One in every 4 Americans has experienced chronic pain lasting for more than 24 hours. Sore muscles are one of the common health problems affecting most people. Natural remedies for sore muscles are ideal in relieving pain without depending on medications.
Continued use of pain killers is harmful to your health in the long run. However, by using natural remedies, you get to sooth the pain and swelling, while still maintaining a healthy drug-free lifestyle. Read on to learn how to relieve muscle pain while avoiding medication.
Natural Remedies for Sore Muscles
Instead of reaching out to over-the-counter painkillers, there are some home remedies that can relieve your muscle pain naturally. The methods are safe and effective. Therefore, if you want to relieve muscle pain without medications, these 9 natural remedies are your ultimate solution.
1. Cold and Hot Compresses
Cold compresses have been a traditional treatment for a wide range of injuries. Applying a cold compress on the injured area shrinks the blood vessels and limits the circulation of blood. As a result, pain and swelling reduce gradually.
You can use ice on a towel to have a home-made cold compress. This remedy is effective within 24 hours after an injury. Leave the compress for about 20 minutes to relieve the pain.
Conversely, hot compresses work by warming up the injured area to widen the blood vessels. The action relieves any tension on the muscles. The heat should be moderate to avoid damaging the skin.
2. Epsom Salt Bath
Epsom is a natural mineral that reduces inflammation and relieves pain. The magnesium sulfate, which is a natural ingredient in Epsom salts, withdraws fluid from the tissues that cause muscle soreness. 1 or 2 cups of the salt in your bathing water can help relax the muscles.
For muscle soreness, soak your body in the bathtub for 15 minutes. Repeat the procedure three times a week for a full recovery. If you have health conditions such as diabetes, high blood pressure, or heart problems, avoid using the Epsom salt baths.
3. Essential Oils
Several essential oils have analgesic and anti-inflammatory properties that help in muscle inflammation. You can massage the affected area with these oils to enhance blood circulation. A massage allows the lactic acid that builds in muscles to disperse.
The use of these essential oils when massaging a sore muscle leads to relaxation and pain relief. These oils have an aroma that relaxes the whole body. Some of the oils to consider as a home remedy for sore muscle include peppermint and lavender.
Different oils have different impacts on relieving muscle pain and stiffness. Research on the oils to know what works for you.
4. CBD Oil
CBD oil is one of the recently discovered remedies for sore muscles. CBD is a natural supplement that can help with muscle recovery. The oil reduces muscles spasms and eases inflammation.
In fact, CBD oil is more advisable than over-the-counter medication because it causes overall healing. Also, including the component after your work-out regimen replenishes the body.
5. Apple Cider Vinegar
ACV is an effective natural remedy for sore muscles. You can rub the apple cider vinegar on the injured area or ingest after mixing with warm water. The product has pain relief and anti-inflammatory properties that prevent recurrence of muscle pain.
If you are a fitness enthusiast, take apple cider vinegar before working out to prevent muscle cramps. Drinking the ACV is highly effective; you can add honey to enhance the taste. Alternatively, adding a spoonful of the apple cider vinegar in your smoothie can improve its nutritional value.
6. Turmeric
The turmeric on your kitchen shelf has more benefits other than adding flavors to food. It helps in quick recovery of muscles and addresses any pain related to DOMS. Also, it has curcumin, which contains anti-inflammatory and antioxidant properties.
Turmeric blocks the inflammatory proteins and enzymes causing stiffness of muscles. With its antioxidant component, it neutralizes free radicals and protects tissues and cells. After exercising, take turmeric in warm water to reduce the delayed onset muscle soreness.
7. Hot Pepper Rubs
Hot peppers produce capsaicin, which is a natural muscle pain relief. The compound relieves muscle soreness, pain on muscles and joints, and pain associated with arthritis. You can make the hot pepper rub at home using warm olive oil and half a teaspoon of cayenne pepper.
Rub the affected area with the mixture and ensure that you wash your hands thoroughly. Before applying, test on a small area to know whether you are sensitive to the product. Avoid contact with nose, mouth, or eyes to prevent irritation.
8. Garlic
Garlic is one of the most essential home remedies for muscle soreness because of selenium and sulfur. These compounds treat inflammation and help with managing pain. The anti-rheumatic properties in selenium prevent muscle soreness.
For those people suffering from arthritis, garlic is essential because it increases the levels of selenium in the body. While garlic is a natural product, consult with your doctor if you are using other prescription medication.
9. Rest, Stretch, Relax
With the daily overwhelming activities, resting and relaxing your back can be an effective home remedy. If a vigorous workout has caused you muscle spasm, adequate rest might be the solution. Stretch your back and rest on a comfortable surface.
Practice yoga poses that will make you stretch. You will strengthen your back and reduce pain. However, avoid overstretching, which can cause further muscle twists.
Enough sleep is also recommendable when you have muscle pains. Sleep causes the muscles to relax and pain reduces. Consider slowing down on vigorous exercises if you experience joint and muscle soreness.
The Natural Remedies for Sore Muscles Are Just as Effective
Most of these natural remedies for sore muscles have other benefits on your overall wellbeing. Consider including them in your daily routines to act as preventive remedies. Research on home remedies such as the essential oils to know how you can use them for other conditions.
Understand the causes of your muscle pain to know the best solution. Issues such as dehydration, nutritional deficit, and sleep deficiencies can cause your muscles to become sore. In such instances, consider basic tips such as hydration and a balanced diet.
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