Delayed Onset Muscle Soreness (DOMS) is frequent after a hard exercise. Rest is vital for rehabilitation, but natural therapies may reduce pain and promote muscle mending. Some efficient natural muscle pain remedies after a workout:
1. Stay Hydrated
Muscle healing requires proper hydration. Water flushes toxins like lactic acid after vigorous exercise. Coconut water and sports drinks with potassium and magnesium may also help reduce muscular cramps and discomfort.
2. Epsom Salt Bath
Magnesium in Epsom salt relaxes muscles. Taking a warm Epsom salt bath helps alleviate muscular inflammation and soreness. Magnesium absorbed via the skin reduces muscular tension and lactic acid. Just add 2 cups of Epsom salt to warm bathwater and soak for 15-20 minutes.
3. Cold and Heat Therapy
Therapy using cold and heat may relieve muscular discomfort. Cold treatment, like ice packs for tight muscles, reduces inflammation and pain. Instead, heat treatment like a warm compress or heating pad stimulates blood flow to the damaged region, relaxing and mending it.
Use an ice pack for 10-15 minutes after your exercise to minimize swelling, then heat treatment the following day to enhance circulation and stiffness for optimal results.
4. Ginger and Turmeric
Ginger and turmeric are anti-inflammatory powerhouses. Gingerol and curcumin lessen muscular inflammation and discomfort. These herbs reduce muscular discomfort after exercise, according to research.
Ginger and turmeric are available as teas, smoothies, and supplements. Steep fresh ginger and turmeric slices in hot water with honey for a post-workout drink.
5. Foam Rolling
Self-myofascial release, or foam rolling, is an efficient way to relieve muscular tension and increase blood flow. Muscle rolling breaks up knots and tension that cause ache. Foam rolling big muscular groups like legs, back, and shoulders may improve flexibility and lessen post-workout pain.
Roll painful places for 5-10 minutes to relieve discomfort and increase muscle healing.
6. Magnesium-Rich Foods
Magnesium is essential for muscle rehabilitation. Relaxes muscles and prevents cramping. After an exercise, eat magnesium-rich meals to restore reserves and minimize stiffness. Spinach, almonds, pumpkin seeds, and avocados are magnesium-rich.
Magnesium supplements may help muscle rehabilitation, but complete meals are better.
7. Arnica
A homeopathic treatment made from Arnica Montana, Arnica relieves pain and swelling. Sore muscles may be soothed with arnica lotions or gels. Its anti-inflammatory effects may aid muscle recovery after exercise.
Athletes utilize arnica for post-workout rehabilitation because research shows it reduces muscular discomfort and inflammation.