Pain in the muscles after a workout can bother both beginners and professional athletes. They cause a lot of discomfort, and in some situations it is simply impossible to endure them. Not everyone knows how to relieve muscle pain after a workout. Let's figure out what can be done for this.

To understand what to do if the muscles hurt after a workout, you need to initially determine the cause of the pain. Most often, muscle pain makes itself felt immediately or the next day after a grueling workout. In this case, you can do without visiting a doctor, but simply choose a good pain reliever. Many people prefer to use an ointment for muscle pain after a workout. Depending on their action, such funds are divided into the following groups:

• painkillers;
• relieve inflammation and swelling;
• improving blood circulation;
• warming up.

To soothe muscle pain, ointments such as Kapsikam, Finalgon, Viprosal, Diclak-gel, Veral, Traumeel, and so on can be used. These funds are dispensed with a doctor's prescription, but, nevertheless, it is recommended to consult a specialist so that he determines the cause of muscle pain and selects the most suitable drug.

Also Pain relievers help relieve muscle pain. These include the old proven Analgin or Aspirin, and more modern non-steroidal ones, for example, Ibuprofen, Acetaminophen, Tylenol.

In addition to ointments and painkillers, special kinesio plasters can be used. They are quite convenient to use, effective, make it possible to relieve pain, spasms, swelling, without side effects on the gastrointestinal tract, unlike many painkillers. Of these, such as Nanoplast Forte, Ketonal Thermo, Extraplast are popular.

Before using any product, be sure to carefully read the instructions to avoid negative consequences. Also remember that painkillers should never be abused, as otherwise you can suppress the ability of the muscles to recover on their own.

How to relieve muscle pain after a workout: express methods

If muscle pain after a workout becomes very difficult for you, you cannot tolerate it, you can pay attention to the so-called express methods that will help relieve pain extremely quickly.

• The first helper for tired muscles is water. You can use a contrast shower or cold water. 10 minutes of cold water treatments or 20 minutes of warm sea salt baths will help you relax and feel relieved.
• A combination of high and low temperatures, as well as drinking plenty of water, relieves pain well.
• Excellent pain relief swimming - enough and 20 minutes. Quite often, athletes who regularly suffer from krepatura regularly visit the pool. Swimming improves blood circulation and dilates blood vessels, which helps relieve muscle pain.
• To take off muscle pain after training and relax the muscles, a massage is useful. If it is not possible to go to a specialist, you can do it on your own. The main thing is to warm up the muscles and stretch the painful areas to improve blood circulation. For massage, you can use different oils, for example, olive or almond with the addition of essential oils. To facilitate the task, you can use massagers and rollers.
• You can use creams that contain anti-inflammatory substances and other active ingredients. Such funds are rubbed into painful areas before going to bed.
• To relieve pain after a grueling workout, do a light warm-up and stretching exercises. Also, do not forget about the need to warm up before class - it will help warm up the muscles and prepare them for stress.

Folk remedies if muscles hurt after a workout

In how to reduce muscle soreness after a workout, some folk remedies. Here are some recipes that might be helpful:

• For compresses and rubbing can be used mountain arnica extract. You can dilute it in the bathroom with the calculation of a liter of water for three tablespoons of grass.
• For internal use, you can use the grass of the mountain hernia. Pour 200 ml of boiling water over 2 teaspoons of the dried plant, strain after half an hour. Drink 100 ml per day.
• Also may be useful thyme decoction. Pour a teaspoon of raw materials with a glass of water for 20 minutes, strain the broth, drink 200 ml twice a day.
• Can be rubbed into painful areas ointment based on bay leaf and juniper. They need to be ground in a ratio of 6: 1, then add twice as much vaseline or vegetable fat. Rub the resulting mixture into painful areas 2-3 times a day.
• You can also boil potatoes in their skins, crush them and put them on several layers of gauze. The latter is superimposed on problem areas, on top of everything is wrapped with a warm scarf. It is better to make a compress at night.
• Take two large cabbage leaves, grease with soap and sprinkle with soda. It's best to do this before bed.
• stir one egg yolk, a teaspoon of turpentine and a tablespoon of apple cider vinegar. Before going to bed, treat problem areas with this mixture, put a warm scarf on top.
• Can relieve pain well a mixture of 40 g of badger or pork fat, 10 g of horsetail powder, to which vegetable oil is added.
• Pour teaspoon dried adonis herb a glass of boiling water, strain after an hour, and drink three times a day. This remedy is recommended to be used in a course of a month, then take a break for 10 days and repeat the course again.

