How to Get Rid of Sore Muscles Naturally and Without Medication?

Muscle pain can occur in any part of the body. It is a very common ailment, which can hide other complex health problems.
Cramps, muscle aches, sprains, etc. these muscle aches can strike at any time. How to get rid of sore muscles rapidly to avoid being too hindered for a long time? One can prefer natural remedies and avoid tablets of aspirin and other sedatives that aggress the organism. We have detailed in a previous article the use of essential oils to relieve muscle pain. In addition, you can try other 100% natural remedies that will have a soothing effect on the muscles by reducing your pain in no time. Here you will find the ultimate natural tips to relieve your muscle pain, whether it is a cramp, a stretch or a generalized pain.

1. How to Get Rid of Sore Muscles Naturally?

1.1) Reduce the Intensity and Frequency of Your Physical Activities

Couple pause

Whenever you do exercise, you are abusing your muscles. It takes them 48 hours to recover. And who says pain says trauma, in this case one must know to stop at the first pains.
There is no need to run a marathon to sore muscles: walking, gardening, spending a day in an amusement park, or just sitting in the same position for a long time in a chair can cause muscle trauma. In these cases, muscles should be given the required time to recover properly.

1.2) Quickly Apply Cold 

cold compress
Ice and heat provide quick relief. Ice is the best way to fight the swelling so you have to apply it to the place of trauma right from the beginning of the pain. In general, cold is advised in cases of breakdowns, elongations and tendinitis.
Health professionals recommend applying ice cubes in a towel or plastic bag for 20 minutes several times a day when having a muscle trauma because the cold softens muscle and joint pain (knees, ankles, elbows, etc.). A minimum of 30 minutes of rest between two applications is required because ice causes blood vessels to contract, and a long contraction of these vessels can destroy viable tissues, which can be fatal especially to people with heart problems, diabetes or vascular disorders.

1.3) Apply a Bandage in Case of Injury

wound compress

In the case of an injury, the bandages can compress the bleeding wounds and support the injured limbs. However, it is important to know how to apply good bangage to avoid excessive compression of the wound. Most lesions swell over time, so check regularly that the bandage is not too tight and the blood flows normally.

If one of the following signs occurs then you must remove the compression:

  • the skin beside the wound is cold,
  • the skin beside the wound is white when touched or bluish (cyanosis),
  • tingling,
  • loss of sensitivity,

To make sure it is not too tight, press and hold the skin on the end of the affected limb – for example, the foot in the case of a sprain – and make sure the skin does not remain white after release.

1.4) Apply Heat

hot compress

In the case of acute pain related to muscle contractures, it is advisable to use heat instead of cold because it dilates the blood vessels and promotes healing. In general, heat is used in the following cases:

  • torticollis,
  • body aches,
  • cramps,

In these cases, it is even advisable to perform muscle stretching on the second day.
Hot baths, heating pads, warm compresses, etc. all temporarily allay this kind of pain. Special pockets are also available on the market. Simply place one pocket few minutes in hot water or microwave to conserve heat for long minutes, then apply it on the sore limb.

Other alternative: Take a bath with Epsom salt

Epsom Salt is rich in sodium chloride and other minerals such as potassium and magnesium. When added to a bath, Epsom salt releases its magnesium in water, thus enabling it to penetrate to the heart of the cells. This is how it brings well-being and relaxation.
The other elements also pass through the skin will have an anti-inflammatory and analgesic action, and thus they act favorably on the treatment of skin problems, rheumatism, nervousness and help relieving muscle cramps and joint pain.

1.5) Move, Stretch and Change Position


If you spend the day bending over a keyboard while sitting in the same position, or on a bicycle handlebar, or if you drive a vehicle for long journeys without rest then not only your muscles will be prone to cramps and pain but also you may catch muscle stiffness; It is an extreme tension of the muscles that creates many pains and which prevents the proper functioning of the muscle. For example, staying too long in a sitting position stiffens your hips and legs, and makes your buttocks inactive. Even after you get up, the harmful effects of the sitting position persist and can prevent the muscles of your buttocks from deploying to their full potential.
As the saying goes, “prevention is better than cure”. The best thing to do to increase the mobility of your muscles is to follow the following tips:

  • Stay less in the same position and move more during the day
  • If you work in an office, then get up for five minutes every 30 to 45 minutes and walk a bit
  • If possible, go on foot or by bike to work, take the stairs, etc. A good oxygenation also helps to relax the muscles and prevents tensions from settling
  • Stretch, relax, breathe deeply
  • Adopt good sleeping habits: Sleeping in the same position is among the causes of muscle stiffness so it is essential to maintain a correct posture while sleeping

