Home Remedies For Sore Muscles

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
  • Dehydration
  • 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:

  • spinach
  • cocoa powder
  • black beans
  • flax seeds
  • sunflower seeds
  • almonds
  • cashews

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.



You may also like


  1. I have muscle soreness after my training of workout in the gym. But it is not the muscle cramp. Glad to know magnesium came into help. Many people has underestimated the power of magnesium and many has less knowledge on this powerful substance. Hope this will reach out to more people and get everything out of pain and healthier.

  2. Our work often leaves mine and my daughters arms and legs quite sore. I then found out that I was dehydrated and that is the main reason since that time we have been striving to drink more water. This is an important message you shared within this post

  3. There is not much better than a HOT shower after the gym. And when my muscles are really struggling, I add a few drops of Panaway essential oil to my massage oil.

  4. I know my muscle problems are from lack of water. I need to change that and keep saying I will. I get the worst cramps and grab bananas but I need to start preventing them from drinking more water so I don’t get them. I’m printing out your tips for my fridge.

  5. These are great tips – I had no idea about the magnesium for pain relief! The heat is also great, whenever I am really sore I like a nice hot bath πŸ™‚

  6. My husband gets sore muscles frequently. He has started taking oral magnesium and he feels a difference with them. He is regular with his workout. These are some nice home remedies you have mentioned. I will check the magnesium oil for him to use.

  7. These are excellent and yet super simple home remedies. I forget about topical magnesium mostly, but drinking water and applying heat always works for me.

  8. I am a fan of epsom salts I find they really help with my soreness. Great advice here I learned a few new things to try.

  9. How funny I would come across this post today as I sit here with a backache. I’ve had back surgery and my go-to is usually an Epsom salt bath followed by a natural ointment to relax muscles.

  10. I need to pick up some magnesium to help with my sore body. Fibromyalgia causes my achy/soreness then sprinkle in Rheumatoid arthritis that causes joint pain. I just forgot that magnesium helps with the soreness.

    I do use epsom salt and peppermint oil in my bath water when Im having a super rough day.

  11. After intense workouts I do struggle with sore muscles a lot, I was looking for exactly this type of information, thank you!

  12. It’s amazing how important water is to our bodies, yet so many people don’t drink as much as they should, myself included sometimes. For years, my mom sworn by magnesium capsules for general rehydration, it makes total sense that it would be helpful for sore muscles, too!

  13. I usually get those nasty cramps while sleeping and stretching. I still know the feeling. I’m glad I ran into this, I would definitely take all the water and magnesium I can!

  14. Oh my goodness! This could not have been a better time to find this post! I have serious sore muscles right now and am about to grab a banana! This is awesome! Thank you for the tips. I’m definitely going to read this in more depth and bookmarking!

  15. I am one of those weirdos who loves the feeling of sore muscles because I feel like I’ve done something good for my body. But that sensation does get old so I will definitely be using some of these tips – Thanks!

  16. I believe in water being a cure-all! πŸ˜€ I took magnesium as supplement at some points, especially when I used to play volleyball a lot. Thanks for the other pointers, now I know…

Leave a Reply

Your email address will not be published. Required fields are marked *