Okay, let’s talk about some remedies for sore muscles, shall we?  Although I love working out, one of my least favorite things about trying to build more muscle is dealing with the aches and pains that can come with it.

When you lift weights or exert yourself physically, you’re actually creating small microscopic tears in your muscles and causing mild inflammation in the muscle fibers.  This is why sore muscles are common when you push yourself athletically and can even be a good sign since soreness often correlates with building muscle. However, I think we can all agree that sore muscles are the worst… 

(And, let me clarify that what we’re talking about here is delayed onset muscle soreness (DOMS) and not pain or an injury. Please know that I am NOT a personal trainer, physical therapist, or medical professional so if you have specific questions and concerns about your body, please consult a medical professional.) 

One of the best things you can do overall, of course, is practice self-care and be good to your body. Be sure to drink water and stay hydrated, get plenty of sleep, and eat whole foods (including healthy fats and protein) to aid in muscle repair. Unfortunately, there’s no magic remedy for achy muscles besides taking the time to rest and recover, but there are a few things you can do in the meantime to help ease the soreness.

Over the years I’ve come up with my own tried-and-true home remedies for dealing with muscle soreness so today I wanted to share my top 5 home remedies for sore muscles with you. Hopefully, this can save you some time (and money) and spare you some pain as well!

5 home remedies for sore muscles:

1. Cold therapy: ice packs and ice baths

Since part of the muscle soreness is caused by mild inflammation, a simple ice pack applied for up to twenty minutes can often help to reduce swelling and soreness. I have really bad knees and joints so I’ve found that using an ice pack after impact exercises can also help reduce knee pain the next day. If you decide to ice, be sure to wrap it in a towel or put something between the ice pack and your skin. (Do not put an ice pack on your skin directly as it can burn the skin.)

The other cold therapy option is to take a cold bath or ice bath. I have found this to be a great way to prevent muscle soreness after a tough workout. On the days when I lift weights, I typically try to take a ten-minute cold soak or eight-minute ice bath as soon after the workout as possible. If you’ve never taken a cold bath or ice bath before, don’t be afraid! It can actually be enjoyable, especially if you find that it makes a difference for you and decreases muscle soreness.

Here are a few helpful tips:

• Start with a cool bath (roughly 60 – 75 degrees, no ice) to see what your cold threshold is.
• If you decide to try an ice bath, make sure the water temperature does not go below 54 degrees Fahrenheit and 6 – 8 minutes should be sufficient.
• I usually like to focus the cold/ice bath on one part of my body so I only fill the water up to my waist. If I’m trying to relieve soreness in my legs, I’ll just sit in the tub. On the days when I workout my upper body, I will use a bath pillow and lay back in the tub so my back/shoulders/arms are under the water, but I’ll keep my legs/feet out of the bath.
• Bottom line: Don’t push yourself to stay longer in the bath than you are comfortable with or assume that going colder is better as overexposure could be dangerous.

2. Foam rolling

Foam rolling (the fancy term is “self-myofascial release”) is one of my favorite sore muscle remedies because it feels really good! I’ve had my black foam roller for years and it’s great for easing muscle tightness after a workout or relieving muscle soreness the following day. The best advice I have is to use the foam roller to slowly roll over the sore area or rest the sore area on the foam roller for 30 – 60 seconds to allow the muscle to “release.”

Foam rollers come in different densities and typically black foam rollers tend to be high density and white foam rollers are low-medium density. In my experience, the high density foam rollers tend to be better for deep tissue massage and tend to last longer because the foam is stronger. However, if you have injuries and need a lighter approach, a less-dense foam roller might work better for you.

 3. Topical creams

I’ve tried quite a few different topical creams to relieve sore muscles and these are my favorites:

• Natural Calm Magnesium Cream ($28 at Whole Foods)
  • Magnesium relieves muscle soreness by helping the muscles to relax. This is one of my favorite transdermal magnesium creams because it’s thick and easy-to-apply. I love using this right before bed and I also use this for my chronic neck/shoulder pain with great results.
• Ancient Minerals Magnesium Oil: ($18 – 29 on Amazon)
  • This is another great way to use magnesium and this product absorbs immediately (so it doesn’t leave behind any greasy residue like typical oil). The only downside to this one (at least, in my opinion) is that it has to be washed off after 20 minutes so I can’t use it if I’m going to leave the house right away.
•  Recovery Max: Post-Workout Cream: ($18 on Amazon)
  • Recovery Max is intended to be used right after a tough workout and before muscle soreness sets in to help speed up recovery time.  This cream is a blend of camphor, arnica, emu oil, and rosemary oil and I like that it creates a nice warming sensation on the skin. A quick note about the scent: I personally like the herbal smell of it, but if you’re sensitive to scents, this might not be the right product for you.

 4. Warm bath with epsom salts

I love a warm bath and it always hits the spot the day after a tough workout when I have achy muscles. Epsom salts are a great addition to your bath because they contain magnesium and other minerals to help relax and ease sore muscles. I personally also like to add a blend of essential oils like lavender, rosemary, and peppermint.

5. A walk and/or mild stretching

One of the most important factors in building muscle (or any workout regime) is taking the appropriate amount of time for rest and recovery. However, if my muscles are really sore, I’ve found that a walk combined with some gentle stretching afterwards (once the muscles are warmed up) can be really effective in relieving some of the initial muscle tightness and soreness.

I hope this helps relieve some of your muscle aches! Got a tip to share? Please leave a comment below!

The post 5 home remedies for sore muscles appeared first on In Sonnet's Kitchen.