Muscle pain is a common discomfort that afflicts almost everyone at one point or another. It can be the result of muscle tension, injury, or overuse, in which case it is limited to the affected area.
However, muscle pain that can be felt all over the body is either a side effect of certain medication or symptomatic of some illness or infection.
Although treatment for muscle pain usually depends on the underlying cause, here are some general self-care tips and home remedies that can help you get relief.
# Eat more tart cherriesTart cherries are loaded with antioxidants that can help mitigate the symptoms of muscle damage.
Consuming tart cherry juice or tart Montmorency cherry concentrate before and during strenuous physical training can help reduce post-exercise muscle soreness and promote tissue recovery. This nutritional intervention is particularly helpful for endurance athletes and women as a means to manage muscle pain.
- You can eat whole tart cherries as part of your regular diet.
- Tart cherry juice contains concentrated amounts of antioxidants and is often used as an energy drink post-workout. But it may contain copious amounts of sugar, which is why you need to consume it in recommended amounts for it to be truly healthy.
- You can also derive the nutritional goodness of tart cherries from commercially available supplements, but always consult your doctor regarding its safety and proper dosage before starting.
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Increase your ginger intakeMultiple studies have shown that ginger supplementation can help relieve sore muscles after a vigorous exercise session, but with little to no effect on the underlying muscle damage.
- Ginger can be used generously in your everyday cooking.
- Ginger tea can be consumed on a regular basis for its therapeutic effects.
- You can also consider taking ginger supplements, but only after checking with your doctor about their suitability and correct dosage.
# Consume caffeineCaffeine intake in the right amounts can alter brain activity in a way that makes you feel less pain. This has been supported by several studies that found caffeine to be particularly useful in reducing the intensity of exercise-induced muscle pain.
- Drinking coffee is perhaps the easiest way to get your daily fill of caffeine.
- There are other caffeine-containing products like caffeine chewing gums that can help relieve post-exercise muscle soreness and pain.
- Ask your doctor about starting you on a caffeine supplement, if advisable.
# Get your fill of turmeric through diet and supplementsThe healing properties of turmeric are widely recognized in traditional medicine but have gained scientific support as well through numerous studies that have highlighted its anti-inflammatory and analgesic effects. Thus, turmeric when taken in the appropriate amounts can speed up recovery from DOMS and even improve subsequent performance of the affected individual.
- Turmeric is a versatile spice that is used in a wide range of dishes and packaged food products like cheese, sauces, and chips. Thus, you can easily incorporate turmeric into your daily diet.
- You can consume turmeric tea or turmeric milk to derive its medicinal virtues.
- If you are unable to meet your recommended dose of curcumin through food intake, you can speak to your doctor about taking turmeric supplements.
# Soak in Epsom salt
Epsom salt, scientifically known as magnesium sulfate, has been found effective in easing muscle stiffness and pain but further studies are needed to understand the exact mechanism behind this therapeutic effect.
The most popular method to use this natural muscle relaxant is to fix yourself a soothing Epsom salt bath.
- Add a few scoops of Epsom salt in a tub of comfortable warm water, and let your aching body soak in it.
# Use apple cider vinegarACV is yet another remedy for muscle pain that has earned a lot of praise by word of mouth but lacks scientific support.
People use this mildly acidic liquid both internally as well as topically to relieve sore and aching muscles, but excessive use can trigger unwanted side effects.
Moreover, concentrated ACV can be too harsh for your insides and therefore must always be diluted with water before consumption.
- Simply mix a teaspoon of ACV in a glass of water, add a drop of honey to dampen its sour taste, and consume this tonic.
- External use involves massaging water-diluted ACV onto the affected areas to bring down muscle inflammation and pain.
# Eat garlic
Garlic is known to exhibit anti-inflammatory and anti-oxidative properties that can be traced back to its main compound allicin. Both these properties can help reduce muscle damage caused by eccentric exercise and the pain and inflammation that results thereafter.
While a lot of general users have found this remedy to be a success, the role of garlic in alleviating muscle pain needs to be explored and verified by further scientific research.
- As per anecdotal evidence, moderate intake of garlic on a regular basis as part of your diet may help reduce the intensity and frequency of muscle soreness and pain, especially after workouts.