I have acute muscle soreness in my calves (delayed onset muscle soreness). I had a workout on Friday, have muscle soreness kick in on Sunday and today's Monday. I have a long hike to do on Saturday. I want a quick and effective protocol for recovery by then

To alleviate acute muscle soreness (DOMS) in your calves and prepare for your upcoming hike, Andrew Huberman and Andy Galpin suggest several strategies:

1. Low-Level Movement:

   • Engaging in low-intensity exercise can help reduce soreness by promoting muscle contractions, which helps to remove fluid and inflammation from the muscle cells 1.

2. Compression Gear:

   • Wearing compression garments, such as tight-fitting leggings or long-sleeve shirts, can enhance recovery by moving fluid in and out of tissues and preventing soreness. This technique is effective both immediately after intense exercise and in the days following 2 3.
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       Muscle Recovery Insights

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       2

       Alleviating Workout Soreness

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       3

       Recovery Strategies

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3. Cold Water Immersion:

   • Cold water immersion (ice baths) can be highly effective in reducing muscle soreness. While it may blunt muscle growth adaptations, it is beneficial if the primary goal is to recover quickly for an event like your upcoming hike 3.

4. Massage and Percussion Tools:

   • Using massage or percussion devices helps to move fluid out of the muscle tissues and relieve soreness. These methods work similarly to compression gear by enhancing blood flow and relieving pressure on nerve endings 1 3.

These strategies combined should help expedite your recovery and ensure you are ready for your hike this weekend.