Whether from overwork or under use, most of men, even women, have had to deal with muscle aches and pains at one point or another. These 21 home remedies for sore muscles in neck, shoulders, back and legs after workout will allow you to choose one from a variety of options to sooth muscles from an aching back to a bruised shin.
1. Stop And Rest
If your muscles cramps up while you are doing exercises, just simply stop it. You want to get in shape, and have a better body. Or, perhaps you just want to be healthy. Whatever reason for your exercise, do not let the impacts of muscles soreness slow you down. Concurrently, the soreness is something that your body wants to tell you. You need to take a rest. Relaxation and sleep will enable your muscles to regroup as well as rebuild. Protein and a proper diet including the healthy and right foods will aid in the dissipation of muscle soreness.
2. Take A Walk
If an acute cramp passes, you should not start exercising heavily right away. Instead, you had better walk for several minutes in order to get your blood flowing back into your cramped muscles. Thought moving may be the last thing you want to do, but it is the first thing you should do. Moving also promotes oxygen to the sore muscles and facilitates the breakdown of lactic acid which causes a burning sensation in the muscles when the body is tired. So, go easy, though, and warm up first with just a 20-minute walk.
3. Avoid Heat
Making use of a heating pad or hot water might let you feel good, yet it is the worst thing for a sore muscle as it dilates your blood flow vessels and develops circulation to the area that in turn can cause more swelling. Heat could really enhance muscle soreness and stiffness, especially when applied during the first 24 after a harsh activity. In case that you still want to use heat on your cramped muscles, try not to use it for more than 20 minutes each hour. Or, you can take advantage of a contrast therapy. That means you should apply a hot pad for several minutes and a cold pad for a less number of minutes. After some days, when your swelling or soreness passes over, you can resume your favorite hot baths to relax your muscles.
4. Avoid Hot Or Cold Creams
When it comes to home remedies for sore muscles, the majority of you might think of hot or cold creams. There a variety of topical “sports” creams which are designed to ease athletes’ stiff, sore muscles. However, they seems to do not much beyond causing a chemical reaction which leaves users’ skin feeling cold or warm. If you use this kind of sports creams, just apply this cream onto a small area of your skin first in order to ensure that you are not allergic. Keep in mind that you should never use these topical with hot pads as they could cause extreme burns.
5. Do A Stretch
When getting a cramp, try to stretch the cramped muscle with one hand while gently kneading and squeezing the center of muscle with the fingers of your other hand. You should feel how it is contracted, then stretch on the other direction. For instance, if you have a cramp in the calf muscle, just put the foot flat on the ground before leaning forward without allowing the heel to lift off the ground. In case you cannot stand on the leg, try to sit on the flat ground, let leg be extended, then reach forward and grab your toes or upper portion of your foot, and pull the top of the foot forward the knee.
6. Chill Out
Taking a cold shower if you know that you have overworked your body is a good idea. By this way, you will reduce the trauma to them. Many world-class fitness experts recommend people that they should give their cramp muscles cold water or icy plunges after a tough workout. This can prevent stiffness and muscles soreness. Instead of an icy dip, you can make use of an icy pack. It also works well. Apply a cold pack for about 20-30 minutes at a time each hour for the first 24-72 hours after an activity. Cold can prevent muscle soreness through constricting the blood vessels that decrease blood flow, leading to the inflammation in the area.
One of the easiest and best home remedies for sore muscles is going to swimming. In fact, cold water will help to decrease inflammation, and the muscles movements in water will stretch out and ease your soreness naturally.
8. Predict Second-Day Stiffness Or Soreness
You can feel a little sore of stiff several hours after your overwork session, yet you will probably feel even worse two day afterward. Do not too panic. It is so normal.
9. Wrap Up
If you usually get trouble cramping in cold weather, then wrapping your body up is a good idea. In cold weather, you can prevent muscle cramps by keeping your muscles warm with clothing. Layered clothing will allow you to trap the air between layers. Many people like the warmth and compression offered by running tights. You also try out it.
10. Warm Up Your Muscles
Warming up is also one of easy home remedies for sore muscles that you can take a try. This can prevent muscle cramp and injuries. Instead of stretching first, you can do some simple warm up exercises like biking slowly. After that, you can do a series of stretches which are suitable for the exercise you are going to do. Do not think that just doing workouts or exercises needs warming up. Even if you only chop wood or work in your home garden, warming up as well as stretching before these activities will help your muscle be ready for work and prevent muscle damage and cramp.
11. Know Your Limits
It is critical for everyone to know their own limits. The key to prevent muscle soreness, pain, and stiffness is learning your own limits. You will know you overworked if it makes you feel stiff or sore in the next day. In that case, instead of being a weekend warrior, you should exercise regularly throughout the week. Begin with a short duration and low-intensity exercises, steadily, over a period of time (weeks or months), increase the intensity, duration, and frequency as you could.
