammation. I’ve already started to notice subtle changes from YTU exercises and coupled with these great remedies u feel like I’m well on my way.
Thank you for the great article. As a yogi and martial artist, I’ve been no stranger to inflammation and injuries. But when my mom was recently diagnosed with cancer, I began to really understand that inflammation is not just limited to sports injuries. It’s our body’s natural response to stress and is the common link in all disease. To help my mom fight the cancer, we put her on an anti-inflammatory diet and some of our favorites are included on your list above – turmeric, ginger, cinnamon, etc. A few additions that we love are pineapple as well as all natural supplements including Scutelleria (a Chinese herb also known as skullcap), cherry concentrate, and Omega 3 fish oil. The omega-3 fats in fish can reduce inflammation, reverse tumor metastasis as well as a tumor’s resistance to radiation or chemotherapy. Just make sure that you look for a fish oil that contains primarily Omega 3s rather than Omega 6 or 9. Our nutritionist told us that Omega-6s are turned into pro-inflammatory fatty acids, which when consumed in high doses can create an ideal biochemical environment for the growth of cancer. We also avoid all meat, dairy and refined sugar to starve the cancer cells and help reduce inflammation. I am a true believer that food is our most potent medicine! Thank you again!
Thank you for this post about holistic approaches to inflammation. All too often I find clients and students want to reach for over-the-counter or prescription drugs for relief from pain & inflammation. While I do feel that Western medicine may sometimes be necessary, I agree that for smaller aches and pains a more natural approach is easier on the body overall. I find that the/ simplest and most cost effective remedies like rest, ice & salt baths can work wonders!
Love this article. Inflammation is at the root of all disease. So glad that you focused on important lifestyle and nutritional solutions to a problem that is easily solved without medical and pharmaceutical intervention.
Hi Readers, I appreciate all the feedback for the Top Ten Holistic Treatments for Inflammation. Most interesting to read the well-considered banter. Keep in mind this list is a Top Ten list of my personal favorite ways to treat inflammation. It is not an herb specific list. Nor is it meant to prescribe to individuals. It is intended as an alternative consideration for the automatic Tylenol/Advil/Aleve reflex. There are indeed many other herbs and many other ways to treat inflammation! As with any new protocol, if you are unsure how to implement the suggestions or what quantities to utilize, it’s best to seek the advice of a professional. This article is written to encourage you to seek out more natural, less harmful ways to take care of your bodies. With deliciousness, Dinneen
…thanks for the info, Dinneen.
In an age of pharmaceutical fixes, it’s important to disseminate natural alternatives for pain management.
As a side…I think you might have left off a few herbs.
Thanks for sharing this great article with us. It’s good to know that there could be different ways to improve our health and all with the same intention.
I prefer not to take any type of medicines, I always prefer to help myself, my pains with exercises, yoga, a hot bath, massages and more.
But these tips seems really helpful to me,
Thanks,
I love reading this article. I’m always looking for better ways to care for my own body as I destroy it throughout the day, however I am also guilty of doing absolutely nothing to help myself out with recovering from stressful activities. While I have always been mindful not to reach for the advil, I haven’t been mindful enough to do anything else for my body. These are very good tips that seem semi easy enough to fit into a hectic daily schedule. Thanks!
I love it, there is such a focus on the quick fix; pop a pill and forget about it. So much more important to take care of the body from the inside out, paying attention to diet and exercise and not just covering up symptoms.
Often it is just easier to take a pain reliever than dealing with the problem itself. I myself can be accused of this. Pain relievers like Advil or Aleve only alleviate the surface of the problem. When you look at a holistic approach to dealing with pain and discomforts this can be both a healthy and more permanent ways to deal with them.
It’s lovely to read and learn about natural ways to heal. However, I wonder which method(s) would work best…alone or in conjunction? And for how long/often should a method be utilized (e.g. massages) and how much should be consumed (e.g. spices & herbs, magnesium)? I think experimenting with holistic method(s) is wonderful but clear guidelines/directions should be given. In addition, I believe the focus should be on freeing yourself from pain (especially debilitating pain) in a most efficient manner, even if that means through medicine. Nonetheless, thank you for sharing your knowledge!
People are often quick to reach for a bottle of advil or tylenol to soothe their aches and pains ( I am guilty of this as well) but we forget about all the natural remedies that are available. I appreciate you writing this article so we can see that our options to help with pain are much easier than we think. I was introduced to yoga tune up balls today and I can already tell that they are going to make a world of difference for my neck and shoulders plus, who doesn’t enjoy a good massage?
So nice to hear such a wealth of options other than aspirin & Ben Gay. We are the generation that will take care of our bodies and selves away from corporations and return to our selves and mother nature’s gifts. All we need is good guides to our higher nature like my wife Dinneen.
You go girl!
Love you and love your blog
I know worst spelling ever sorry wrighting so quickly!!
10 Great Suggestions, It makes sence when are muscles are sore to rub, massage, rest, ice, heat… but many of your suggestions include – diet, and topical concoctions. Items we can find around our house or visit a Health Food Store! It’s funny those forgotten vitamins and suppliments around the house can be taken again with a purpose. I can re appreciate my kitchen pantry when I have an achy tendon. Also a friendly reminder if we are drinking our spring water, getting rest, eating well (no white stuff=), and taking our suppliments (from the Naturopathic ND), countering our excersize with YTU massage balls and minivin’s we are far less likely to get and or feel injured.
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