A close friend of mine recently experienced sore muscles after moving some furniture. His discomfort got me thinking about how easy it is to overexert or strain our muscles. Whether it’s caused by starting a new exercise routine, using muscles that we haven’t used in awhile, or just everyday activities like gardening or rearranging furniture, using underused muscles or overworking our muscles in general can be uncomfortable and can take days to recover.
Unfortunately, there’s no instant fix for muscle soreness. Plain and simple, it takes time for sore muscles to heal. However, I’ve discovered some strategies that work for me to help alleviate soreness and aid in the recovery process and I offer my strategies here in hopes they can help you speed up your recovery process!
Hydrate: First and foremost, hydrate, hydrate and hydrate! If you follow me, you know, I always stress the importance of keeping your body hydrated. But it truly plays a vital role in muscle recovery. Drinking water keeps fluids flowing through our system, reducing inflammation, eliminating waste, and delivering nutrients to our muscles. During my exercise and activities, I sip on water, but after my workout, I gulp it, sometimes slamming a full 16 oz bottle (or more) all at once. At minimum, I drink half my weight in ounces. At 130 pounds, at minimum, I drink 65 oz of water each day and my goal is 80 oz for other reasons. For more on Hydration, click HERE.
Cherry juice with no added sugar is also great for muscle recovery.
Stretching: I love to stretch my muscles. I do some kind of stretching every single day, including both before and after a workout and really anytime my muscles feel stiff, even when lounging in front of the TV! Stretching before and after exercise has been a common practice for many years. “Warm-up” stretching is part of a daily routine, which helps prepare the body for physical activity. It increases blood flow to the muscles, raises body temperature, and improves joint flexibility. And stretching before exercise can help make the muscles less prone to injury.
Conversely, regular stretching, especially after exercise, can gradually improve flexibility over time. Stretching after exercise helps cool down the body and relax the muscles. It aids in removing waste products, such as lactic acid, from the muscles, reducing muscle soreness and promoting faster recovery.
Yoga is one of my favorite ways for long intentional stretches and for me is one the most effective ways for me to stretch my muscles. But stretching can be as simple or complex as you choose.
Fuel: After a workout or physical activity, I usually find myself famished and in need of food. So I make sure to eat something healthy and nutritious within 30 minutes of completing the session.
By providing muscles with the necessary nutrients to repair and grow stronger, it is possible to expedite the recovery process.
Protein is especially crucial for feeding sore muscles since it contains the essential amino acids required for muscle rebuilding. Healthy carbs are also important for replenishing the fuel expended during the workout.
My go-to post-workout fuel is a combination of yogurt and berries, which I consume after my morning workout (which lasts over an hour). Sometimes it’s fresh chunks of fruit and sometimes it’s in the form of a smoothie. Fruits and vegetables are excellent sources of vitamins and minerals, and when coupled with a high-quality protein powder in a delicious smoothie, for me, it becomes a post-workout home run as far as muscle recovery is concerned. I’ve also found it essential to continue nourishing my body with nutritious food throughout the day, maintaining a steady flow of protein and carbs to provide the muscles with a consistent supply of amino acids and nutrients necessary for proper recovery.
Hot Epsom Salt Bath: Another of my favorite remedies for sore muscles (and any stress for that matter) is a soothing soak in a hot bath with Epsom salt. I add 2 cups of Epsom salt to my bathtub which is a healing remedy for achy muscles and inflammation (among other things). A hot bath and some relaxing music makes everything better and helps me sleep more soundly and comfortably.
Sleep: Of course, sleep is always important for the body, brain and soul for numerous reasons but sleep is especially critical for exercise recovery. Getting 7-8 hours of quality sleep after strenuous physical activity is a must for muscle recovery.
Massage: While these afore mentioned techniques are undoubtedly very helpful and necessary, nothing beats a fantastic massage! If you can treat yourself to a professional massage, especially if you find a therapist as incredible as mine, go for it! Your body, mind and soul will thank you. Unfortunately, it’s not always feasible to get a massage immediately after overexertion as it seems strained muscles typically happen on accident. But anytime you have the opportunity, I suggest you indulge yourself with a massage. In fact, you might want to make a quarterly (or even monthly) massage part of your regular self-care routine.
Light Exercise: While it’s crucial to give sore muscles the rest they need, it doesn’t mean you should spend the entire day after lying around. On the day following intense exercise or activity, I typically opt for light exercise. My go-to activities on such days are gentle yoga sessions, riding my e-bike, swimming, or going for a leisurely walk with my best friend. The key is to avoid repeating the same exercise or activity as the previous day. By engaging in easy movements and mild exercises, you are delivering oxygen and nutrients to the muscles, and aiding their repair without causing further damage to the sore areas.
