Alternating heat and ice can be effective too. Gonzalez recommends taking a warm shower, or using an ice pack and then a heating pad on the specific sore spot. Sleep is not the glamorous choice, but it's where most repair and recovery takes place.

There are many foods that can aid in reducing soreness by r educing inflammation and replenishing depleted energy stores. Gonzalez outlines some effective ones below:. RELATED: Exactly What to Eat After You Exercise to Refuel and Recover Fast. Foam rollers can release tension in the muscles and improve flexibility and range of motion.

As for over-the-counter options, Gonzalez suggests staying clear of them for most situations, but anti-inflammatories like Ibuprofen can sometimes provide relief.

Always check with a professional before taking any OTC medications to ensure they're safe and appropriate for you. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B.

An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Ahmadi M, Marchant ED, Hyldahl RD. The effect of percussive massage on skeletal muscle mitochondrial fat oxidation and thigh fat thickness.

Int J Exerc Sci. Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgrad Med. Vitale KC, Hugelin S, Broad E. Tart cherry juice in athletes: a literature review and commentary.

Curr Sports Med Rep. Faria FR, Gomes AC, Antunes A, et al. Effects of turmeric extract supplementation on inflammation and muscle damage after a half-marathon race: a randomized, double-blind, placebo-controlled trial.

Eur J Appl Physiol. Pozzobon V, Pozzobon C. Cottage cheese in a diet - a review. Nutr Food Sci. Adeleke BS, Babalola OO. Rubbing garlic cloves or oil on the inflamed muscle and joint may be helpful in reducing painful symptoms. Similar to garlic, onions are packed with sulphur and antioxidant compounds that help fight inflammation and keep the body healthy.

The key is to chop a raw onion and extract its juice, then apply it to the affected joint or muscle to reduce swelling and pain. Tart cherry juice contains anthocyanins, water-soluble compounds that give the fruit its rich colour and help fight inflammation and suppress pain.

In fact, a study found that drinking cherry juice twice daily for three weeks reduced pain in people with osteoarthritis [6]. Other evidence suggests that the juice may provide effective relief from muscle soreness after a heavy workout.

You can reap the benefits by taking cherry extract supplements, eating a handful of cherries or drinking pure cherry juice daily. Magnesium is an essential mineral that plays a key role in preventing muscle soreness and cramping by acting like a plug in overstimulated nerve receptors.

Despite its importance in reducing chronic pain, research suggests that many people are deficient in magnesium as a result of a modern-day diet high in processed foods [7]. Foods high in magnesium include spinach, almonds, black beans, cashews and edamame. Magnesium supplements are also available on prescription for people with a significant deficiency.

Lemongrass, peppermint, eucalyptus and marjoram are popular essential oils for treating muscle cramps, pain, tension and swelling. In fact, a meta-analysis of 12 studies found that aromatherapy can successfully treat pain when used in conjunction with conventional treatments [8].

You can try using such oils individually or in combination, depending on the severity of your pain, to gain relief. Add one or two drops of your chosen essential oils to a carrier oil, such as olive or coconut oil, and massage it into the affected area.

Derived from hot chilli peppers, capsaicin is a compound that reduces chemicals in the body triggered by inflammation that sends pain signals to the brain. Moreover, only small amounts of the ingredients in topical treatments enter the bloodstream, reducing the likelihood of adverse side effects and making them particularly beneficial to people with sensitivities to pain medications.

Mounting evidence suggests that meditation can be useful in alleviating chronic pain by altering areas of the brain responsible for processing pain, regulating emotional and behavioural responses to pain, and reducing stress levels. Types of meditation to try include mindfulness, body scanning, breathwork, visualisation and guided imagery.

There are numerous natural at-home remedies for muscle pain and inflammation. Such treatments can be used individually or in combination to provide effective relief.

However, it is important to consult your doctor before trying any natural remedies to treat muscle and joint pain. A GlycanAge biological age test assesses the state of the immune system to determine the extent of inflammation within the body and accurately identifies biological age the age of the cells and tissues within the body.

Knowing your biological age can empower you to make the necessary lifestyle changes to effectively reduce your risk of chronic disease, increase your health span and delay ageing.

All it takes is a finger-prick blood test in the convenience of your home to learn your biological age. Results are available in as little as three weeks of mailing your sample to our lab. Various packages and price plans are available depending on your budget and health goals.

