Muscle soreness is a problem people often face after excessive physical exhaustion and strain. Vigorous work outs in the gym can also lead to muscle soreness. Muscle soreness can be alleviated through the use of several natural cures. Medication can only benefit the body to a certain extent. Many people find natural cures to be more useful in healing muscle soreness.
Herbs such as Arnica are known for curing muscle soreness. Certain foods can also make your muscles stronger and ease the soreness. Adequate rest is a common natural cure recommended for people with sore muscles. In this article, we will discover some of the most helpful natural cures for muscle soreness.
9 Top Natural Cures To Ease Muscle Soreness
Massage is one of the best natural cures for muscle soreness. Applying warm oil using rapid, circular motions on the skin eases the constriction and soreness of the muscles and also promotes good circulation. Bergamot oil, juniper oil, sandalwood oil and clary sage oil are some of the well known oils used for massaging the body to produce a relaxing effect on the muscles.
Massage can help to loosen stiff muscles and also create heat through friction which eases the soreness and the pain experienced in the muscles. Massage increases the amount of cytokines in your body which lessens muscle pain and inflammation. Massage also increases the ability of the muscles to get more oxygen by increasing the quantity of mitochondria in the muscles.
It is important to get adequate rest in the night after experiencing muscle soreness. During the night, the body repairs itself. Moreover, adequate rest and recovery is essential for the muscle to repair itself after strenuous activity.
Muscle soreness can be healed through good rest and relaxation. It is very critical to give your body plenty of rest as overdoing things can cause you to become more sore and stiff. Sleep for at least 7 to 8 hours in a day is critical for ensuring relief from the problem.
Applying either hot or cold compress on the muscles also eases the soreness. The heat of a warm compress permeates through the skin and makes a person more relaxed and tranquil. The heat of the compress eases the constriction in the muscles and makes a person more peaceful and less tense.
Cold compresses also soothe the tension in the muscles and make a person pain free and flexible again. Whether using a hot or cold compress, care should be taken that the temperature of the compress is not too extreme as this can cause numbness in the skin and muscles.
Soreness in the muscles is often caused due to the build up of lactic acid in the body. Stretching exercises such as Yoga and mobility training improve the flexibility of the muscles and heal soreness. Stretching exercises cause the body to release the lactic acid which has aggregated in the muscles.
This helps to reduce the stiffness or the soreness in the muscles. Stretching exercises can make a person more mobile and less likely to develop muscle injuries as well.
Protein Rich Diet
Eat protein rich foods to ensure that the muscles repair themselves and give you relief from the soreness. Non –vegetarian sources of protein such as meat, fish, eggs, chicken and poultry products should be consumed as these are complete proteins. If you are a vegetarian, you can eat foods high in proteins such as beans, legumes, soya, tofu and other such products.
You can also take protein supplements and drinks such as whey protein and protein shakes for improving the strength of your muscles and healing muscle soreness. Muscle protein depletion is what causes muscle soreness. Therefore, a protein rich diet is essential for fending off muscle soreness.
Foods High In Potassium
Apricots are rich in potassium. A single apricot contains approximately 1350 milligrams of potassium. Other sources of potassium include bananas, tomatoes and oranges. You should consume these foods which are high in potassium because this mineral plays a vital role in muscle movement and muscle recovery.
Potassium rich foods are very good for raising energy levels and helping the muscles to heal and recover. You can take these food items in dishes, hot drinks or sweet dishes and make your muscles stronger and healthier as a result of this.
Fruits With Vitamin C
Fruits that contain vitamin C should be consumed in vast quantities to combat muscle soreness. Fruits high in vitamin C include melons, oranges, grapes, berries and citrus fruits. Vitamin C contains antioxidants which destroy free radicals.
Free radicals damage cells in the body following a tear in the muscle tissue and this can also be a source of muscle soreness. Therefore, fruits rich in vitamin C are an effective natural cure for muscle soreness. Lemon can also be taken in raw form or as a juice for healing muscle soreness.
It is important to eat high amount of carbohydrates either before or after a workout or a hectic day. Carbohydrates are very essential in improving the energy levels of the body by replenishing depleted glycogen stores in the body.
Carbohydrates which are complex such as whole grain cereals should be consumed for making the muscles stronger and increasing their capacity to heal rapidly from soreness. Carbohydrate snacks such as Oats are great for treating muscle soreness.
Arnica Montana is the botanical name of this herb. Arnica is a herb which is native to Siberia and Europe. The entire herb, especially the roots and flowers are used for making medicines. Muscle injuries, inflammations and soreness can be cured using this herbal remedy. This is because Arnica is a potent anti-inflammatory and it also has the ability to regenerate tissues in the body.
A substance called helenalin gives Arnica its anti-inflammatory properties. Arnica gel is readily available in the market and it can be topically applied for easing muscle stiffness and soreness. During the olden days, alpine climbers used to apply the leaves of this herb on bruises and wounds to ensure speedy recovery.You can also make a paste using the leaves of this herb and apply it on your skin for relief from muscle soreness. Arnica has been found by researchers to be as effective as ibuprofen which is a medication for relieving pain and soreness.
Caution: Please use Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.