Saturday, July 15, 2017

Natural Relief for Sore Muscles

It hurt to move this morning. Yesterday, I really pushed myself hard with overhead presses during my crossfit class. My shoulders were in intense pain. I've been doing crossfit for about a year and a half, so it's not the first time my muscles have complained after a workout. It's almost a constant, actually.

It obviously doesn't take a grinding workout to leave you with aching muscles, though. I've woken up with tight, aching neck muscles just from sleeping wrong.

Instead of popping an over the counter pain medication, try one of these natural remedies for soothing those aches and pains:

Foam Roller

I love my foam roller. I use it regularly. It's great for working out tight leg and thigh muscles, as well as your upper back and shoulders. You can find them just about everywhere these days. I bought mine off of Amazon, but I've also seen them at Target and some discount stores. I've included the following video to with some good tips on how to use a foam roller.

Hot Pepper Stick

The Hot Pepper Sha-Bang muscle stick was a life saver for me after I injured my back last December. I was looking for natural pain relief when my friend Crystal posted about the muscle stick on her Facebook timeline, so I gave it a try. Capsaicin is the soothing ingredient, radiating a nice, warm feeling across sore muscles. I'd put it on the injured area before a workout. When my body heated up, so did the hot pepper stick. It was like a portable heating pad. You can also apply direct heat with a hot towel or heating pad. I recommend keeping some in your medicine cabinet. You can find it here: Perfectly Posh.


You can use either oral magnesium tablets or take a nice, warm bath with magnesium salt, more commonly known as Epsom Salt. Add about a cup of Epsom Salt and soak for about 15 minutes. For the extra benefit of relaxing the muscles and easing inflammation, add about 3 drops of lavender oil to the water.

If your body is deficient in magnesium, it can cause muscle soreness and cramps. Keep foods like almonds, sunflower seeds, cashews, and pumpkin seeds on hand for a healthy snack high in magnesium. A good magnesium supplement can help, too. I can tell when my body isn't getting enough magnesium when I start craving chocolate. 

Tart Cherry Juice

According to an article by Oregon Health and Science University, runners participating in a study showed less inflammation and significantly less pain after consuming tart cherry juice a week before they ran a long distance race compared to runners in a placebo group. They also had faster muscle recovery. You can read the entire article here: Tart Cherry Juice Reduces Muscle Pain and Inflammation.


A massage after an intense workout can not only make you feel better, but it also helps with muscle recovery by decreasing inflammation. So go ahead and book that massage after your next workout. Just a short, 10 minute massage is all that is needed to feel the benefits, however, book me for the whole hour! Make sure to request essential oils like rosemary, eucalyptus, and thyme for added relief.

Over the counter anti-inflammatory drugs like aspirin and ibuprofen may bring relief, however they have been shown to cause heart, stomach, and kidney issues. So toss out the pills and use one of these proven natural choices for pain relief. Oh, and be sure to drink plenty of water. Dehydration can cause muscle cramping and soreness as well.

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