How to prevent the problem

If your muscles are very sore after a workout, you need to know what to do in order to avoid this if possible. There are tricks that will help, if not completely eliminate krepatura, but at least reduce the level of its intensity. To achieve the result, experts recommend the following tips:

• Drink plenty of water, this is very important, since it is the liquid that regulates metabolic and excretory processes, and this is very important with regular and intense exercise.
• Before training, you can drink a glass of water, adding a teaspoon of baking soda. This will help reduce acid levels and increase muscle pain threshold.
• Also important proper nutrition. The body must receive with food a sufficient amount of all the substances it needs, which will be processed into energy.
• It is useful before and after training to use a tablet of ascorbic acid.
• Let the body rest, because constant strong overvoltage will not bring any benefits. To relieve fatigue useful sauna, swimming pool, massage.

What to do if muscles hurt after a workout: other recommendations

There are a number of rules that will be useful if your muscles are very sore after a workout. Among them are the following:

• Traffic. This is very important, and it concerns the warm-up after training and the antagonist muscles that we have already mentioned. For example, if your back hurts, work pectoral muscles if biceps, then triceps. By warming up before and after exercise, you can reduce the risk of pain by 50%. In addition, warming up the muscles also reduces the risk of injury.
• A few more words about nutrition. It is important that the amount of protein you eat matches the amount you use. Also remember that to restore the body you need 2-4 g of carbohydrates per kg of body weight per day, about 2 g of protein per kg of body weight, and about 20% of total calories should come from harmless fats.
• Don't Skip Cardio, even if your goal is to increase muscle mass. Devote them 3-4 days a week. Thanks to the extra oxygen and the acceleration of blood circulation, the body gets rid of lactic acid toxins.

• Muscle Healthy Supplements - Fatty Acids(300 mg per kg of weight), reducing inflammation in the muscles and stimulating the immune system. Their best sources are fish oil and flaxseed oil.
• It is recommended to cycle workouts. Alternate heavy weights and high reps with light weights and low reps.
• Do not practice for more than an hour. Optimal time for classes - 45 minutes. After an hour of activity, testosterone levels decrease and cortisol levels rise.
• Dream. With a lack of sleep, the stress hormone cortisol goes off scale, and as a result, muscle recovery processes are disrupted, and the risk of injury increases. Try to sleep at least 8 hours.
• Healthy additional intake of antioxidants. This will help neutralize the decay processes in the body. Sources of antioxidants - retinol, carotenes, tocopherol, ascorbic acid, selenium, succinic acid, flavonoids.

There are foods that will help you recover quickly after a workout. These include, for example, watermelon juice (exclusively natural), which relieves muscle pain due to the presence of the amino acid L-citrulline in its composition. It is recommended to drink a glass of juice an hour before and an hour after a workout. Black currants, blackberries, blueberries, cranberry and grape juices also have a beneficial effect. Anthocyanins contained in them help to relieve inflammation and pain levels. Also useful are potatoes in their skins, ginger, pomegranate, walnuts, parsley, ginger, as well as a decoction of licorice, linden, wild rose, currant leaves, St. John's wort, bearberry.

Finally, it is worth noting that it is important not to confuse joint and muscle pain. The former, unlike muscular ones, are a very serious problem and can provoke critical injuries. You also need to be aware that severe muscle damage can be the result of chronic overexertion. Therefore, if the pain does not go away in more than 2-3 days, consult a specialist.

How to relieve muscle pain after a workout: video tips

Natalya Govorova

Reading time: 6 minutes

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Are your muscles sore after a workout? So, as they say, you tried hard! But seriously, muscle pain that appears on the 1-2nd day after class is quite normal. Muscles worked, which means they should hurt. True, in the case when the pain causes significant discomfort, you should look for a more accurate cause. How to relieve pain and protect yourself from it in the future?

