Sore muscles – we’ve all had them! It may be from that hike last weekend, your first spin class, or trying to keep up with kids. Whatever the reason, here are eight (both modern and traditional) remedies to try at home!
1. Ice
Ice is a common “go-to” remedy, and for good reason! When you put ice on a sore muscle, it pushes the blood away from the area, which prevents further swelling and inflammation. Because of this, ice is most effective if used immediately after straining a muscle. Soft ice packs/gel packs are easier to use, but you can also use bags of frozen food such as peas or corn. Wrap the ice pack in a towel (do not place directly on the skin) and ice the area for 20 minutes at a time, three times a day.
2. Heat
On the flipside, you can treat sore muscles with heat. Unlike ice, however, heat is not used immediately. It’s recommended to wait about 24 hours following the injury/activity. Heat encourages blood flow, which stimulates healing in the body. Heat pairs nicely with ice – use the ice to reduce swelling and use heat to promote healing. You may have a reusable heat pack, but if not, it is easy to make one yourself. To make your own heat pack, put long grain white rice inside a tall sock or small pillow case. Tie a knot at the end. Place inside the microwave and heat until warm. And voila! You have your own reusable heat pack! Heat for 20 minutes at a time, and if a heat pack isn’t available, a warm soak in the tub is also beneficial.
3.Topical Cream
Sport creams are advertised to soothe and relieve sore muscles. While this is true, they are not as effective as other remedies. They provide temporary relief, but most sport creams don’t penetrate deeper than the skin tissue, thereby having little effect on the muscle itself. If you choose to use a topical cream, look for creams with natural ingredients. Your skin is your largest organ, so use ingredients that are safe for the body to absorb!
4. Clay Pack
You can purchase reusable clay packs that can be used for icing or heating. Clay packs retain their temperature (hot or cold) for a longer period of time. Be careful that you don’t overheat the pack or leave it in the sun, as that can dry out the clay.
If you don’t have a clay pack, but are interested in the healing benefits of clay, you can create your own using Bentonite clay. Bentonite clay can be purchased at Walgreens, The Vitamin Shoppe, Walmart, or on Amazon. Put the powdered clay into a glass jar and add warm water to create a consistency similar to peanut butter. Do not use metal jars, bowls, or spoons, as the clay absorbs the metal toxins. Spread the clay onto a piece of fabric (wool, cotton, muslin, or flannel) in a thin layer. Place the fabric directly on your skin and cover with an elastic bandage. The pack can remain on your skin until the clay is dry (about four hours). Not only does clay reduce swelling, it also soothes, promotes healing, and draws out toxins!
5. Stretching/Movement
Sometimes the natural reaction to a sore muscle is to eliminate physical activity. However, movement actually makes it easier for the body to heal itself! Moving and stretching helps increase blood flow and repairs the sore muscles faster. Start slow and gradually increase your physical activity until you’re back to your normal routine.
6. Epsom Salts Bath
What’s the magic behind Epsom salts? Magnesium! Epsom salts contain magnesium, which helps repair damaged muscle tissue and relieves swelling. You can absorb the magnesium by soaking in an Epsom salts bath. Fill the bath with hot water and add two cups of Epsom salts. Soak in the tub while massaging and stretching the area.
7. Herbal Wash
Herbs can be used to create a wash, which is then soaked into a cloth and placed on the skin. One example of a healing herb is rosemary. This herb has four anti-inflammatory properties and can be easily created into a wash. All you need is a few leaves of rosemary. Put 1 oz. of rosemary leaves into a jar and fill with 1 pint of boiling water. Cover the jar and let sit for 30 minutes. Apply as a wash over the sore area 2-3 times a day. Don’t have rosemary? Other anti-inflammatory herbs, such as wintergreen, can also be used!
8. Over the Counter (OTC) Medication
It is not uncommon for people to turn towards OTC anti-inflammatories, which can be beneficial. Ibuprofen and Acetaminophen both reduce inflammation, and can be used in conjunction with heat/ice. However, medication should not be used daily, as there can be side effects.
Which one are you most likely to try? Choose remedies that best fit your resources and lifestyle, and discover what’s most effective for you. You may find that a combination of remedies, both modern and traditional, is what does the trick. Keep moving and exploring – don’t let sore muscles stop you!