- Physical Stress
- Nutritional Deficiency
- Sprains and Strains
- Sleep Deficiency
Your body contains an intrinsic system of muscles and therefore you can experience muscle pain in any part of your body. Sore muscles can be very painful and hinder your daily activities. We have combed through some commonly used remedies for treating muscle pain and come up with a list of home remedies for treating Myalgia or muscle aches.
Simple Home Remedies For Muscle Pain Relief
1. Epsom Salts
Adding 2 cups of Epsom salts in a bathing tub of warm water is the most common method of treating muscle aches. Epsom salt or magnesium sulfate is a natural muscle relaxant which helps to reduce muscle pain. It helps to drain out excess fluid from the muscles and joint tissues which is responsible for swelling. Magnesium helps to heal the torn muscles. Try soaking for 15-20 minutes and repeat this process 3 times a week. Note: Epsom Salt bath is not recommended for people with medical conditions like people suffering from heart ailments, high blood pressure and diabetes.
2. Self Massage
Self-massage is one of the easiest remedies for treating sore muscle. Massaging the affected area gently helps to increase the blood circulation. Massaging with essential oil like lemongrass, basil, peppermint or Roman chamomile helps to reduce inflammation and relieve from pain. Add a drop or 2 of any of these essential oils with carrier oil like coconut or olive oil and gently massage on the affected area for about 20 minutes for relief from sore muscles.
Always keep your body hydrated as dehydration can cause muscles cramps and muscle pain. If your body doesn‚Äôt have adequate water, then your muscles can become tight, tender and can get easily injured. So it is very necessary to hydrate your body by drinking lot of water. During exercise your body tends to lose a lot of water, so you should compensate the loss by drinking at least 2 litres of water daily.
Banana is rich in potassium, which is also known to treat muscle cramps and aches. Eating a banana or two can increase your potassium intake and thus reduce the chances of muscle cramps. Your body needs 3500 mg (approx) of potassium per day. Eating banana before workout can actually help to prevent muscle cramps during workout.
Swimming is very beneficial activity during muscles pain as the cold water reduces the inflammation and your arms and legs get movement without putting too much pressure or strain on them. Your body becomes more buoyant in water and will not have a negative impact on your body.
Milk is rich in Calcium and after workout it is beneficial to drink a glass of milk, as it works as a muscle fuel, which helps to rebuild and refuel muscles after workout. Low fat chocolate milk is great after workout as it has the correct combination of carbohydrates and protein which helps to replenish your body after workout. Chocolate milk is a replenishing drink which is rich in glycogen which fuels your body muscles and improves future performance as well.
Sipping a cup of warm soup is a great idea before starting workout. A chicken soup or a beef soup does wonders as it helps to replace the sodium lost during rigorous workout. Deficiency of sodium can also lead to muscle pain and aches.
8. Magnesium Oil
Applying Magnesium Oil is another best remedy to treat muscle cramps. As mentioned ealier, magnesium is a natural muscle relaxant. Spraying magnesium oil on the affected part of your body helps to soothe the muscles and helps alleviate the pain.
Rosemary leaves are very beneficial for reducing the swelling in strained muscles. Fresh leaves of Rosemary are rich in volatile oils which is beneficial for treating muscles pain. It also exhibits strong anti inflammatory properties which help to soothe the inflamed muscles and also speeds up the healing process. You can prepare a decoction of Rosemary by adding boiling hot water to 1 cup of rosemary, close it and let it remain for 30 minutes. Now dip a cloth in this rosemary decoction and place of affected area.
10. Heat Or Cold Pressure
Applying heat or cold pressure is a quick fix for treating muscle pain and swelling. Heat Pressure: Applying heat to the affected part helps to increase the blood circulation and reduce joint stiffness and muscle spasm. Note: Hot Pressure should be applied only 24 hours after the injury on the muscle. Cold Pressure: Applying cold pressure helps to numb the affected area, reduces swelling and inflammation. Depending upon your condition and pain you can apply either hot or cold pressure. Do remember not to put hot pressure on open wound, if there is redness and swelling on the affected part as it can aggravate the condition.
Muscle ache is due to tears in muscles and these strained muscles require time to heal. When you sleep your body produces growth hormone which helps your muscles to rebuild and thus speeds up the healing process.
12. Cherry Juice
Tart cherry juice is an excellent drink for healing sore muscles as it is rich in antioxidants which helps to reduce muscle pain and discomfort. Drinking cherry juice before and after workout session helps to increase the muscle strength.
13. Apple Cider Vinegar
Apple cider vinegar has strong anti inflammatory and alkalizing properties which help to reduce muscle pain, swelling and inflammation. It is found in a recent study that consuming apple cider vinegar mixed water and honey OR topical application of apple cider vinegar directly on skin can reduce the pain in muscles.
14. Citrus Fruits
Citrus fruits such as orange, lime, lemon and grapefruit are rich in Vitamin C which is very effective in treating muscle pain. Citrus fruits are rich in antioxidants which help to fight free radicals thus helps to ease tense muscles and reduces inflammation. It also helps to accelerate the healing process.
15. Cottage Cheese
Cottage cheese is rich in protein, which help in replenishing your body muscles quickly after workout session. Cheese is also rich in amino acid-taurine which helps in speedy recovery of muscles injured during workout. It protects the muscle tissue from soreness and damage. Cottage cheese is also rich in Vitamin D which strengthens the immune system.