Causes of muscle pain after exercise

There are many theories for the appearance of muscle pain. We highlight the main ones:

• The action of lactic acid. Accumulating rather quickly in muscle cells, it is a certain by-product of physiological processes. When it leaves the body, uncomfortable sensations arise, and with the repetition of training, this acid becomes more and more. The washing out of this substance by the blood occurs within 24 hours, and its accumulation in the muscles during exercise is absolutely safe.
• Delayed pain. It happens that muscle pain "covers" only on the 2nd-3rd day of classes. The reason is microtrauma of muscle fibers. There is nothing to be afraid of: muscle injury provokes the body to activate its defenses and increase the secretion of hormones to quickly rid the muscles of toxins and restore damage. After 3-4 workouts, the pain begins to subside. A constant change of loads and intensity of classes is recommended.
• Increased muscle reactivity. This case is due to an exacerbation of the sensitivity of nerve endings due to heavy muscle loads due to a change in the biological balance of fluid and salt. That is, imbalance. In addition to pain, this cause can also lead to seizures. calf muscles. For prevention, stretching “before and after” is recommended, as well as compensation for fluid deficiency right in the process of exercising.

• Overtraining. With a constant feeling of weakness in the muscles, severe pain and loss of strength, we can safely conclude that the body is exhausted - you have overtrained. From a biochemical point of view, this is due to a nitrogen imbalance, or the loss of more protein than is gained. Unrelenting symptoms lead to a decrease in immunity, to disruption of the hormonal background and the menstrual cycle, and even to infertility.
• Injury. In this case, the pain is aching and constricting in nature, aggravated by sudden movements and with a load of any force. Often accompanied by swelling at the site of injury, as well as deterioration general condition. The manifestation of pain is immediate, less often the next day.
• Full Range Workouts (horizontal press with barbell deadlift on absolutely straight legs and deep squats, etc.). In addition to muscle stretching, the fact of receiving a load in those areas of amplitude where it does not happen in ordinary life is also noted. Pain reduction can be achieved through partial range training.

6 Best Express Ways to Get Rid of Muscle Soreness After Sports

What can be done to relieve pain quickly? Your attention - the best express methods!

• Water procedures

Contrary to stereotypes, it is cold water that reduces muscle pain, but the alternation of cold and warm will be most effective. This can be a 10 minute contrast shower or a warm bath (20 minutes with sea salt) followed immediately by a douche. cold water or cold shower.

• Russian bath

One of better ways eliminate pain with a combination of low / high temperatures and a plentiful drinking regimen.

• Swimming in cold water

Regardless of the muscle group being trained and the intensity of exercise, swimming (especially regular) for 15-20 minutes relieves pain more effectively than other methods. Many athletes who suffer from post-workout soreness become big fans of swimming. Pain reduction occurs due to improved blood circulation and expansion of blood vessels.

• Massage

If there is no professional massage therapist nearby, then you can do it on your own. The most important thing is warming up the muscles and prominating the painful areas for blood to flow to them. You can use olive oil to warm up the muscles with the addition of 2-3 drops of essential (clary sage, lavender, marjoram). Also popular today are massage rollers (note - Pilates simulators), which improve blood flow in the muscles and help reduce pain. The procedure with such a video lasts about 15 minutes.

• Ointments and creams

Option for the laziest. Ointments from a pharmacy with herbs, with essential oils and bile, balms or anti-inflammatory creams. Usually, such products contain active ingredients or special substances for influencing pain receptors (Voltaren, capsicam, etc.).

• Traffic

Yes exactly. Warm up immediately after the workout. Muscles must work, especially for antagonist muscles. Back pain? So, you need to "pump" the pectoral muscles. Sore biceps? Rock your triceps. Stretching before and after exercise reduces the risk of pain by 50%. In addition, warm muscles also reduce the risk of injury.

How to avoid muscle pain after sports in the following workouts?

So that muscle pain does not torment you after training, remember the main rules for their prevention:

• Proper nutrition

The amount of protein absorbed should match the amount consumed. It is also worth remembering that in order to restore the body, you need 2-4 g / 1 kg of body weight - carbohydrates (per day), about 2 g / 1 kg of body weight - protein, and about 20% of total calories as harmless fats .

• Water

Its amount per day depends on the weight. Calculation of the formula: human weight x 0.04 = amount of water / day. Due to the lack of water consumed, the body's ability to remove toxins deteriorates, and the process of muscle recovery is much longer and more difficult. Drink water!

• Cardio exercises

3-4 cardio workouts a week contribute to the acceleration of recovery. Supplemental oxygen and increased blood circulation help to quickly get rid of lactic acid and directly toxins.

