Muscle soreness is caused by tiny tears in muscle mass that result from overexertion. Whether you pushed yourself too hard in a workout routine, helped a friend move all their belongings into a new apartment on the third floor, or just had a hard week at work, muscle pain can slow you down and make you feel lethargic. But there are some great home remedies out there to help soothe your aches and pains. Here are a few cheap and easy ways to get your muscles back in top form.
Coffee
Nutritionists recommend drinking 2 cups of coffee before a workout to help stimulate a speedier recovery time for your muscles. Not only do you get the energy boost, but your body gets a much-needed shot of glycogen, which helps repair damaged muscle tissue quicker.
Stretching
Experts no longer recommend stretching prior to workouts. Instead, a quick warm-up prior to a workout is suggested, and stretching mid-session, when your muscles are already warmed up, is the new trend. Stretching is still incredibly good for sore muscles and can relieve tension and stiffness.
Hydration
Muscle cramps are often caused by dehydration, so make sure to drink plenty of water throughout the day, especially during strenuous physical activity. Your body loses a lot of fluids during workouts, and these fluids have to be replenished to give your muscles a chance to heal.
Epsom Salt
After a long day at work or an intense workout, a hot bath can work wonders for sore muscles. Adding around a cup of Epsom salt to your bath will make it even better. The magnesium sulfate in Epsom salt helps relax your muscles and reduce pain and swelling.
Massage
Deep tissue massage can help alleviate pain by breaking up knots that trap excess fluid in your muscles. If you don’t have a partner to help or can’t afford to go to a masseuse, grab a couple of tennis balls and a yoga mat. Put the tennis balls on the mat, and use your own body pressure to give yourself a well-deserved massage.
Arnica Gel
Arnica gel can be applied directly to sore muscles for soothing, tingly relief. Arnica is a homeopathic medicine that reduces swelling in sore muscles by drawing out excess fluids. You can also take arnica orally as a supplement if you are experiencing more severe pain from an intense workout.
Cayenne Pepper
Cayenne pepper has long been a natural home remedy for pain. It works because the active ingredient is capsaicin. Capsaicin inhibits the neurotransmitter in your brain that signals pain. To make a proper rub for your body, fill a jar one-third full with cayenne pepper. Then, add coconut or olive oil until the jar is filled. Leave the jar out in the sun for 2 weeks and then strain the solution. Rub the oil on the affected area on your body for instant relief.
Coconut Oil
Massaging coconut oil on your aching muscles will help prevent cramps and muscle spasms.
Sleep
Getting enough rest is probably the most important thing you can do for aching muscles. As you sleep, your body works hard to repair the damaged tissues. The National Sleep Foundation recommends seven to nine hours of sleep per night for most adults.
Muscle pain can be very tiresome for those who work hard and play harder. With these cheap and easy pain relief methods, you’re well equipped to get back out on the playing field without fear of the repercussions.
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[Source: Best Health, Men’s Fitness, Men’s Journal, National Sleep Foundation, NHS Choices, Prevention, Reader’s Digest, WebMD]
