13 Best Home Remedies for Treating Sore Muscles

Sometimes, after taking a long walk, lifting a heavy box or starting a new workout routine, we feel tiredness, pain and stiffness in the muscles. It’s actually termed as ‘muscle soreness’. The causes of sore muscles are dehydration, blood flow problems, exercise, and lack of magnesium, calcium or potassium. Home remedies are the effective treatment options for relieving, healing, and soothing the sore muscles.

Here are 13 best home remedies for treating sore muscles.

1. Hot Pepper Rubs


Pepper contains Capsaicin that helps in treating muscle soreness. Mix ¼th tsp of cayenne pepper, with a cup of warm coconut or olive oil. Instead of these oils, you can also mix it with aloe vera gel. Rub this mixture on the affected area.

Note 1-Keep this mixture away of your mouth, nose, and eyes.

Note 2-This remedy is not applicable for everyone. Therefore, before applying it, test it on a small area, to ensure that it is not making you uncomfortable.

2. Cherry Juice


Cherry juice is a good antioxidant. Drink a glass of cherry juice, after doing exercise on the daily basis. It will lessen the soreness of the muscles.

3. Mushroom Extract


Mushroom extract helps in maintaining the flow of blood. So, eat mushroom extract to get rid of sore muscles.

4. Apple Cider Vinegar


Soak a clean cloth in apple cider vinegar. Drape it on the affected area for 20-25 minutes. You will get relieve from pain within an hour. Alternatively, add 2 cups of apple cider vinegar to your bathwater. For better results, you can also add few drops of peppermint oil to it. It will soothe you in ache.

5. Epsom Salt


Put some Epsom salt in the bath water. Also, add few Tbsp of yellow mustard, to increase the soothing effect of Epsom salt. This home remedy will relax the sore muscles.

6. Dried Beans


Take a cloth shoe bag. Put 2 handfuls of dried beans in it. Microwave it on high for 30-60 seconds. Cool it for 1-2 minutes. Apply it on paining muscles.

7. Cold Compress


Prepare an ice pack by wrapping some ice cubes in a clean cloth. Put this pack on the affected area. It will reduce swelling and soreness of the muscles.

8. Hot Shower


A warm bath or shower is helpful in relaxing the muscles, thereby reducing the soreness.

9. Blackstrap Molasses


Add 1 Tbsp of black strap molasses to a cup of coffee. Drink it every day. Alternatively, mix ¼ cup molasses, 1½ tsp crushed ginger, ½ cup honey or sugar, ½ cup apple cider vinegar. Add some water and blend all the ingredients. Put it in the refrigerator for some time. Drink it.

10. Baking Soda


Add 2-4 Tbsps of baking soda to your bathwater. Stir it. Take a bath. This home remedy will give you immediate relief.

11. Essential Oils


Massage the affected area with essential oils like pine or peppermint oil. It will stimulate the flow of blood and reduce the pain caused due to sore muscles.

12. Ginger


Take  ginger. Dice it finely. Swallow it with water. Else, add ginger to your food or tea. Regular use of ginger will ease the sore muscles.

13. Coffee


Drink two cups of coffee each day. Coffee contains caffeine that is helpful in treating sore muscles.

Note-Over a drink of coffee can lead to muscle spasms. 

Healthy Tips:

  • Keep your body hydrated during sports activity or workout, by drinking lots of water.
  • Gently stretch your muscles, for at least one minute before and after exercise.
  • Stop exercising if your muscles don’t allow.