Most of us deal with muscular soreness accompanied by pain at some point or another, which can be either due to overuse or underuse of specific muscles. General soreness after exertion is caused by micro tearing within the muscle fibers. But, with time as muscle starts rebuilding more strongly, they can accommodate more of activity and the soreness tends to decrease.
Sudden onset of painful muscular contraction that lasts for a few seconds or minutes can be the result of factors like deficiency of minerals like magnesium, calcium or potassium, dehydration, circulatory issues, medications, injury, exercise or overuse. Muscle sprain that also leads to soreness of muscles can be the result of twists, falls, impacts or stretching of muscles (strained muscles). With use of simple home remedies, one can offer relief to muscle soreness right from an aching back to injured muscles.
Useful Home Remedies For Sore Muscles
Tart Cherry Juice
Cherries or sour pie cherries possess the highest amount of anti inflammatory content in them than fruits of pomegranates and blueberries. The anti inflammatory substances present in the peel of fruit, contain the same enzyme that is present in anti inflammatory drugs like ibuprofen. Tart cherry juice comes as a safer option for treating muscle soreness and pain than the commercially available drugs.
Research findings have proven that tart cherry juice reduces symptoms of muscle damage that are induced due to vigorous exercise. Tart cherry juice come as a tastier option when half pound of tart cherries are mixed with half a cup of strawberries, 1 green apple or pear, half cucumber, half lemon and 2 ribs of celery. The prepared juice is much exotic to taste and goes down smoothly.
Apple Cider Vinegar
Prepare apple cider vinegar by mixing 1 -2 tablespoons of apple cider vinegar in one glass of water. It is known to treat sore muscles more efficiently. Even rubbing vinegar directly over the sore muscle region is known to reduce the soreness. Alternative preparation of apple cider vinegar that is equally effective is by mixing 2 tablespoons of apple cider vinegar, a sprig of mint, 1 tablespoon of honey and 8-10 ounces of cold water.
Mix it thoroughly and drink it to get rid of muscle soreness. Coconut oil is also known to offer relief from muscle soreness like apple cider vinegar, when either 2-3 teaspoons of the oil are used in cooking on regular basis or is spread over food items in form of butter.
Several essential oil blends are effective in relieving muscle soreness. For muscle spasms, basil, Roman Chamomile and marjoram oil are useful. For relieving muscle cramps, oil blend of peppermint oil with lemongrass is most useful. In order to make use of essential oils for comforting muscle soreness, one must use 1-2 drops of specific essential oil into 1 tablespoon of carrier oil like olive or coconut oil and then apply the oil blend to the affected region.
Massaging stimulates the circulation to the tensed muscle area, enabling a speedy recovery. Massaging with essential oil offer dual benefits in overcoming muscle soreness.
Blackstrap molasses are rich in magnesium content that is much needed for healthy and strong muscles build up. Using one tablespoon of blackstrap molasses in one cup of coffee one everyday basis, gives relief from chronic muscle soreness and pain. Alternatively, one can prepare a switchel drink with molasses and ACV. Take half a cup of apple cider vinegar, ¼ cup of molasses, 1 and half teaspoons of ground ginger and ½ cup of honey in one jar. Mix and blend them together, adding water to make 2 quarts.
Then chill and serve it. The other rich sources of magnesium include spinach, cocoa powder, pumpkin seeds, sesame seeds, flax seeds, cashews, almonds, black beans, sunflower seeds and Swiss chard. By eliminating the deficiency cause of muscle soreness, symptoms can be relieved methodically.
For aching sore muscles, Epsom salt bath offers immense relief. Epsom salts are salts of magnesium sulfate and magnesium is a nature relaxant for muscles that even pulls out excess fluid accumulation from the tissues, thereby reducing swelling. Add 2 cups of Epsom salt in a tub of warm water and have a dip in it for 15 minutes till water gets cooled down, to get rid of sore muscles.
Epsom salt bath 3 times in a week will provide long time comfort and relief from muscle soreness. It is not recommended for ones having blood pressure problems, heart trouble or diabetes.
Hot Pepper Rubs
Capsaicin has been extensively used for relieving pain of arthritis joints, muscle and usual muscle soreness. Though, it is readily available in form of OTC creams or lotions, one can easily prepare one at home. Mix one- fourth or half a tablespoon of cayenne pepper powder in one cup of warmed coconut or olive oil.
Apply the mixture at the sore region and wash hands properly post the application. Before, using it for regular use, do a spot test by testing it a little over the small skin surface, to ensure the burning sensation is not uncomfortable or cause for high amount of uneasiness. This is very effective but may not suit everyone as sensitivity to capsaicin differs and for some, it may be too high to be used for.
Heat shower or Cold packs
Take a warm shower to relax the sore muscles that have been strained due to over usage and offer comfort to tension shoulders. Additionally, to reduce the muscle soreness, ice packs can be applied for 20 minutes at the inflamed region and get relieved from muscle pain.
At times, muscle soreness could be the result of stiffed muscles that can be easily improved by repeated movements that aids in enhancing strength and building up muscles, which then work more with minimal discomfort. The best tip to relax tensed muscles is to make them work by walking, running or stretching them up. The bottom line is to remain active to let them remain sound and well toned.
In case, muscle soreness repeatedly occurs due to overuse, then relaxing and resting is the remedial solution. Just rest down for a couple of days to let the muscles get relaxed and rejuvenated, allowing time for muscle soreness to fade away. If resting is not the preferred option for some, try to take break in-between the strenuous work routine to avoid over use of muscles.