Home Remedies to Relieve Sore Muscles After a Workout

The point of a workout is to make your muscles work more than they usually do. Consequently, you are bound to feel some ache in your muscles after the workout is over or the day after.

Luckily, you don’t need to simply endure that pain. There are some pretty effective home remedies that could relieve you some of the pain.

Cold Treatment

You can use ice packs right after the workout but also a couple of days after it. The usual recommendation is to hold ice packs 15-20 minutes, three times a day tops. In case you feel you could really use ice packs but you don’t have them at home at the moment, frozen vegetables will do the trick.

In case you’re feeling sore all over your body but you’re also tough, you could try dipping yourself into an ice bath, which should be half-filled with chilly water and containing ice. It will be really hard at the first several seconds to hold on, but try to stay in the bath for at least 30 seconds, but no more than 60. Repeat it a couple of times, but don’t forget to keep your head and chest above the water.

Epsom Salt

Epsom salt is easy to get and very effective when it comes to relieving the pain from soring muscles. It’s made of magnesium sulfate, which relaxes your muscles and eases the pain. Combined with warm water, the salt and the magnesium in it will help the swelling decrease by removing the excess fluid from the muscles. Pour one or two cups of Epsom salt into a warm bath. Soak in it for at least 20 minutes or until the water cools down to the room temperature. Depending on the intensity of soreness, you may have to repeat the process three times a week or even more.

Sour Cherry Juice

As tart cherries have great anti-inflammatory properties, they can be of great help after a strenuous workout. Anthocyanins in cherries deal with muscle damage and inflammation in them, in short, they help your muscles recover.

Massage Yourself

A massage feels good even if you don’t have any pains. But when your muscles are sore, a good rub will do you well. Massaging the painful parts of your body will stimulate white blood cells to fight the swelling but also to ease the pain. You can also use certain objects and massage your body actively. You can simply buy gym equipment online for this and massage your body with, for example, foam fillers. You should gently roll over the roller and apply medium pressure – just as long as it feels good. This type of massage will decrease the level of stiffness in the muscles and increase circulation.

Apple Cider Vinegar

This type of vinegar has excellent alkalizing and anti-inflammatory properties that can both reduce inflammation and the soreness. You can fill the bath with warm water and add two cups of apple cider vinegar. Soak in it for 20 minutes.

The alternative is to drink a glass of warm water where you previously added one tablespoon of vinegar and a teaspoon of honey.


Another great anti-inflammatory food. Actually, it’s a yellow spice that’s also a good pain reliever if you also have aching joints. You can drink a turmeric late by adding a teaspoon of turmeric to a cup of milk of any type (almond, coconut, etc.) and add more flavor with ground ginger and vanilla essence. Stir it well and warm it up before you drink it.


Another powerful spice excellent for reducing the inflammation in muscles after a hard workout and reducing the pain. You can make yourself a drink with lemon and ginger. First, peel a fresh ginger and slice it. Next, add it to a cup of hot water (it should be boiled before you add ginger). Squeeze a bit of lemon into it and, if you like, add a teaspoon of honey.

Final words

An intense workout will definitely have some consequences for your body. Still, as long as you don’t go overboard with the exercise to the point of injury, these home remedies will be very useful if you want to help your muscles recover fast.

Leave a Reply