• After workout - water procedures!

We alternate cold and hot water in 3-5 cycles.

• Don't forget the massage

After training - independent (or ask someone to "stretch" the muscles), and once a month - professional.

• Additives

Some of the most important are fatty acids (300 mg per 1 kg of weight), which reduce inflammation in the muscles and stimulate the immune system. We are looking for them in linseed oil and fish oil.

• Cycle your workouts

Classes with a large number of repetitions (from 10 to 15) and a solid weight alternate with classes with a small number of repetitions of exercises (from 6 to 8) and low weight.

• Refrain from workouts that last more than 1 hour

The maximum class time is 45 minutes. After an hour of training, testosterone levels decrease and cortisol levels increase.

• Dream

With a lack of it, the level of cortisol begins to go off scale, as a result of which the recovery process is disrupted and the risk of injury increases. The optimal time for normal sleep is 8 hours.

• Supplementation with antioxidants

It is necessary for the neutralization of decay products in the body. We are looking for antioxidants in retinol, carotenes, in ascorbic acid and tocopherol, in selenium, in succinic acid, and also in flavonoids (blue cabbage and cherries, raisins, dark grape varieties).

• watermelon

One of the methods to quickly recover after class. Watermelon juice (only natural!) relieves muscle pain, thanks to the amino acid in its composition (L-citrulline), which helps to remove lactic acid from the body. Drink this juice one hour before class and one hour after.

• Foods that can relieve pain

In addition to watermelon juice, there are also blackcurrants, blackberries with blueberries, cranberry and grape juices. The anthocyanins found in these foods help reduce inflammation and pain levels. Also useful for these purposes are potatoes in their skins, cucumbers and figs with pomegranate, walnuts and parsley, ginger. Do not forget about decoctions of licorice (the most effective), chamomile and linden, rose hips or currant leaves, white willow bark, bearberry or St. John's wort.

When should you contact a specialist?

Joint and muscle pain should not be confused. Joint pain, unlike muscle pain, is a very serious problem that can lead to critical injuries. Remember also that severe muscle damage can be the result of chronic overexertion. Therefore, the reason for going to the doctor is pain that lasts more than 72 hours.

Aching muscle pain that appears on the second or third day after a workout is a fairly common occurrence. Recommendations developed by experts in this field will help you reduce the appearance of delayed muscle pain and return to training faster.

Most often, delayed muscle pain, also called DOMS syndrome, appears after intense training and, especially, after long break in the lessons. Pain in the muscles increases gradually, reaching a maximum on the second day.

There are several theories about the causes of delayed muscle pain. One of them is the “microtrauma” theory, according to which delayed pain is caused by cell damage and inflammation in the muscles due to intense training. A second theory, held by some experts, is that muscle pain is caused by elongation of sarcomeres, the building blocks of muscles that help them contract.

And yet, such pain is considered not dangerous and passes in a few days. At the same time, muscle pain that does not go away within 5-7 days can be a sign of a serious internal injury. In this case, you should consult a doctor as soon as possible.

The following factors can influence the appearance of delayed muscle pain:

1) the intensity of training directly affects the occurrence of pain in the muscles. Full range exercises, such as deep squats, maximum descent dumbbell raises, maximum weight presses, etc., cause muscle strain and maximum stress in muscles that do not tend to do so.

2) type of trained muscles and genetics. It should be remembered that some people are genetically less prone to delayed muscle pain syndrome, and almost do not feel it. Also, depending on the type of muscles being trained, the degree of manifestation of the syndrome is significantly different: some muscles are not susceptible to this syndrome.

3) stress or dehydration.

As mentioned above, belated muscle pain is not a dangerous phenomenon. But if it bothers you and you want to get rid of the discomfort as soon as possible, you can try some effective methods overcome this syndrome.

First of all, let us dwell on what is erroneously considered a good remedy from aching muscle pain:

- Stretching before and after training. In fact, stretching exercises do not reduce muscle pain. Stretching was previously thought to help relieve spasm and restore blood circulation, which is especially necessary for exercising after long break. Stretching can help thin- and thick-fiber sarcomeres glide and thereby reduce pain in untrained muscles, but there is no evidence for this yet. Conducted studies on the effect of stretching on reducing muscle pain show that it reduces pain by less than 8%.

- Anti-inflammatory drugs. They only reduce muscle pain, but do not eliminate its cause.