Invest in your health and order your GlycanAge home test kit today. Other than pain, the typical characteristics of an inflamed muscle based on visual observation include:. SEEDS Flax seeds, hemp seeds and chia seeds are all plant sources of omega-3, known as ALA or α-linolenic acid.

This fatty-acid is a building block your body uses to create hormones that regulate a wide range of functions, including controlling inflammation and muscle contraction and relaxation.

Other plant sources of omega-3 include soybeans , walnuts, seaweed, leafy greens and wheatgerm. Type to search. Subscribe to Wholicious Living to stay up-to-date with the latest health and nutrition advice.

Looking for healthy recipes? Explore our collection of over healthy, dietitian approved recipes and subscribe to Recipe of the Week for free weekly recipe inspiration!

Subscribe today. You might also like

Generally speaking, you should expect to start feeling some improvement in your condition within days of beginning any natural remedy. It may take longer for the full effects to become noticeable. Applying muscle rubs is one of the best ways to relieve muscle pain.

The secret lies in how you use it; a massage-like motion with firm, circular pressure will help get the product into your skin and muscles faster for quicker relief. Make sure to spread an appropriate amount over the affected area and let it sit for at least 15 minutes before wiping away any excess.

For best results, repeat this process several times a day until you find relief. You should always consult with your doctor or pharmacist before using a muscle rub if you are taking other medications, as there could be negative consequences from combining the two.

Using muscle rubs to help relieve pain can be a good option, but knowing the risks is essential. While no known interactions exist between most over-the-counter muscle rubs and medications, some contain ingredients that could irritate sensitive skin or cause an allergic reaction.

Make sure you read the label carefully before applying any product to your skin, and if in doubt, consult with your doctor first.

Muscle rubs can be used on children, but following instructions is essential. Make sure you do a patch test first and use it sparingly - too much or using an adult formula for children could irritate.

If your child is under 12 months old, consult their doctor before applying any muscle rub. As with all medications, keep them out of reach from kids and never apply heat afterward, as this increases the absorption rate.

Muscle pain relief can be a tricky thing to manage. Finding the right combination of treatments that work best for you and your lifestyle is essential. With so many natural remedies available, it can initially seem overwhelming.

Let me assure you: with patience and dedication, you will eventually find relief from muscle pain. Take one step at a time and keep pushing forward; you will reap the rewards of your hard work.

A little bit of tender loving care goes a long way in helping reduce discomfort and get back on track. If you suffer from neuropathy, arthritis, sciatica and other chronic pains, you know how difficult it can be to live a normal life.

If you're an active runner or athlete, you know how important the recovery and taking care of your body is in order for you to win.

If you feel frustrated by the itch, rash, and scaly patches, you know difficult it is to be yourself. Close search. Best muscle pain relief: Top 10 Natural Remedies April 23, Overview Of Muscular Ailments Muscle pain can be both debilitating and challenging to manage.

Types Of Muscle Rubs Hey there, looking to find the best muscle pain relief? Creams Pain relief creams are one of the most popular types of muscle rubs available.

Ointments Ointments are another option if you want something more substantial than a pain relief cream. Natural Ingredients Are you struggling with muscle aches and pain? Non-Toxic When it comes to muscle rubs, natural ingredients are a great choice due to their non-toxic properties.

Cooling Relief Versus Warming Relief Many question whether cooling or warming relief is the best option for muscle pain. Common Side Effects Of Muscle Rubs Hey there, have you been experiencing any side effects from muscle rubs?

Skin Irritation When using a muscle rub to relieve back pain, knowing the potential side effects is essential. Allergic Reactions Awareness of all possible side effects associated with muscle rubs, including allergic reactions, is essential.

Burning Sensation Knowing the burning sensation that sometimes accompanies muscle rubs is also essential. Natural Alternatives To Over-The-Counter Muscle Relaxers Muscle rubs are a common way to treat muscle pain but may have specific side effects.

Joint Pain Relief With Arnica Balm Pain can be a crippling enemy that no amount of physical strength or mental fortitude can defeat. Frequently Asked Questions How Long Does It Take For Muscle Pain Relief To Take Effect?