1.6) Vary Your Physical Activities and Strengthen Your Muscles

several sports

Muscle weakness and lack of flexibility are often the cause of chronic pain. The practice of regular physical activity is now recognized as a factor of long-term health and well-being.
It must be known that practicing a repetitive sport activity always solicits the same muscles. However, muscular exertion over a significant period of time has the effect of working some muscles without working others, which could cause muscle imbalances. Over time, these imbalances can increase the risk of injury and pain. So, our advice is to vary the physical activities to make it possible to work the muscles that are not used to work, and thus help to develop the muscles as a whole; Complete strength training allows to resist tensions, shocks related to activity and strengthen the joints.

1.7) Lose Weight

loose weight

If you suffer from chronic muscle pain and stretching, extra pounds may be partly responsible for muscle pain. The greater the overweight, the more it weighs on the joints. For example, people with weight problems have osteoarthritis more often than others, especially osteoarthritis in the knees and even in the hips, but also in the joints of the wrists and hands.
Health professionals report that overweight or obesity multiplies the risk of osteoarthritis by mechanical or metabolic effect by 4 or 5. They also specify that the loss of 1 lb amounts to relieving the joints by 5 lb at each step. Thus, even modest weight loss (5 to 6% of body weight) can significantly improve the functioning of the joints and alleviate the pain associated with osteoarthritis (take a look at this study).

1.8) Improve Your Nutrition

healthy diet

A sufficient supply of carbohydrates and proteins but also a healthy and balanced nutrition strengthens the muscles and preserves them from the risk of aches.
On the other hand, a bad diet leads to the accumulation of toxins in the human body; This harmful waste that cannot be reused by our body, and that accumulates in our body over time, which can cause serious health problems.
Scientific research indicates that there is a link between toxins and specific diseases such as allergy, chronic fatigue syndrome and fibromyalgia (muscle and joint pain).

Unfortunately, our body has a limited ability to eliminate these toxins. So, it is up to each of us to help her body to reduce and get rid of these substances. This can be done by drinking plenty of water, as water helps to carry toxins and wastes out of the body and carries nutrients where they are needed (drinking 1.5 liters of water a day is recommended), and you must have a healthy diet; the ideal is to have an organic diet and avoid all foods rich in toxin and fat like red meats, fried foods, fast sugars, alcohol and many others.
On the other hand, it is recommended to consume fatty fish (such as herring, mackerel, salmon, tuna), vegetables (green leaves), fruits such as pineapple, cherry (a natural anti-inflammatory), bananas and Kiwi, etc.

1.9) Help Your Body With Natural Supplements

natural supplements

As mentioned above, nutrition plays a fundamental role on our body and its proper functioning. A deficiency of magnesium, vitamin D, calcium, or other can cause muscle or joint pain and also other health problems.
If for some reason the diet is not adequate then supplements can take over to prevent the body from derailing. Some of the suppelemnts have even a healing action on sore muscles.

a) Omega-3

Omega-3 reduces the collapse of proteins caused by physical exertion. It allows you to store protein more quickly than your body needs during physical exertion.
In a study conducted in 2014, 30 days of supplementation in omega-3 allowed patients to feel less aches after an effort. CRP (inflammation index) was also decreased in patients who had omega-3 supplements.

b) Vitamin C

Vitamin C has a preventive and curative action; it is not only an anti-toxic, analgesic and anti-inflammatory, but also stimulates the cerebral and  immune systems.
Vitamin C deficiency causes fatigue, joint and bone pain, anemia, delays in healing and increased susceptibility to infections.
Vitamin C is useful for relieving muscle pain that occurs after intense exertion and promotes recovery after a particularly important activity.
It is recommended to take up to 500 mg of vitamin C per day (but never exceed 2 grams per day)

c) Vitamin D

Vitamin D deficiency amplifies chronic pain and can be responsible for diffuse muscle pain, intellectual fatigue and depression.
According to a study, 26% of 267 patients with chronic pain had vitamin D deficiency. 
Researchers reported in another study that a vitamin D supplement had relieved, or even stopped, chronic pain in patients with chronic lower back pain. 

d) Magnesium

Magnesium plays a very important role in the balance and functioning of the human body and must therefore be present in the diet as well as calcium. Magnesium deficiency can cause severe health problems such as nervous and muscular hyperexcitability, cramps, tingling, stress, arterial spasms, insomnia, increased heart rate, allergies, migraines, anxiety, psychological and muscular fatigue, etc. Magnesium supplements sometimes help relieve muscle problems, especially cramps. If you suffer from recurrent cramps or muscle contractures, Magnesium deficiency may be the cause. Naturopathic doctors often recommend a starting dose of 250 to 350 mg per day taken with food.

e) Curcumin

Curcumin, derived from turmeric, is a molecule with powerful anti-inflammatory but also antioxidant properties.
In a study published in 2014, researchers tested a curcumin based preparation on runners. The riders who received the preparation reported less muscle aches than the others.

