At some point, we either underuse or overuse our muscles that lead up to muscle soreness and muscle pain. These at-home remedies for sore muscles will give you a range of alternatives for muscle pain relief.
If there is one person who experiences muscle soreness regularly, it would be me. I work out three to four times a week. I am either boxing, doing mixed martial arts or the usual heavy lifting. All of these activities really take a toll on my body. Throughout my years of training, I learned to drink BCAA’s while working out. It helps me reduce the amount of muscle soreness and works on muscle recovery. I’ll get more into my supplements in a later post so let’s focus on our muscle.
What causes muscle soreness?
General soreness is usually caused by minor tears in the muscle. After a while and while in recovery mode, your muscle rebuilds itself and becomes stronger. This allows your muscle to handle more activity and in time, muscle soreness will diminish.
Another common issue faced is muscle cramps. Muscle cramps are a very strong and painful muscle contraction that suddenly happens. This cramp lasts for several minutes. Muscle cramps may be a result of:
- Lack of calcium, potassium and magnesium
- Blood flow problems
- Exercise or injury
Remedy #1: Topical Magnesium (Epsom Salt & Magnesium Oil)
Epsom salts are made up of magnesium sulfate, magnesium oil is made up of magnesium chloride. Magnesium is a natural muscle relaxant, and as salts, these compounds help to pull excess fluids out of the tissues, reducing swelling. Many of us lack magnesium and/or do not get enough in our diet. Topical alternatives are great for getting the magnesium directly on the sore muscles. Use a cup or two of Epsom salt dissolved in a warm tub of water works wonders for aching muscles. Be sure to use warm water as hot water will make your skin very dry.
Magnesium Oil typically comes in a spray bottle for easy application. Simply spray on the targeted area such as your calf or foot. Ladies, be aware, you might feel a little sting if sprayed onto freshly shaved legs – after all, it is salt.
Remedy #2: Heat
Who does not love a warm shower? A warm shower or bath is the most natural and effective way to relax your muscles. Heat is great for tension and tight muscles.
Remedy #3: Oral Magnesium
As mentioned above, many of us do not get enough magnesium in our diets. Low levels of magnesium are the main cause for muscle cramps and aches. You can consider a magnesium supplement or include foods that are high in magnesium in your diet such as:
- cocoa powder
- black beans
- flax seeds
- sunflower seeds
Remedy #4: Water!
Although this should have been the first on the list, I figured I’d save the best for last. Water is is the most important remedy for sore muscles. Since dehydration can cause muscle soreness, hydration can help prevent it and clear it. It’s not a quick fix, it’s a general self-care tip. Stay hydrated!
I hope these tips are super helpful! Be sure to share your at home remedies in the comments below.