What Is The Best Way To Apply Muscle Rubs? Find Atrogel Arnica Gel in a store near you Add to basket - 50ml for £8. Where to buy Atrogel Arnica gel locally. Buy now from your local store.

Search for your nearest store in the UK by inserting your post code below Search. What tea is good for sore muscles? Is turmeric good for sore muscles? Can stress cause aches and pains? How to overcome morning stiffness Should you stretch sore muscles? Why do I feel so stiff and sore in the morning?

Psoas - so what? Is this large muscle responsible for your back pain? How to look after your muscles as you age Cramp How to avoid heat cramps Does walking give you muscle cramps?

How to prevent muscle cramps 6 reasons your muscles are twitching Exercise 10 tips to help heavy legs when running How to relieve sore muscles after a workout Sore muscles after exercise - what's it all about?

Diet Eat away your muscle pain with magnesium Foods that make muscle and joint pain worse The best nutrients for healing and repair Relief What is the best home remedy for sore muscles? Tips to ease aching muscles and joints Heat or ice: which is best for your pain or injury? Benefits of cupping therapy Natural home remedies to relieve carpal tunnel syndrome Painkillers - are you risking an overdose?

What can I do? This lasts for approx. Can you help? Gout Top tips for dealing with gout Explore more muscle and joint articles 10 inflammatory foods to avoid 8 inflammation-fighting foods for your muscles and joints 8 drinks to reduce inflammation 7 possible reasons for muscle cramps 5 classic signs of inflammation 5 reasons for muscle twitches at night 5 reasons why chronic pain makes you tired 5 ways alcohol can affect your muscles and joints 6 drinks for healthy muscles and joints Aches and pains?

Could low potassium be the problem? Are painkillers the right option for your aches and pains? Are you giving your feet enough attention?

Can anxiety make your body hurt? Can diet improve chronic pain? Common causes of muscle and joint pain Good sleep positions for achy muscles and joints How does dehydration affect muscles? How does vitamin D affect inflammation?

How do I make my bones stronger? Is lockdown making you achier? Is magnesium good for aches and pains? Is magnesium good for muscle strength? Is zinc anti-inflammatory? Keeping your muscles in good condition Muscle inflammation - causes and treatments Poor sleep and pain - what's the connection?

Stress and inflammation - what's the link Struggling with aches and pains? Could your sleeping position be to blame? Tips for managing chronic pain Top 3 fruits to help muscles and joints Top tips for dealing with aches and pains What is the best diet for muscle and joint health?

What is the most effective natural anti-inflammatory? Why does my body ache? Why exercise could bring you pain relief. As cold plunge therapy continues to rise in popularity, so does the number of available cold tub options. Here are our nine favorites for practicality….

Rhomboid muscle pain may be caused by overuse or injury to the muscle. A minor injury will usually resolve in a few days. A more serious injury can…. Muscle pain, or myalgia, is extremely common.

Almost everyone has experienced discomfort in their muscles at some point. Learn about causes…. Trigger point injections target tight, painful muscles.

Learn what to expect during and after your procedure, including recovery time and pain relief. Inclusion body myositis is an inflammatory disorder that causes progressive muscle weakness.

It mainly occurs in males over 50, but females can get it…. While many people experience medial tibial stress syndrome when exercising, it can be prevented with stretching and treated with rest. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Skin Care. Natural Home Remedies for Body Pain and Tiredness You Can Try Today. Medically reviewed by Kerry Boyle D. Pain remedies Fastest way Fatigue remedies Nutrition Concerns Takeaway Fatigue and body pain are common and can happen for many reasons.

Natural home remedies for body aches and pains. Natural home remedies for fatigue and weakness. Nutrition for muscle aches and fatigue. What to eat or drink Why it helps tart cherry juice This juice contains anthocyanins, a water-soluble pigment with anti-inflammatory properties.

coffee Coffee contains caffeine, which can reduce fatigue temporarily. Drink it early in the day to avoid insomnia at night. Coffee has also been shown in studies to support heart health. eggs Eggs are high in fatigue-busting protein, healthy fats, and leucine , an amino acid that supports muscle recovery.

Sufficient hydration maintains electrolyte balance, plus helps you avoid muscle cramps and weakness bananas Bananas are high in potassium, an electrolyte and mineral. Potassium supports nerve and muscle function. Not getting enough can cause muscle weakness and fatigue.

When to speak to your doctor.