10 Brilliant Home Remedies to Relieve Sore Muscles After Workout [2020]

how to relieve sore muscles after workout home remedies

The Insanity workout sounded great when you started, but now the pain payments are coming due.

You’re just getting started, and every day it seems like they find a fresh way to pulverize you and make you want to cry. (Hah.)

Don’t worry, you are most definitely not alone.

We all go there, and believe it or not, you’ll make it past this. Hang in there, it’s all worth it in the end!

Meanwhile, here are a few helpful home remedies for minor workout pain that won’t have you laying out lots of cash for chiropractors or piles of pills. Everything on this list is all-natural, and you probably already have some right in your kitchen. Here’s how.

1.(Don’t) eat your peas

peas cold ice pack

Instead, keep a bag of them in your freezer at all times, so that you have a quick, flexible ice pack on hand any time you want to chill down an angry, swollen shoulder, knee, or other aching muscle.

2.Cherries are the bomb

Cherries are painkiller

A daily bowl of cherries is packed with anthocyanins, the compounds that give these sweet little fruits their gorgeous bright color. 

These natural anti-inflammatories are 10 times stronger than ibuprofen and aspirin! 

They not only treat, but they also help prevent pain caused by tissue inflammation, without the stomach upset you often get with painkillers that come from a plastic bottle. 

Eat ‘em fresh, frozen (smoothies!), or dried… daily!

3.Water, water, everywhere

drink enough water

Water dilutes and flushes out histamines, which are pain-triggering compounds produced by stressed and/or injured tissues. 

Water also helps build cartilage, lubricates your joints, and keeps your spine supple and flexible. 

When your tissues are all well-hydrated, muscles and bones move and glide like magic.

RELATED: Get lost of excess weight with this effective workouts you can try right away.

4.A spoonful of… salt

hot salt water tub

Salt naturally nixes inflammation, plus it’s anti-bacterial, so it quickly destroys the germs that cause swelling and pain. 

It’s perfect for sore muscle soaks, so run a hot tub full of water and pour in a liberal dose before you sit and let the heat and salt work their mojo.

Salt took internally also helps maintain the body’s electrolyte balance and is required for the absorption of glucose. 

It’s especially good for people with low blood pressure, too.

5.Tomato juice tames pain

Tomato juice tames

When you flush the potassium from your system with a heavy, sweaty workout, you’re much more likely to experience leg cramps. 

Just a single serving of potassium-rich tomato juice will speed your recovery and dramatically reduce your chances of painful flare-ups later, too.

6. Peppermint pain relief

Peppermint relief

Knots in your muscles are no joke. They can hang around for days, and be hard to unkink. A great friend with strong fingers might help some, but try this therapy as well: soak in a hot bath scented with 10 drops of peppermint oil. 

The hot water helps relax your muscles, and the peppermint has a soothing effect that has proven to be 25% more effective in easing muscle cramps than over-the-counter painkillers. 

It can also help you prevent future flare-ups.

7. Tonic water treatment

Tonic water treatment

You already know that tomato juice can help prevent leg cramps by replacing valuable potassium in your body. 

The quinine in tonic water can do a similar soothing trick by helping to stop repeated muscle contractions.

8. Great grapes

Great grapes

Great grapes your back screaming from all those planks you did? Grapes may be exactly what you need to relax tight blood vessels and improve the flow of healing nutrients and oxygen to damaged back tissues, shock-absorbing discs, and vertebrae. 

The best part of all? It works within three hours of eating your bowl of grapes.

9. Gentle ginger

Gentle ginger

Ginger root helps alleviate aching muscles and joints and reduces stiffness and swelling because of compounds known as gingerols. 

Gingerols slow down the release of particular hormones that trigger pain. 

Ginger is also well-known as a great stomach settler, so steep a tablespoon of freshly grated ginger in hot water, then strain and enjoy with honey. You’ll feel revived by the refreshing citrusy scent, too.

10. Cayenne pepper muscle rub

Cayenne peppers help relive sore pain

Need a sore muscle rub that doesn’t stink to high heaven? A teaspoon of cayenne shaken in 2 ounces of olive oil works great, costs pennies, and won’t instantly notify your office mates of your muscle misery. 

Cayenne contains capsaicin, which inhibits the secretion of the neurotransmitter that transmits pain messages to the brain. Say goodbye to muscle soreness, minor strain, and cramps.

Want more natural remedies for workout pain?

Now that you’ve started getting your body fit, you need to keep it healthy and pain-free, but gulping down pills isn’t a great habit; instead, learn more about the ways natural foods and herbs from your kitchen can address the most common post-workout pain.

Pratyaksha Agarwal
I am a fitness enthusiast and gym junkie who spend not more than 1hr a day working out. I believe sufficient workouts with proper nutrition can render an impressive ripped body.