Effective home recipe:

  • Mix a teaspoon of turmeric powder in a cup of milk
  • Heat over low heat
  • Drink twice a day, sipping slowly, for a quick internal healing


  • Make a poultice by mixing equal amounts of freshly grated turmeric with lemon juice and salt
  • Apply it to your sore muscles
  • Leave on for 30 minutes
  • Rinse with lukewarm water
  • Do it twice a day until the pain is gone

f) Mustard Oil

mustard oilMustard oil is another remedy that you can use for muscle pain. Consuming mustard oil increases the flow of blood to the surface of the skin. This loosens the affected muscle and improves the circulation by getting rid of the bread. However, a mustard oil alone is not sufficient enough and therefore, clove or garlic needs to be added to it.


Effective home Recipe:

  • Chop 10 cloves of garlic
  • Heat them in four tablespoons of Mustard oil until the pods are golden brown
  • Put a small piece of camphor in it (Optional)
  • Allow the mixture to cool and drain
  • Gently massage the affected area
  • Follow this remedy several times a day for a few day

g) Apple Cider Vinegar

Cider vinegar is another excellent remedy to soothe your muscle pain. It has anti-inflammatory properties as well as alkalizing properties that help reduce pain and inflammation.

Recommended home recipe:

  • Add two cups of cider vinegar to the warm bath water
  • Soak in this water for 15 to 20 minutes
  • Do it every day for a few days until you recover completely

Another option is to add a tablespoon of cider vinegar and honey in a glass of warm water. Drink once a day for a week.

h) Ginger

Ginger acts as a natural anti-inflammatory agent and improves blood circulation, which will relieve muscle pain.
A 2010 study by the University of Georgia found that the daily consumption of fresh ginger and cooked ginger can help reduce muscle pain after muscle injury induced by exercise.


Recommended home recipe:

  • Wrap four tablespoons of fresh grated ginger into a cotton or cotton bag.
  • Immerse in hot water for less than one minute. Let cool and put on the affected area for 15 minutes.
  • Repeat the process several times a day for two to three days.

You can also drink three cups of ginger tea per day. To make this herb tea, cut a small piece of ginger root and boil in two cups of water for 10 minutes. Drain, add a little honey and enjoy your tea.

1.10) Practice Muscle Massage

Muscle massage

Very popular with all around the world, muscle massage is a source of relaxation, tone, elasticity and muscle recovery. The massage of the muscles helps to:

  • improve blood circulation,
  • relax muscles in case of contractions or muscle aches,
  • act on neurons and undo muscle knots,
  • stimulate muscles and neuromuscular fibers,
  • recover after significant muscular effort,
  • expel the stress,

Massage is very effective in case of muscle pain. Studies have been made as presenting massage as being as effective as anti-inflammatory drugs.
People with inflammatory conditions such as arthritis or muscular dystrophy may see a decrease in their symptoms through regular massage practice. However, massage is not advised in case of injury as it can aggravate the situation.

1.11) Creams and Balms to the Rescue

Skin Cream

Most pain-relieving creams and balms can cause warming just under the skin. For this reason, it is necessary not to use these creams with heating pads or elastic plasters because it could damage tissue. The combination of heating elements with these creams can also cause severe burns. Here are some creams and balms known for their effectiveness against muscle pain:

a) Outback Pain Relief – Natural Topical Oil

This is one of the most effective lotions for sore muscles. It is made of a combination natural ingredients such as Tea Tree Oil which is an excellent anti inflammatory, Eucalyptus Oil which is an excellent pain reliever, Vanilla Extracts which give it a good smell and olive oil. The combination is packed in a 300mL Pump Bottle.
This formula does’t have immediate relief and needs some patience, but after sometime, people that used it noticed a gradual lessening of pain. The lotion delivers consistent relieving results on muscle pains, joints, and other various aches.  

