Muscle aches and pain can cause you to have sleepless nights. Besides that, the pain can limit your mobility to an extent of not being able to stretch your arms or legs. There are various causes of muscle pain. But the most common reason is engaging in vigorous exercises. You see, when you push your body much harder at the gym, your muscles are flexed beyond what they are used to, which in return causes them to become inflamed or torn. You may also experience chronic pain in the joints and muscles if you are suffering from arthritis. While most people prefer to take over the counter painkillers, the remedy is usually a double edged sword. This is because the medicine ends up intoxicating your body. The good thing is that you can treat muscle pain at home without using prescription medicine.
Continue reading below to learn how you can naturally relieve muscle pain and aches at home.
1. Cold and Hot Presses
The pain that you normally feel in the muscles is usually caused by tissues that have been inflamed. To get started with cold press therapy, simply get a bowl of clean water and put it inside the freezer for about 30 minutes. This is done to allow the water to form blocks of ice. You should then remove the bowl out of the freezer and place the ice blocks that have already formed on the affected part of the body and let them remain there for about 5 minutes. The logic behind this remedy is that ice blocks also hinder the injured nerves from communicating with the brain, which in return saves you from feeling the pain. Cold presses should be alternated with hot presses. Simply warm some water and put it in a basin. You should then dip a clean towel into the hot water, squeeze it a bit then place it on affected muscles. This method offers relief by boosting the flow of blood on the affected part.
This is like using another fire to put out a fire. If you ask most people, they will tell you not to move your body when you are feeling pain in the muscles. As a matter of fact, you should. This is because engaging in exercises causes the muscles to have more tolerance to extreme stretching. However, you should only engage in activities that are not vigorous. Remember, pushing your body harder when the muscles are already worn out will only damage them further. In fact, you should exercise the muscles that are not yet hurting. For instance, if the muscles of your hands are aching due to intensive bench presses, you should opt to run the following day so that the biceps can recover faster. Restoring your body after exercise is important for avoiding aches and pains.
This one goes without saying. Whether it’s a full body massage or you work only on the affected part, the therapy works like a magic bullet. Since inflammation reduces the flow of blood in the muscles, massage therapy offers a counter effect strategy. By gently rubbing the affected part, you will be able to straighten the nerves that are coiled together and allow more blood to flow into them. For best results, you should ensure you massage the muscles with essential oils such as peppermint, rosemary or roll on pain relief ointment.
The advantage of using these essential oils is that they are able to penetrate deep into the nerves and offer relief where it’s needed the most. This means that you can never replace an ointment with ordinary body gel as it can’t be absorbed by the skin. The procedure should be repeated consistently at least three times per day.
4. Warm Bath
The worst thing you can do to yourself after hitting the gym is go to bed without taking a bath. The problem is that you will not be able to sleep well as the muscles will still be sore. In fact, a bath is much more effective than a shower because it exposes the body to water for an extended duration of time. It’s actually recommended you remain in the bath tub for about 20 minutes. This allows the water to have a relaxing effect on inflamed muscles.
5. Eat Well Balanced Diet
You have probably never imagined that you could relieve muscle pain by just eating well. It’s actually recommended you put more proteins and veges on your plate. This is because proteins are the building blocks of muscles. They are the ones that repair worn muscles and boost their development. But for the sake of avoiding proteins that can work against your body, it’s advisable you stick to plant protein and lean meats as they don’t have cholesterol.