HEALTHYLINE BLOG

12 Natural Remedies for Sore Muscles

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You have gone and overdone it again, and now you are waking up with stiff, sore muscles.

If only there was some way to know how to get rid of soreness before it ever gets to this point.

Thankfully, there is a wealth of knowledge and home remedies that can help you do just that.

By understanding the causes of muscle pain, you not only can prevent it from happening, you also can alleviate it quickly and easily, right from the comfort of your own home.

No need to rely on medications — prescription or otherwise.

 

What are Sore Muscles?

 

Understanding the causes of muscle pain can help resolve it.

This is especially relevant because different causes of muscle pain oftentimes require different solutions to alleviate that pain.

It is important to note that lactic acid being the cause of muscle aches is actually a myth.

While the buildup of lactic acid may cause acute muscle soreness, it generally flushes out of the muscles no more than an hour after rest and does not cause long-term or delayed muscle pain.

  • Micro-Tears

The overwhelming majority of muscle pain caused by exercise and experienced a day or two later is caused by micro-tears.

As the name suggests, micro-tears are slight tears of the muscle fibers that do not generally cause major injuries or require medical assistance.

In fact, it is when your body repairs micro-tears that your muscles become stronger.

However, too many microtears too quickly can lead to incredibly uncomfortable sore and stiff muscles days after working out.

  • Cramps

Unlike muscle tears, cramps may or may not necessarily involve sustained injury to the muscle tissues themselves.

In fact, once a cramp has passed, the muscle tissue may be as healthy as it was before the cramp occurred.

However, this often indicates the muscle was not completely healthy in the first place.

Regardless, muscles cramps are denoted by a painful contraction of the muscle.

It can last for seconds or minutes and can either present as a sustained contraction or a rapid series of contractions.

  • Sprains and Strains

Technically speaking, a muscle sprain does not occur at the muscle.

A sprain is where a ligament is stretched beyond its limits, sometimes resulting in a tear.

A muscle strain, on the other hand, does occur at the muscle.

However, the causes of a muscle sprain and muscle strain are similar in that a muscle strain also is caused by overextension and also can lead to tearing.

  • Satellite Pain

Your search for a solution to getting rid of muscle aches may be sidetracked if you allow the soreness to become a chronic injury.

If that happens, even when the original injury is fixed, the pain can linger.

In this case, when a muscle becomes injured, the surrounding muscles work beyond their limits and in ways, they were not intended to work.

Over time, this can cause soreness in the surrounding muscles — especially if the satellite muscles are small compared to the one in pain.

 

How to Avoid Sore Muscles

 

If you are asking how to get rid of sore muscles, you are already a step behind.

It should come as no surprise, but the best way to take care of muscle soreness is to make sure you minimize its risk in the first place.

If you take the necessary precautions ahead of time, you will have far fewer problems to worry about after the fact.

Something else that should not come as any surprise is that most methods for avoiding muscle soreness are the same things you should do simply to remain healthy in general.

While it may seem obvious, it still bears saying: a healthy body is less likely to become injured.

  • Healthy Diet

A healthy diet is important for overall good health, so it naturally is part of the solution for relieving sore muscles as well.

However, a few dietary changes are arguably more important than others when focusing exclusively on how to get rid of muscle soreness.

Plenty of protein will provide the building blocks the body needs to quickly replace injured tissues with new ones.

Micro-tears, in particular, will require protein to repair and regrow muscles.

Moreover, various minerals – such as magnesium, calcium, and sodium play an important part in the healthy functioning of muscles, which is especially important for cramps.

  • Exercise

This may seem counterintuitive, but a big reason muscles get sore in the first place often has to do with adapting to new stresses placed on them by an exercise regimen.

However, once the muscles adapt, they are more resilient to future injury caused by the same regimen.

As such, one of the best methods to avoid muscle soreness is creating an exercise regimen and sticking with it.

You may even be able to avoid