- Glutamine and fish oil also do not reduce muscle pain after exercise, although fish oil has been proven to have an anti-inflammatory effect, as a result of which it helps to overcome muscle fatigue and can be used as a post-workout recovery tool.

How to reduce muscle pain after a workout. Effective Ways

1. Don't give up on the move. Whatever the pain, the muscles must work - contract and relax - this will help speed up their recovery and reduce the time the syndrome manifests itself.

2. Swim in cold water. There is an opinion that only warm water procedures effectively improve blood circulation and relax muscles. However, to completely eliminate post-workout muscle pain, regardless of the intensity of training and the “pumping up” of a particular muscle group, only swimming in cold water can. Your muscles will relax, and the next day you will not remember what belated muscle pain is.

3. Follow the drinking regimen: to remove metabolic products, you must drink enough liquid.

4. Eat antioxidants. Antioxidants will help "neutralize" the products of oxidation and decay in the body. It should be remembered that during intense physical exertion, the body is not able to provide itself with antioxidants in sufficient quantities, therefore, it must receive them additionally. The most effective antioxidants include vitamins: C, E, A, as well as selenium and succinic acid. In addition, polyphenolic compounds - flavonoids - have the most pronounced antioxidant properties. Flavonoids are found in the peel and seeds of berries, in fruits of yellow, red, blue and purple color: blue cabbage, cherries, dark grapes and raisins.

5. Natural anti-inflammatory drugs: carrots, beets, cucumbers, walnuts, garlic, viburnum, raspberries, currants, cherries, lemons, watermelons, grapes, cabbage, parsley, apples, pomegranate, figs, ginger. Decoctions: bearberry, St. John's wort, licorice, white willow bark, linden, chamomile, wild rose, currant leaves. Blueberry and cherry juice is also an excellent remedy for belated muscle pain.

These juices are known to contain antioxidants, which are effective in reducing pain and muscle damage, as well as promoting faster muscle recovery.

6. Acupuncture. Acupuncture, applied to certain points, effectively helps to overcome muscle pain after a workout.

7. Massage. A relaxing massage with essential oils (sage, lavender) is also good for reducing pain and inflammation in trained muscles.

8. Menthol ointment. Menthol ointment is much more effective than cool compresses and perfectly cools sensitive endings on the skin, thereby reducing muscle pain and discomfort.

9. Sleep. Healthy sleep necessary for faster recovery of the body after an exhausting workout.

Natalya Govorova

Reading time: 4 minutes

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Everyone faces discomfort and pain in the muscles after training - both amateur athletes and professionals. For some, these sensations are a pleasure (which means that they gave all their best), while others deprive them of the joy of training. Most of all, people who allow impressive breaks in training, and beginners, are most susceptible to muscle pain.

What methods help to reduce and relieve muscle pain?

