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You didn’t state your age but if you’re over 30, I’d say you’re getting old. It happened to me and now everything I do, I do it slowly and it’s much better. So, first of all, try not to injure yourself, meaning, any intensive workout requires a thorough warm-up. Second, eat right, whole foods, plenty of veggies and quality fats and protein. Maybe supplement magnesium. And take it easy.
How can I put this as politely as possible…
Things don’t heal as well when you get older. Depending on your genetics and and physical shape, that degradation can happen even as early as your mid 20’s. I generally find that propping up my protein intake, taking a multivitamin, lightly exercising the injured muscle (aka, keeping it moving around and stretching it but not putting strain on it) and making absolutely sure I rest and recover, all help take the edge off of injuries; but aging is a thing and it does slow healing down.
For what it’s worth, when I was training everyday in Thailand, I felt like I was healing pretty quickly for the amount of volume I was putting in, and I’m not young anymore. I sustained a few injuries and I was able to heal faster than I would normally back home.
Are you eating enough? I noticed that from doing 20k steps a day, my legs felt like rubber and I’d also have to take a break from my strength training every month. I was dieting then, and thought I just needed more sleep, electrolytes, protein, ZMA, etc. But after bumping up my calories significantly around Thanksgiving, I noticed that I felt great. Huge improvement in energy levels and my legs felt normal again. I didn’t feel as if I needed to take a break, and actually felt like I could keep going. Sleep has never been great, but I did get couple days in where I got in a few more hours. Try that and see how it works for you.
Your bones are old and old and crumbly and frail and old.
Also if it’s a real problem like it healing too slow. Go see a doctor, that is a bad sign. Otherwise a balanced diet and working out helps. If you lack any nutrients you’ll heal slower. It’s not really a one single mineral kinda thing. Although things like ginseng is said to decrease inflammation.
If you really wanna go nuts buy some factor VII. It’s only like $2.6 billion a kilo. Heals you real fast.