My cheap and easy recovery bath for my muscles

I have been getting a lot of questions about the recovery baths I regularly take. I take my recovery very seriously as part of my training, and the baths are one of my favorite secrets. 

With Ironman training, the number of hours and miles I put on my body has become astronomical, and the physical stress keeps building. I can IMG_4146definitely feel the physical tension and do not know how I would be able to keep going without these “recovery baths.”

When I was doing crossfit and we had heavy-lifting days, this would be my day to take the bath and get some recovery. This strategy is very easy to do and one that can make a major impact on your long-term health and performance. 

My goal is to take at least 2–3 baths each week, and I soak for a minimum of 20 minutes, completely submerging my legs and lower back. 

Here are the 4 main ingredients: 

Epsom salt (CVS/Rite-aid/etc.) – The compound that makes up this salt is magnesium sulfate. Magnesium sulfate is easily absorbed through the skin, which is why soaking in it for a minimum of roughly 12 minutes can exponentially help with recovery. 

Magnesium salt flakes (Ancient Minerals) – I like these flakes because they have slightly different trace minerals, helping with recovery. 

Stress & Tension Relief (Village Naturals) – The ingredients in this mix include different essential oils, as well as menthol, which makes your body feel amazing afterwards. 

Arnica Oil (Kneipp) – Arnica is a plant that provides a lot of anti-inflammatory properties and is easily accessible in oil form. I dab a few drops of this into my recovery bath, as it has a high concentration, so you do not need to put a lot in at once. 

Once you get out of the bath, your whole body should feel very good, and it is best to go to bed and relax so the properties of all the ingredients can keep the recovery process happening. 

This is just one of the steps I use to recover. Stay tuned for more secrets by joining our e-mail list at:

2 replies
    • Dr. Austin Cohen
      Dr. Austin Cohen says:

      I use a cap size of Arnica oil, 1/4 bag of salt (if very sore) or 1 cup if for maintenance, and 1/2 cup of Stress Relief salt. Have you tried this yet?


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