Sore muscles can be caused due to varieties of reasons. It can be because of improper diet, dehydration, intense workout and sports etc. This is one of the most common thing among the sportspersons and also the ones who do workout for the first time. There are some great home remedies that can help you to get rid of sore muscles. A bit change in the lifestyle and improving it can help you a lot. Here are some of those home remedies for sore muscles:
1. Ice Bath
This is a great process to cure the muscle soreness. This ice bath method is often used by the coaches of athletes after a tough practice and workout session. This will help you to get rid of the joint pain and muscle pain. The ice soothes down the inflammation and pain. Thus, an ice bath for few minutes can be a great treatment for the sore muscles. You will not be comfortable in the beginning but your body will get used to it in 2 to 3 minutes.
2. Warm Epsom Salt Bath
Another great way to get rid of these sore muscles is to take a warm bath. Fill the tub with warm water and then add some Epsom salt in it. Soak yourself in it for 20 minutes. This will help your muscles to relax and it also improves the blood circulation. Thus, you will be able to get heal sore muscles fast. Repeat this for 2 to 3 days at least. If the pain continues then continue to take this bath for few more days.
3. Drink Enough Water
Dehydration can affect your body negatively. It can cause a lot of problems including sore muscles. So, it is very important for you to keep yourself hydrated all the time. If you are doing workouts regularly, then you will need more water than usual. This is because you are sweating and body losses its water. So, have at least 3 liters of water daily to keep yourself hydrated and avoid any kind of problems.
4. Improve Your Diet
Sore muscles can be caused due to poor diet. Eating less nutritious foods and lots of junk can cause a lot of health problems. You need to add at least 20 mg of high-quality protein in your diet. Protein helps to build muscles as well as it makes the muscles stronger and healthier. Thus, it can help to fight against sore muscles and also prevent it from happening further.
5. Foam Roller
Foam roller is one of the most inexpensive techniques to get rid of muscle soreness. This is a great way to get a massage at your home by yourself. You have to lie on the floor with that foam roller beneath the affected area. Now you have to gently roll on the floor along the roller. Make sure the roller is going rolling up and down the affected part of your body. Do this every day for 10 to 15 minutes. It is a great way to treat your sore muscles.
It is great to massage the affected area with your hand. It will help you to get some relief from the muscle soreness. Massaging with some essential oil can be highly effective for curing the soreness of muscle. It helps to relax the muscle and increase the flow of blood to the muscles. Thus, it will help you to get relief faster. But you have to use the right technique to do the massage otherwise it can get worse.
7. Ginger And Water
Ginger is great for healing pains and inflammation. It has some awesome anti-inflammation properties that work wonderfully on the muscle soreness. Thus, take some warm water and put a slice of ginger in it. Let it sit for 2 to 3 minutes and then have that water. It is really great to help sore muscles.
8. Peppermint Oil
Peppermint oil is a great essential oil that provides a cooling effect on the affected area. Take a few drops of peppermint oil and rub it gently on the muscle sore area. Then cover it with a towel or cloth. Let it be like that till the cool effect lasts. This is a amazing way to treat muscle soreness. It will help to relief the muscle and reduce the inflammation. Thus, it can work wonderfully and give your relief fast.
9. Olive Oil
This is another wonderful way to get your muscle soreness treated. You need to heat the olive oil before applying. The olive oil itself has some medicinal values and when heated it can relax the muscles. It also improves the blood circulation providing more blood to the affected area. Thus, this will give provide sore muscle relief. You can also some drops of coconut oil in it.
10. Carry On Light Workout
If you are having muscle soreness, do not think that you cannot do exercise. You can do it but low intense ones. Avoid the high intense workouts for few days. Do running, walking and other normal exercises. This will help to improve the blood circulation and your body to stretch as well as relax. Thus you can get the best result from this.
Some Dos and Don’ts For You
Here are some of the Dos and Don’ts for you that will help you to deal with muscle soreness:
- Do the warm-ups before you start doing your regular workouts. If you do not do it, the chance of sudden muscle cramp and soreness is very high.
- Do sleep at night properly as the body needs enough rest to relax. If your muscles are always working and not getting relief then this is inevitable.
- Do proper stretching before starting high intense workout as this will help your muscle to relax and increase flexibility.
- Do not eat junk foods much as this can increase the level of lactic acid in your body causing muscle soreness.
- Do not take any medicines such as pain killers without consulting your doctor. Try these home remedies for relief.
So, these are the best ways to heal sore muscles and get rid of them instantly.