We’ve all been there: You’ve pushed yourself extra hard in the gym, on the run or hiking trail, and now you are paying the price with muscle pain and soreness the morning after. Delayed onset muscle soreness (DOMS), is actually a pretty normal side effect of the muscle rebuilding process, and many of us actually equate it with workout well done.
If you just started a new exercise regimen and are getting discouraged because of DOMS, we have a good news for you! Because the body builds tolerance and adapts pretty rapidly, DOMS should become less frequent as you continue exercising at the same intensity.
Home Remedy for Sore Muscles #1 – Epsom Salts and Magnesium Oil
A tried and true remedy, a cup or two of Epsom salt dissolved in a warm tub of water works wonders for aching muscles. Just be sure to use warm, not hot, water. Magnesium oil is typically applied with a spray pump bottle, which makes it easier to target on a specific area, such as a sore calf or foot.
Home Remedy for Sore Muscles #2 – Oral Magnesium
If you find yourself cramping or suffering from frequent delayed onset muscle soreness, consider a magnesium supplement. If you are hesitant to try supplements, you can also increase the magnesium in your system by incorporating certain foods in your diet. Some of the top food sources for magnesium are squash and pumpkin seeds , spinach, Swiss chard, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews.
Home Remedy for Sore Muscles #3 – Apple Cider Vinegar
Mix a tablespoon or two in a glass of water and drink it, or just drink it as a shot. If that drinking it does not appeal to you, consider using apple cider vinegar in your homemade dressings, especially since it offers many other amazing health benefits. You can also rub the vinegar directly on the area of the sore muscle/cramp.
Home Remedy for Sore Muscles # – 4 Essential Oils
A number of essential oils and essential oils blends may be helpful for relieving muscle pain. For muscle cramps, try lemongrass with peppermint and marjoram. For muscle spams, the top recommended oils are basil, marjoram and Roman Chamomile. For muscle tension, try marjoram, peppermint, lavender or chamomile. To use an essential oil for muscle pain, add one to two drops of the essential oil into one tablespoon of coconut oil or olive oil, and apply to the affected area.
Home Remedy for Sore Muscles #5 – Ginger
A 2010 study by the University of Georgia and Georgia College and State University (GCSU) found that daily intake of ginger raw and heat-treated ginger can help reduce muscle pain following an exercise-induced muscle injury. To try it, wrap four tablespoons of freshly grated ginger in a tightly sealed piece of cotton and put it in hot water for less than one minute. Let it cool, and then put it on the affected area for 15 minutes. Repeat the process several times a day for two to three days.
Finally, if you want to make things easier on yourself and ensure you are really recovering properly, you can consider a good recovery supplement such as POS/T. It is going to provide your muscles with specific ingredients that help to jump-start the repair and rebuilding process, reducing delayed onset muscle soreness and helping you to get stronger, faster.
So here you have our favorite home remedies for sore muscles that really work! We hope that they will make a positive difference in your regimen, so that you can keep working hard to reach your goals.