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Data availability Data sharing is not applicable to this article as no new data were created or analyzed in this review

Macronutrient Guidelines Micronutrient Focus Vitamin C : Required for collagen cross-linking and fibroblast function Magnesium : Nervous system recovery and muscle relaxation Zinc : Tissue repair, immune modulation Silica & Copper : Support soft tissue elasticity and vascular repair Use Greens + Reds to meet micronutrient needs, support gut health, and reduce systemic inflammation

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Severity: Bad enough to have ma avoid leg press, hack squats and lunges