People who exercise frequently suffer from sore muscles. Many are unable to find relief after vigorous training often causing them to refrain from exercising for months. The good news is, there are plenty of natural remedies you can use without side effect.
8 Natural Remedies For Muscle Soreness
Ice
The normal ice cube reduces sore muscle inflammation. In the first 3 days, you can use ice to treat sore muscles to help reduce the inflammation that is often the cause of soreness. Treating the sore muscles for about 10 – 30 minutes should provide some relief.
Heat
After the initial inflammation has been addressed with ice. Heat can help eliminate muscle soreness by encouraging more blood in the affected area which helps in speeding up healing. Heat also assists to release stiffness while relaxing the muscles. Apply heat to your sore muscles by taking a hot shower or bath for about 10 minutes, using a hot tub, or making use of heat packs.
Massage
Massaging helps to ease the tension of the sore muscles. If you are lucky, your spouse or friend can help do the massage. Otherwise, an electric handheld massager, foam roller, or massage stick will be another alternative. Of course, a professional massage is also an option.
Whatever technique you adopt, ensure you massage your muscles for about 15 to 20 minutes to quickly help reduce the effect of muscle soreness after tough training.
Cherry Juice
According to research, it was discovered that cherry juice contains anthocyanins and flavonoids. These two compounds help to heal sore muscles. Also, two British theses also confirmed that cherry juice accelerates recovery from tough exercising.
Epsom salt baths
Taking a warm bath for about ten to twenty minutes using up to 200 – 400g of Epsom salt gives additional relaxation from soreness; reducing inflammation by accelerating blood circulation to the muscle area.
If you cannot use the bath method of the Epsom salt treatment, you can also soak a piece of cloth in a solution containing Epsom salt and then place the warm cloth on the sore muscles which also helps to decrease soreness of muscles.
Increase Protein
If you’re just beginning a new exercise regimen or you just completed a stressful session, ensure to take foods with more protein afterward (or better yet before). Protein-rich food or a protein supplement will do.
The additional protein will make you recover quickly. A marines study done depicts that protein intake after an intense workout plan lessens sore muscles the next day.
Foam Roller
A foam roller is a stiff cylinder shaped object that helps to give yourself a basic massage.
The fascia tissue which interconnects the entire body runs in-between the muscles, so once it loosens, the muscles will become looser and easier to stretch. It helps when you use a foam roll to warm up and recover after your daily workout.
Stay Hydrated to Get Rid of Sore Muscles Fast
Taking plenty of water daily is also important as it helps flush out waste and poison from your bloodstream. Make it a routine habit to consume up to 2 liters of water daily.
Disclaimer: The statements on this site have not been evaluated by the FDA. Any products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The information provided is for general informational purposes and is based on the opinions and research of the contributors. Please consult your doctor prior to pursuing any course of treatment.