16. Cayenne Pepper
Cayenne Pepper rub is very effective in treating muscle pain. It is perfect for soothing the tensed muscles after rigorous physical activity. Applying Cayenne Pepper rub helps to increase blood circulation and supports the healing process. It contains capsaicin, a chemical substance which helps to alleviate the pain caused by sore muscles.
17. Lavender Oil
Lavender Oil is rich in antioxidants. It exhibits anti-inflammatory and analgesic properties due to which it is very effective in treating muscle pain arising due to stress and tension in the muscles. Massaging with Lavender Oil helps to improve the blood circulation and reduces swelling. Before topical application, dilute lavender oil with carrier oil like coconut oil.
18. Pineapple Juice
Pineapple juice is an excellent drink for treating muscle soreness. Pineapple is high in Bromelain , an enzyme which helps to reduce inflammation and ease joint pain. This enzyme is known to speed up the process of wound healing and reduce pain related to muscle soreness. Pineapple is also rich in Vitamin C, which helps in tissue growth and thus helps in healing process.
19. Chamomile Tea
Chamomile is known as a natural muscle relaxant. Chamomile has anti inflammatory and antispasmodic property due to which it reduces the pain and inflammation. Drinking chamomile tea is very beneficial for treating muscle pain as it increases certain amino acids which help to soothe the tensed muscles. The healing property is attributed to the presence of certain volatile oils, flavonoids among other beneficial constituents.
Salmon is rich in Omega 3 fatty acids which have anti inflammatory properties. It helps to reduce inflammation and speeds up the healing process. The fatty acids help to relieve joint and muscle tenderness.
21. Coconut Oil
Coconut Oil is considered beneficial for treating muscle pain as coconut oil is rich in antioxidants and exhibits strong anti inflammatory property which helps to calm down the irritated or inflamed muscles. You can either consume it by adding coconut oil in your food or else, topical application of coconut oil gives relief from muscle aches.
Sore muscles are due to tear in the muscles during a rigorous workout or any other physical activity. Adequate rest is very important to speed up the healing process of the torn and strained muscles.
Pomegranate is rich in antioxidants which help to reduce inflammation. It helps to reduce the pain and discomfort due to sore muscles. Pomegranate juice provides muscle strength and helps to reduce muscle aches and cramps.
Movement of the strained muscles is very important though you may feel very reluctant in doing so. You may feel to sit in a comfortable position and take rest, but movement of the injured or strained muscles is very important otherwise it may lead to muscle stiffness. Do some very simple exercises like brisk walking, jogging or gardening which adds movement to your arms and legs. Do whatever you can to remain active, as inactivity of the affected body part will cause your muscles to become stiffer. These simple activities will help to reduce the muscle tension and stiffness.
Garlic has anti-inflammatory property due to presence of Sulphur and selenium which helps to relieve muscle and joint pain. The Sulphur in garlic helps to reduce inflammation while selenium has anti rheumatic effect due to which garlic is very effective treating arthritis also.
26. Oral Intake Of Magnesium
Magnesium deficiency in your body can also lead to muscle cramps and muscle aches. You can get rid of this deficiency by including magnesium rich food in your diet. Molasses, spinach, cocoa powder, black beans, flax seeds, sesame seeds, almonds and cashew are some foods which are rich in magnesium, which can be included in your diet.
27. Honey And Ginger Juice
Both honey and ginger are rich in antioxidants and have strong anti-inflammatory properties. The anti-inflammatory property of ginger is due to the presence of chemical compound gingerols. Ginger is also a natural muscle relaxant, thus helps relieve muscle cramp and pain. Ginger when consumed with honey has doubled the effect. In a glass of water, add 1 tablespoon of ginger juice and 1 tablespoon of honey.
Doing stretching exercises is very beneficial for muscle pain as it helps to reduce the stiffness and tension in the muscle. Do simple stretching exercises as it will help to increase the blood circulation in that part of the body and helps in the healing process.
Turmeric is rich in antioxidants and exhibits strong anti-inflammatory property which helps in the repair of muscles. Healing property of turmeric is due to the presence of curcumin which helps in reducing the muscle soreness and inflammation. Apply turmeric paste on the affected area and wash off after 20 minutes.
Blueberries are rich in antioxidants which help to reduce inflammation and pain in the muscles. These antioxidants help protect against cellular damage. Infact all the dark berries such as raspberry, blackberries, cherry help to relieve pain due to the presence of chemical compound anthocyanins, which gives the characteristic color to these berries. Anthocyanin is considered to fight free radicals that trigger inflammation, thus helpful in effectively treating muscle pain.
Meditation is very effective in relaxing your mind and body. After a rigour workout or a physical activity your muscles tend to become stressed and tensed due to the reduced supply of oxygen. Meditation helps to relax your mind, and this significantly relaxes your body muscles and improves blood circulation to all parts of the body. As the result your muscles can function properly, reproduce new cell, repair the damaged cells and tissues and thus accelerates the healing process. Bottomline is that when you experience soreness in muscles, you should remain active and keep moving. You can indulge yourself in light physical activities which will not cause too much of stress and strain to your muscles, as inactivity can cause your muscles to become stiff and will slow down the healing process and also above mentioned are few home remedies for treating mild to moderate muscle aches or myalgia. By making small alteration in your diet and incorporating right kind of food to fight inflammation and muscle tenderness, you can combat muscle ache at home. But if you experience severe pain and if the pain is persistent and does not subside even after 2-3 days of treatment with home remedies, then you need to immediately consult a doctor.
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