1. Warm up and movement
   Muscles, no matter how much they hurt, should not be idle. Their regular work (contraction / relaxation) allows you to reduce soreness and speed up the recovery process after training. No less effective is static muscle stretching (not during training, but before and after). As for the prevention of muscle pain, the best remedy is a 10-minute warm-up before exercise and 10 minutes after exercise. Warming up will help reduce fatigue, reduce pain and avoid microtrauma.
2. Water procedures
   With obstructed blood flow, lactic acid tends to linger in the muscles, and hot water after a workout greatly alleviates the condition. True, this does not apply to “long-term muscle pain” - if you feel pain even after a day or more, then lactic acid has nothing to do with it. Quick Recovery muscles are promoted by a combination of cold / warm water (contrast shower after training for 7-10 minutes), a warm bath, dousing. An excellent remedy for reducing pain is 10 minutes in a bath or sauna (do not forget about the abundant drinking regimen).
3. Pool, swimming
   This item includes both the healing effect of water and a warm-up (before and after exercise). Leisurely and swimming in the pond will help reduce and prevent muscle pain.
4. Antioxidants
   These substances have the ability to bind free radicals in the body, their direct work is the neutralization of oxidation and decay products. The body is not capable of self-sufficiency in antioxidants during powerful physical exertion, according to everything training process should be accompanied by their correct reception. This function is performed by: retinol and carotenes, vitamin C, vitamin E, selenium, succinic acid and (the most effective) flavonoids. The latter are to be found in fruits/vegetables, berry seeds and skins, blue cabbage, cherries and grapes (flavonoid fruit colors range from yellow to blue with purple).
5. Anti-inflammatory drugs
   Of course, this is not about NSAIDs (they are unacceptable for the treatment of pain in sports), but about alternative means. That is, about natural. For example, decoctions of herbs (currant leaves, wild rose, licorice, linden and St. John's wort, bearberry, chamomile). Or foods with anti-inflammatory healing properties - baked potatoes in their skins, figs and pomegranates, cherry juice, ginger and lemons, walnuts and apples, currants with raspberries, viburnum, beets, etc.
6. Massage
   Many people know about the effectiveness of massage in relation to the prevention and treatment of muscle pain. But not many people take advantage of this opportunity. But in vain! Massage doubly accelerates the recovery of muscles and the body itself, and even in the hands of a professional massage therapist, you can completely forget about pain. If the salary does not allow you to regularly use the services of a massage therapist, you can carry out this procedure on your own and with the help of a loved one. Pain in the muscles is relieved by massaging kneading movements with the help of essential oils (clary sage, lavender, marjoram) or ointments (with herbs and bile, with essential oils). There are also creams based on natural ingredients, which, when applied at night after a workout, can very effectively reduce pain.
7. Dream
   There is no need to tell anyone about the benefits of a healthy, full-fledged sleep exclusively at night. In the process of sleep, muscles are restored, fatigue disappears - the more hours for sleep, the more effective its beneficial effect. It is clear that more than 8-9 hours of sleep is already too much, but if you do not have enough rest at night, then be sure to arrange it for yourself during the day.

And of course, remember to prevent pain during exercise : Don't rush into training mode too abruptly - enter it gradually. Do a warm-up and do not forget about the loss of fluid (replenish it in a timely manner). Try to pack the entire set of exercises in 30-40 minutes. So you reduce the production of cortisol, through the increase of which the body mobilizes energy resources.

Most people have had to deal with muscle pain for various reasons. The home remedies described here will help you get rid of muscle pain, back pain, and a bruised shin.

What causes muscle pain, cramps, sprains and joint distortion?

Non-specific pain after physical overexertion (krepatura), as a rule, is caused by micro tears in the muscles. Over time, when the muscles recover and become stronger to adapt to the loads, soreness decreases. A cramp, that is, a strong, painful spasm or contraction of a muscle that comes on suddenly and lasts from a few seconds to a few minutes, can be due to a number of reasons:

• physical exercises, injury or overuse;
• blood flow disorders;
• lack of trace elements such as calcium, potassium and magnesium;
• dehydration;
• taking certain medications.

A joint distortion is an injury to a ligament (the tissue that connects two or more bones into a joint). With distortion, one or more ligaments are stretched or torn. A sprain is an injury to a muscle or tendon (the tissue that attaches the muscle to the bone). When a muscle or tendon is stretched, it lengthens or ruptures. Sprains and strains are usually caused by trauma (falling, twisting, external impact) or excessive physical activity. In this article, you will learn how to reduce muscle soreness after a workout.

12 tips to relieve muscle pain after a workout

Always remember: if the pain is severe or makes it difficult to move, you should seek professional medical help. This post is for informational purposes only and is not a substitute for medical advice.

#1 - Epsom Salts & Magnesium Oil

One to two cups of Epsom salts in a bath of warm water works wonders for sore muscles. Use warm, not hot water. Warm water dehydrates the skin less. Sit in the water for about 15 minutes or until the water is cold, up to three times a week. This method is not recommended for those who have heart problems, high arterial pressure or diabetes.

Magnesium oil is usually applied with a sprayer, making it easier to use on a specific area, such as calf or foot pain.

How do Epsom salts and magnesium oil help with muscle pain? Epsom salts are magnesium sulfate, magnesium oil is magnesium chloride. Magnesium is a natural muscle relaxant, and in the form of salts, these compounds help remove excess fluid from the tissues, reducing swelling.

#2 - Warm or cold

A warm shower or bath is a natural muscle relaxant that can be helpful for muscle tension in the shoulders or post-exercise soreness.

For bruising or inflammation, an ice pack is applied to the affected area for 20 minutes: this will reduce swelling and soreness.