12. Stretch Before Bed
Many people often get cramps at night. This occurs because of a pinched nerve or an exaggeration of a normal muscle-tendon reflex. For instance, a particular wrong sleep position can contract a muscle, leading to an attached tendon to stretch. The stretched tendon will send a message to the spinal cord, that in turn will send a certain message to your muscle, making it contract even more and more forcefully. As a result, you will get a cramp. Regardless of the cause of your cramping, they key is doing some stretches before going to bed. Take some minutes to stretch those muscles that are subject to cramping. As usual, calves are usually culprits of nighttime cramping. Just stand facing a wall, the feet positioned two to three feet away from it. Then place the palms on the wall at point which is equal to your shoulder height. Keep the legs straight and the heel pressed against the floor, then slowly bend the elbows and lean the upper body on the wall until you get a stretch in the calves. Keep holding this position for about 8 seconds before returning to the starting position.
Get to know more tricks to get a good night’s sleep by getting rid of snoring once and for all here.
13. Get Enough Calcium
Night time cramps are usually associated with a lack of calcium in your normal diet. So, it is necessary for you to consume plenty of calcium-rich foods such as spinach, dairy products, and broccoli. After doing this, if cramping is still your problem, you had better talk to your doctor about getting a calcium supplement.
14. Massage The Muscles
If you still get cramps despite resorting prevention techniques, then massage the cramped muscles with long strokes toward your heart. Do so even before you turn off the light for the sleep, sometime a massage before going to sleep could keep those muscles loose and free of cramps until morning.
Check out some unique ways to relax naturally right here to get your muscle relaxing.
15. Nature’s Bengay
An herbal version of Bengay based on the arnica, a plant is effective for your muscle soreness. This is considered as a natural alternative for ibuprofen for easing pain. The plant could be applied to your skin in gel or cream form and could help with swelling and soreness. So, it is so great if you can make use of this natural remedy for your stiffness.
16. Plan Your Diet Properly
If you have sore muscles from high intense activities like weightlifting, you need more water and 1gr of protein a day for each pound of your body.
Consider consuming more foods and supplements high in antioxidants, vitamins and other essential nutrients. They will help you supply your body with more energy to ease the pain faster. Especially, vitamin C can aid in preventing muscle soreness. This vitamin is rich in guavas, citrus fruits, white chili peppers. In addition, blueberries, green tea and artichokes are high in antioxidant that also beneficial in strengthen your immunity and cure your sore muscles.
Some supplements with amino acids like L-Valine, L-isoleucine or Lileucine are also good to take before exercise to prevent sore muscles, promote recovery and rebuild your muscle.
Read on: The Healthy Way Diet
17. Treat Sore Muscle With Beans
Beans are well-known as a remedy to cure muscle soreness after workout. There are different ways to relieve sore muscles with beans.
In the first way, cook beans and eat. Back beans work the best. Boil back beans with water. When the beans are really soft, add sugar to taste and ease your muscle soreness. Remember don’t add sugar when you start cooking as sugar inhibits the beans to become soft. Eat beans regularly to get the best results until the soreness is eliminated.
In another way, you can put hot dried beans into a plate or bowl, then microwave it for under 1 minutes. Next, put the beans into a folded towel or a sock. Wait until the dried beans warm and apply it on your sore muscle area.
18. Take A Bath With Mustard
When you have sore muscle, remember to throw some tablespoons of yellow mustard. It helps relax your stiff and sore muscles. Try this home remedy if mustard is available in your local food stores.
19. Take A Bath With Vinegar
If you like vinegar, consider adding 2 or 3 cups of apple cider vinegar into your bath water. This liquid helps soothe away pain and aches, especially muscle soreness. Add some drops of natural peppermint oil for the better pain relief and relaxation.
Read on: Benefits Of Peppermint Oil
20. Take A Bath With Epsom Salts
Epsom salt can be added to warm bath water to relieve muscle aches and pain. Why can Epsom salt work for you? In fact, this salt is made of magnesium sulfate, a natural muscle relaxant that pulls fluids out of tissues and reduces swelling.
Simply, add 2 cups of Epsom salt to your bath water. Mix them well and soak the whole body for 15 or 20 minutes or until the bath water is no longer warm. Remember that it’s not recommended applying this bath water for some health conditions like diabetes and high blood pressure.
21. Apply Essential Oils
There are numerous types of essential oils that are beneficial in easing muscle pain, muscle cramps or muscle tension like peppermint, basil, chamomile, marjoram, helichrysum, coconut, lavender, olive and so on.
To use these oils for muscle pain relief, apply 1 or 2 drops of the oil to the affected area. Gently massage this area and get more relaxed and pain-free.
Each one in these above home remedies for sore muscles has its own pros and cons. If you find out one or some of them are useful for you, then stick to it whenever you meet trouble cramping.
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