7 Sore Muscle Relief Tips and Remedies that Work

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7 Sore Muscle Relief Tips and Remedies that Work | While sore muscles come part and parcel with working out, it can be uncomfortable. And sometimes sore muscles have nothing to do with exercise -- it can be the result of sleeping wrong or pulling a muscle while bending over or lifting something heavy. Whatever the reason, there is hope. In this post, we're sharing our best tips for quick relief that lasts. From essential oils, to epsom bath soaks, to DIY salves, and more, this post is for you!

The most common cause of muscle soreness is aching muscles after a strenuous workout. While acute muscle soreness is felt during or immediately after exercise (think of the burn you feel during an intense workout), delayed onset muscle soreness (DOMS) is muscle pain that usually begins a day or two after a workout. While sometimes muscle soreness is a good thing (it shows your muscles have worked hard), it shouldn’t last too long or be too severe. There are a number of ways to soothe sore muscles and get your body back to feeling good. Here are seven sore muscle relief tips and remedies that work!

7 Signs of Muscle Soreness

  1. Muscle pain
  2. Muscle tenderness
  3. Muscle stiffness
  4. Muscle fatigue
  5. Muscle discomfort
  6. Swelling and cramps
  7. Limited movement of the affected body part

7 Causes of Sore Muscles

  1. Injury or trauma, including strains or sprains.
  2. Working out- overuse including using a muscle too much, too soon before warming up, or too often.
  3. Tension or stress.
  4. Dehydration.
  5. Vitamin D and calcium deficiency- your bones and muscles need calcium and vitamin D to stay healthy.
  6. Sleep deprivation- sleep helps the body repair and recuperate. A lack of sleep can be associated with muscle soreness.
  7. Underlying medical conditions, including arthritis, fibromyalgia, or anemia.

7 Sore Muscle Relief Tips and Remedies

1. Foam Rolling
A foam roller can help release tension in your muscles and connective tissues, helping to move the fluids that accumulate in muscles after exercising. Foam rolling increases circulation and delivers more oxygen and nutrients to the affected area, helping to reduce swelling and tenderness. If you’re just starting out with foam rolling, look for a softer version, as firmer ones can be too intense if you’re not used to them.

2. Drink Water
Water helps control your body temperature, loosens your joints, and transports nutrients to create energy. Proper hydration can help reduce pain and protect your joints and muscles by keeping the cartilage soft and pliable. Dehydration, on the other hand, pulls fluid out of your tissues, which causes overall body aches and pain. Hydration is crucial if you’re overcoming an injury or suffering from muscle pain.

3. Massage Gun
Massage guns are another great tool that aid in post-workout muscle recovery. The handheld machines deliver rapid vibrations that help promote blood flow to the affected area. Many massage guns come with attachments of different shapes and sizes to target different-sized muscle groups. If a certain area is feeling tight or sore, lightly sweep the massage gun over the muscle- add pressure but not too aggressively. Do three to five sweeps over one area at a time. Make sure not to spend too long in one spot so as not to risk irritating the muscle.

4. Gentle Stretching
Stretching after exercise aids sore muscles by boosting blood flow and helping to break down the build-up of lactic acid. Make sure the stretches are very gentle to avoid causing further damage to the muscle groups. It’s also super important to stretch if you spend long hours working at a desk or sitting on the couch. This can cause rounded shoulders and tight upper body muscles. Stretching can help release the tension, improve blood circulation to these areas, and reduce the risk of discomfort and pain. Check out this tutorial for a full body stretch to relieve sore muscles.

15 Min Full Body Stretch for Sore Muscles & Tension Relief | Yoga with Bird 

5. Light Exercise After a Tough Workout
If you experience sore muscles after a tough workout, one of the worst things you can do is sit on the couch all day the next day. Try to get some gentle movement in, whether it’s walking, restorative yoga, swimming, or light cycling. You want to get blood moving to the sore muscles to deliver oxygen and nutrients needed for repair- without causing more damage to the muscle tissues. The key is to avoid doing another intense workout using the same muscle groups on consecutive days.

6. Epsom Salt Baths
Epsom salt is used to relax muscles and relieve pain in the shoulders, neck, and back. The idea is, when you pour epsom salt into warm water it dissolves the magnesium and sulfate, and allows it to be absorbed into the body through the skin. Although there’s no scientific research to support the claims, proponents have been singing its praises for centuries. Pour 1 ¼ cup of epsom salt into a clean bathtub as it fills with warm water, adjust the heat level, and slowly ease into the bathtub to relax. A 15-minute soak should be plenty to give you some relief.

7. Heat or Ice Therapy
Heat and ice therapy can both help soothe sore muscles. You can opt to alternate between both or use one method- find which one works best for you. Cold therapy slows circulation, which can help reduce swelling and related pain. It’s particularly useful for new injuries or pain. Heat therapy increases circulation, which may aid muscle recovery by relieving tight, sore muscles. It’s helpful for older injuries or pain. You may want to start with ice therapy and switch to heat therapy as DOMS peaks.

If you’re experiencing sore muscles, we hope these tips and remedies offer some relief.

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7 Sore Muscle Relief Tips and Remedies that Work | While sore muscles come part and parcel with working out, it can be uncomfortable. And sometimes sore muscles have nothing to do with exercise -- it can be the result of sleeping wrong or pulling a muscle while bending over or lifting something heavy. Whatever the reason, there is hope. In this post, we're sharing our best tips for quick relief that lasts. From essential oils, to epsom bath soaks, to DIY salves, and more, this post is for you!

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