#3 - Drinkable Magnesium

Low levels of magnesium in the body can lead to generalized pain and cramps. You may want to consider magnesium supplements, but it's best to start with foods high in magnesium. The best sources of magnesium are molasses, squash and pumpkin seeds, spinach, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews.

#4 - Apple Cider Vinegar

Apple cider vinegar is effective for muscle pain and leg cramps. Most people add one or two tablespoons to a glass of water and drink it, some people ingest pure vinegar. You can rub it directly into the skin over sore muscles. Similar results can be achieved if you drink brine. The recommended mixture recipe is to mix well 2 teaspoons of apple cider vinegar, 1 teaspoon of honey, a sprig of fresh mint and 250-300 ml of cold water.

No. 5 - Molasses

Another way that can relieve muscle pain is 1 tablespoon of molasses in a cup of coffee every day. This effect is likely due to its high magnesium content. Another way to get a combination of apple cider vinegar and molasses is with an old-fashioned drink called "Switchel", which was used before the era of flashy sports drinks and juices.

Recipe "Switchel"

• 1/2 cup apple cider vinegar;
• 1/4 cup molasses;
• 1/2 cup sugar or honey;
• 1 1/2 teaspoons ground ginger;
• water up to 1 liter.

Mix the first four ingredients until smooth, then add water and stir until dissolved. Serve chilled or with ice cubes.

#6 - Coconut Oil

Like apple cider vinegar, coconut oil is recommended for many ailments. In principle, 2-3 tablespoons of coconut oil per day can be used during cooking or spread on bread like butter. If you want to eat more of it, include some coconut fudge that contains coconut oil and cocoa powder in your diet.

#7 - Essential oils

A number of essential oils and their blends can be helpful in relieving muscle pain. For cramps, try lemongrass oil, mint, and oregano. For muscle spasms, oils of basil, marjoram and Roman chamomile are recommended. For stress relief, try marjoram, peppermint, immortelle, lavender, or Roman chamomile.

Add one to two drops of an essential oil to one tablespoon of a base oil such as coconut or olive and apply to the affected areas.

#8 - Movement

If your muscles are tense and sore, exercise can be very helpful. Over time, the muscles will recover and strengthen, and you will be able to do more with less discomfort. If you sit too much, the muscles become numb. Just get up and move around, do a little stretching. Our muscles, as a rule, reflect our inner state. If you are tense, they will remain tense. Get up, walk, run, stretch, go outside - do your best to be active (age-appropriate).

#9 - Massage

Massage stimulates blood circulation in the affected area, which accelerates the healing of injuries. Combine it with the medicated oils and essential oil blends listed above, or pepper rub, for a double benefit.

#10 - Hot Pepper Rub

Capsaicin, which burns hot peppers, is used to relieve pain from arthritis, joint and muscle pain, and crepitus. You can buy ready medicine with it, or make your own by mixing 1/4-1/2 teaspoon cayenne pepper with one cup of olive oil or warm coconut oil. Some people combine pepper with aloe vera gel.

Apply the rub to the affected area and wash your hands thoroughly at the end. Keep it away from your eyes, nose, and mouth because pepper is irritating. Before use, test for small area skin to make sure you don't get worse, as this option isn't for everyone.

No. 11 - Rest

Sometimes the best thing you can do is do nothing at all. If you rest for a few days, general muscle soreness will go away on its own. Of course, for those who work a lot in the garden or in the garden, rest is not an option. But everyone chooses what suits him best.

#12 - Concentrated Cherry Juice

The British Journal of Sports Medicine described a study in which volunteers drank a mixture of cherry juice or a drink that did not contain cherry juice. According to the researchers:

“There was a significant difference in the degree of loss of muscle strength between those who drink the mixture with cherry juice and those who take the “dummy”. Almost 22% more muscle strength decreased in those who drank the sham mixture, and only 4% in those who drank cherry juice.

Muscle strength even increased slightly after 96 hours in those who drank cherry juice. The degree of soreness was not much different between the two groups, but the average pain score was significantly less in those who drink cherry juice. The average pain score was 3.2 for those who drank the sham mixture and 2.4 for those who drank cherry juice.

Pain peaked at 24 hours in those who drank cherry juice, but its intensity continued to increase in those who drank the pacifier for the next 48 hours.

You can buy both fresh and frozen cherries. And cherry juice concentrate can be bought in the supermarket all year round.

According to materials:

commonsensehome.com/home-remedies-for-sore-muscles/