Natural Remedies for Sore Muscles!

So sore that all you want to do is lay in bed all day watching Netflix? Me too!! 

I just got back from an amazing weekend of snowboarding. This is only my second weekend this season and 4.5 days total, so that means I am falling a lot, hurting myself, and using muscles I never knew existed!! My body is in some pain but mostly muscle soreness.

Now don't get me wrong, I LOVE feeling sore. Feeling sore makes me feel accomplished, makes me feel like I am changing, like I am STRONG. If I workout and don't feel sore, I know I am doing something wrong. The kind of sore that I don't enjoy though is debilitating soreness. The soreness that makes you NEVER want to do what got you there again :)

SO how do we nurse our muscles back to health without giving up our goals? Well here are some natural ways to relieve your muscle soreness.

Arnica

Arnica Montana is a yellow flowering her, it is often used to treat muscle pain, bruising, and sprains. I used to use an Arnica supplement as a child and now as an adult for my muscle pain. I am always amazed at its fast acting relief!

You can make your own Arnica balm, purchase it in gel form, or use homeopathic Arnica.  

Massage

Just writing this makes me want to go splurge on a full body massage!! OR make my boyfriend do it in exchange for making dinner AND doing the dishes… seems fair to me! ;) 

Massage feels good, no if and or buts about it! BUT it is also good for your sore muscles on a cellular level! Massage reduces certain compounds that cause inflammation. It also stimulates mitochondria, which aids in cell function and repair, according to this article from the NY Times Blog. 

If you cannot find someone to give you a free massage and you don't have the mull to get one whenever you are sore… who does?!?… then try giving yourself a massage! Another great tool for self massages is a FOAM ROLLER!! This has been my saving grace lately for my muscles and spinal health. Also, try giving yourself a massage with essential oils, this might blow your mind!

Magnesium

Magnesium can be found in Epsom salt or magnesium chloride flakes. You can add these salts or flakes to  a nice bath to soak your muscle soreness away :). Magnesium is a mineral essential for the body and a deficiency can cause a wide variety of symptoms including sore muscles! Who doesn't like a nice long bath after a hard day and a high intensity workout? Try making your own bath salts here….

Essential Oils

I am just starting to learn more about essential oils and the WONDERS they can have on your body and health! My mother always has her essential oils ready to go for WHATEVER you need, I always thought it was weird but I am now starting to retract those thoughts :D

Essential oils you can use for sore muscles include:

Birch: Analgesic (pain relief), reduces inflammation

Lavender: Analgesic, relaxes tension

Peppermint: Analgesic - avoid during first 4 months of pregnancy!

Marjoram: Relaxes tension - avoid if pregnant

To use - put 1 tbsp of carrier oil like coconut oil or jojoba oil in a small bowl, add 3 drops of essential oils. Use one oil or make a COMBO! Use this recipe to massage your sore muscles, VOILA, a natural way to ease your pain. 

Kombucha

BOY DO I LOVE KOMBUCHA!! We are currently attempting to make our own kombucha at home to save money and have it everyday. 

Kombucha is a fermented beverage with tons of benefits! Kombucha is a great detoxifier and helps to ward off lactic acid build up that causes sore muscles. This is a little bit of a pricey option but it isn't too hard to make yourself… What you will need is tea, sugar, and a SCOBY (the culture that ferments in the tea). Try this recipe here!

Movement

So when you use your muscles in a NEW way, your muscles get a surprise workout and they are not used to it. When you step outside your normal routine, or start from scratch when your body is used to sitting at your desk all day. You WILL feel it the next day, and in most cases even worse the day after that. Soreness at the beginning of a new routine can sometimes discourage a lot of people to quit or push back the next workout. THIS WE CANNOT HAVE!!

We must PUSH past this initial soreness because if you let soreness get in the way of your progress, you will NEVER change. One way to remedy this pain is to KEEP MOVING! It might not feel like the right thing to do, but it can actually HELP your muscles to loosen up and feel better faster. Just remember to move slowly, maybe do an extra stretch or yoga session that day. 

Ice

Ice can help reduce pain and inflammation. Sometimes, ice can be helpful for sore muscles. When you ice a sore muscle, be sure to put a barrier between the ice pack and your skin, like a thin towel! You should only keep the ice on for about 10 minutes at a time. Wait until your skin returns to its normal temperature before icing again. Repeat as needed for a few days! 

Rest

Sometimes the best thing to do is just REST. Don't beat yourself up for taking a rest day when your body needs a break! I am not saying to use this as an excuse every time you are sore, BUT please do listen to your body. This rest time can give your body time to heal so you can resume your activity. You want to push your body to change, but at the same time if you push too hard you can cause injury and really set yourself back from your goals. 

Be sure to ease back into using that muscle(s) slowly so you do not hurt yourself again. 

Today I have tried massage, movement, ice, rest, AND Kambucha and I am feeling the difference! :)
Another great option that I use daily is Beachbody's Results and Recovery Formula. When recovering from a high intensity or weight lifting program your body NEEDS vital nutrients to help you bounce back.

Beachbody's Results and Recovery (R&R) Formula is a Dextrose-blend formula for optimum glycogen replenishment….. in English that means it is replenishing the natural sugars in your system. R&R offers a high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis, AKA rebuilding the muscle fibers that break down during a workout. R&R is filled with vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth! I drink it every day, within an hour of the end of my workout…. I wanted to test out the product to see if it ACTUALLY helps reduce muscle soreness, and it truly does. Check out more info on Results and Recovery Formula HERE!

Good luck with your sore muscles, I know your pain!! BUT HEY, no pain no gain right??

The pain you feel today is the STRENGTH you feel tomorrow. For every challenge encountered there is opportunity for GROWTH.

What are your favorite ways to reduce muscle soreness? Post or comment below!


Inspired by http://www.diynatural.com/natural-sore-muscle-relief/ << great blog for DIY natural cleaners, food, health and beauty!