b) Boiron Arnicare Arnica Gel

For physical shocks, arnica is the queen plant. Hematomas, dislocations, sprains, etc. the arnica has a major role to play because of its triple cap anti-ecchymose, analgesic and anti-inflammatory. The arnica gel focuses on treating muscle and joint pains. It reduces the pain by increasing the blood circulation in the skin and works as a skin conditioner. It has all the essential ingredients to treat the muscle pain like menthol, vitamin B6, vitamin E and Tea Tree oil.


c) Penetrex Pain Relief

This cream can help you with many muscle pain related conditions like Back Pain, Carpal Tunnel Syndrome, Tennis Elbow, Golf Elbow, Tendonitis, Bursitis, Sciatica, Neck Pain, Shoulder Pain, Hip Pain and Shin Splints. It is a highly-concentrated medicine and thus requires a few applications to get rid of pain. It is rich in Vitamin B6, Pyridoxine, Arnica, MSM, Cetyl Myristoleate, Glucosamine and Boswellia Serrata which do not suppress the pain but actually remove it from your body.

d) Biofreeze Pain Relief Gel for Arthritis

Biofreeze Pain Relief Gel is a known topical analgesic used by therapists and professional athletic trainers.
The gel is composed of an active ingredient which is a natural menthol and many other natural ingredients that contribute in pain relief like Camphor, Aloe, Arnica, Burdock Root, Boswellia, Calendula, Green Tea, Ilex, Lemon Balm and Vitamin E.
This mixture helps slowing blood flow by creating a cooling effect which accelerates the healing process. It applies easily and penetrates quickly to relieve aches and pains related to sore muscles and joints and almost any other pain.


e) The Tiger Balm

Of Chinese origin, tiger balm brings together 2 distinct mixtures allowing to relieve quickly and naturally several pains.

1. The white tiger balm which is composed of different natural elements: mint oil, eucalyptus oil, menthol, camphor and cloves oil. The combined actions of these elements allows almost instantaneous relief. This mixture is particularly effective against:

  • migraines,
  • nasal congestion,
  • insect bites.

2. The red tiger balm which contains in addition to the preceding elements: cajeput oil, cinnamon oil and lavender oil

This balm is reputed to be one of the best remedies for alleviating muscle pain. It owes this fame to its immediate effectiveness.

1.12) Try Essential Oils

essential oils

Essential oils are widely used for muscle pain relief. You will find a complete guide of how to use essential oils for muscle pain relief in the following article:

1.13) Opt for Homeopathy


Homoeopathy, like Ayurveda, also has many books that promote the use of essential oils for muscle pain. However, homoeopathy breaks them down on a different basis. It examines the elemental structure of these oils to justify its usage. For example, deficiency of calcium can cause severe pain. Similarly, other elements like zinc and vitamin b1 are also required to keep the muscle pain away. Homoeopathy considers this and therefore suggests products that can fulfil this deficiency. Here are a few products that can help you with your muscle pain problems:

  • If you have regular cramps, or muscle pain, the background treatment in homeopathy is: Magnesia phosphorica 6x. take 4 tablets 3 times per day for 3 months. these tablets can be used for menstrual cramps too.
  • If the cramps and pains are occasional then take 2 to 3 of Hyland’s Leg Cramp Tablets every 4 hours during pain until disappearance.
  • If you suffer from bruises, sprains, inflammation of phlebitis, and sore muscles then take 5 granules of Arnica Montana from the onset of pain. Renew the operation until it disappears.

2. Out Recommendations to Avoid Sore Muscles

  • Regularly train muscles.
  • Have enough warm-ups before intense physical training.
  • Drink enough water before, during and after sport.
  • Never exceed the limit of your strength.
  • Decrease gradually the intensity of the effort at the end of the activity.
  • You just finished your sports session? Do not forget to stretch yourself.
  • Adopt a balanced diet.
  • Adopting a good sleep posture.
  • Make sure you sit comfortably during work.
  • Hold your back straight when lifting a heavy object.
  • Give your body enough time to rest.

3. When to See Your Doctor?

It is recommended that you consult your doctor if muscle pain is not related to physical activity (probable viral origin) or if the pain persists beyond a few days, especially if accompanied with fever, if it prevents any movement, if it follows the prescription of a new treatment or if it prevents sleep.



We have seen that the remedies for muscular pains are numerous and varied. It is necessary to know the origin of her muscular pains to be able to act accordingly and thus to choose the right remedy. However, these pains can hide dangerous chronic diseases and only the medical diagnosis can reveal them. So before embarking on self-medication it is essential to make a medical diagnosis especially if the pain persists.


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