Homemade Muscle Rub: On several occasions, I’ve made and tried a homemade muscle rub. It’s been years now since I first stumbled across this recipe and I don’t even remember where I found it but I have used it on several occasions when I was in a lot of pain and it did give me relief, so I mention it here incase you want to make it to try a topical and all natural muscle rub (with no crazy harmful ingredients). It only takes about a half hour to make and it’s well worth it! I have these ingredients on hand, but if you don’t you can get the coconut oil and herbs at the grocery store and I get my beeswax and essential oils on Amazon (next day delivery with prime).
Here’s the recipe:
1/2 cup coconut oil (solid)
1/4 cup beeswax (I use pellets that look like white split peas-I get them on Amazon)
2 tsp cayenne pepper (dried)
1 teaspoon ground ginger (dried)
1/2 teaspoon turmeric powder (dried)
25 drops of peppermint essential oil
Put coconut oil and beeswax pellets into a mason jar and then put it in a saucepan with a couple inches of water and heat over medium heat (like a double boiler). Once everything is melted, remove from heat and add the pepper, ginger and turmeric powder. Allow to cool to the point of being able to touch it (about 20 minutes or so) then add the peppermint essential oil and mix well (I use my kitchen mixer at this point to give it a good whip). Apply it to the affected areas rubbing it in deeply. Note that the turmeric can stain your skin and clothes (orange) so be sure to wear something you don’t care about. Also note that the staining to your skin is temporary but the stain to your clothes is not.
How does this concoction help sore muscles? Simply, it’s because of the ingredients. Coconut oil, cayenne pepper, ginger and turmeric are all natural pain relievers and the coconut oil and cayenne pepper are said to help stimulate your blood flow. Ginger and turmeric on the other hand are not only pain relievers, but hey also have anti-inflammatory properties.
There are also many CBD products aimed at assisting sore muscles too, so if you live in a state with dispensaries at your disposal, you may be in luck to find a product there that works well for your sore muscles. I haven’t tried any but several of my friends swear by what they find there.
The one I hear about a lot is one called “Fully Activated – Full spectrum CBD Salve” with 2000mg of CDB (no I’m not getting paid for that referral, and I’ve actually never used it. But I hear how great it is from my friends who have used it).
Foam Roller/Massage Gun: After a workout or yard work, I often turn to a foam roller (pictured) or a massage gun to target my sore muscles. My brilliant massage therapist enlightened me about the benefits of using these tools to release tension and toxins in muscles and connective tissues. I’ve also used a small ball in a pinch (such as a Lacrosse or tennis ball) and a massage stick also works well. But I like the foam roller or massage gun best.
The goal of these tools is to move the fluids (such as lactic acid) that accumulate in the muscles post-exercise. These techniques can increase range of motion, improve circulation, and deliver more nutrients and oxygen to the affected area, reducing swelling and tenderness.
I must admit that when I first started using a foam roller, it was more uncomfortable than soothing, but over time, I got used to it, and it’s one of my go to tools! The foam roller truly does alleviate muscle soreness, and the best part is that they are affordable and easy to use since your body weight does the work. Additionally, foam rollers are great not only for sore muscles but also for relieving back pain, even if it’s unrelated to physical activity. Lacrosse balls or tennis balls are ideal for hard-to-reach areas like glutes, calves, and lats. I also invested in an inexpensive massage gun, and it has been worth every penny, as it combines vibration with traditional massage techniques to promote muscle release.
Avoid over-the-counter pain killers: Many people who overexert themselves and end up with sore muscles tend to rely on painkillers to alleviate the discomfort. Ibuprofen, such as Advil or Aleve, are commonly used in these cases. However, using these non-steroidal anti-inflammatory drugs (NSAIDs) could hinder the muscle rebuilding process and potentially prevent your muscles from growing stronger.
Furthermore, it’s said that prolonged use of ibuprofen can have adverse (and serious) effects on the heart, kidneys, and liver. Personally, I choose to avoid these types of drugs because I want to be aware of what is happening in my body (feeling it) rather than masking the discomfort. I’m not a doctor, so as always you should consult your doc to help you make informed decisions that are right for you. I’m just one of those who believes that these drugs mask the pain without truly aiding in muscle recovery.
Of course it’s best if you don’t over do it to begin with, but some argue a little discomfort is good for you as it means you are pushing yourself and the capabilities of your muscles. So, when you find yourself in discomfort from over doing it, you might want to try some of these techniques to help you over the recovery hump. As you know, I’m not a doctor so if you have any concerns or prolonged muscle discomfort, please consult your doc.
The journey to a healthier, happier you is so worth it. I know because I lived it.
I stopped chasing weight loss and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I tell the whole story in my book. Click HERE to learn more.
