Muscle soreness or muscle ache is something that most people experience at least once a month. It means that your muscles are paining and getting inflamed due to overuse. There are a lot of reasons for this soreness, which range from lack of exercises to over exercising or even wrong posture or strain. Something that you lifted could have triggered off the pain too.

Nevertheless, there are many home remedies that can be tried at home before you pop the pill. These are home remedies that include using ingredients from the kitchen or even natural products to provide immediate respite.

Top 10 Cures for Sore Muscles That Really Work

Turmeric Milk

Turmeric has been known for its anti-inflamatory properties for centuries. In ancient times, any kind of pain would be treated by consuming warm milk with turmeric. You need to simply add a tea spoon of organic turmeric to a cup of warm milk. Drink it before going to bed to get a goodnight’s sleep and also get respite from muscle pain. You can also try heating turmeric with some ghee and then apply on the sore muscles. Cover with a warm cloth and wash off before you retire for bed.

Rosemary Bath

It has been seen that using the essential oils or extracts of rosemary helps to get rid of the pain caused by strained muscles. As per research, there are four anti-inflammatory properties found in rosemary that helps the tissues of the muscle to stay calm and this facilitates faster healing. One of the reasons for applying rosemary is that the herb can be absorbed by the skin layers. You can make a rosemary wash at home by mixing about an ounce of rosemary with boiling water (about 1 pint). Let it stay covered for half and hour then wash or bathe with the same.


Calcium helps in strengthening the bones along with combating pains, which are induced by spasms. One of the most common reasons for getting frequent pain or soreness of the muscles is due to the lack of a calcium rich diet. Have foods that are high on calcium including dairy products, broccoli, spinach, lean meats, fish, etc.

Juice of Tart Cherries

As per researches, applying the juice of cherry on the inflamed areas helps in reducing the pain, which is cause due to over exercising. Application of tart jerry juice helps to strengthen the muscles and this helps to provide respite from the pain, which is caused because of exercising.

Hot Peppers

Capsaicin is an ingredient found in hot peppers that helps to relieve different kinds of muscle pains along with arthritis, joint pain and other forms of muscle paints too. You can make your own rub by taking about 1/2 teaspoon of cayenne pepper. Then mix this with about one cup of either coconut or olive oil. Remember to use a spoon and add some aloe vera gel to this mixture to ensure a soothing element. Once all ingredients are blended you can rub this over the affected areas. Make sure to wash you hands with soap post the application. Also, wipe the applied area well after about 20 minutes.


It is true that exercises in the first place could have caused your muscle soreness. Especially if you just started working out or tried out a new exercise regime. But not exercising is surely not the solution. If you experience muscle soreness after a workout, make sure that you exercise the next day rather than taking a break. In fact, try walking, stretching and some yoga to get respite in the long run. Sure temporary soreness is experienced but stopping exercising will result in worsening of the soreness. Particular kinds of muscle soreness like ‘runners leg’ can be treated by doing calf stretches right before going to bed. You can also reduce other spot-muscle soreness problems stretching the area more often. Also, make sure that you get movement through out the day to avoid chances of cramps and spasms.

Mustard Oil and Garlic Massage

Both mustard oil and garlic have natural heating properties that soothes muscle pain and alleviates the problem. Basically you need to heat a few cloves of garlic in mustard oil. Let the oil cool down to a warm temperature, but not completely cold. Now massage this oil on the affected areas followed by a hot compress. You will be able to see the results immediately.

Epson Salt 

If you have the time to soak in a bath then add some epsom salt to it. The product contains magnesium sulphate that also works as a muscle relaxant. You can use a warm water bath and add 2-3 spoons of epsom salt to it. Sit in the same for at least 15 minutes and repeat 2-3 times a week for stubborn pains. However, those suffering from heart problems should avoid this.

Hot and Cold Bath

A hot shower followed by a cold one is one of the best remedies for getting immediate respite from overall body soreness or muscle soreness. What happens here is that the hot water provides instant relief and helps the muscles to get back to their actual size. Even a cold bath or an ice pack can be followed post this to target specific areas like shoulders, back, etc. You can also try alternative hot and cold compresses for spot inflammation and soreness.


There’s nothing quite like a relaxing and long massage. Of course, if your budget doesn’t permit you can massage the target areas yourself like the foot or hands or even legs. You can also ask your partner to give you a massage to get respite from the pain or call in a professional. The stretching of the muscles helps in providing relief. You can opt for an oil massage infused with garlic as mentioned below too. If the soreness is followed by a bulge or spot inflammation, consult a doctor immediately. Tips
Muscle soreness or muscle ache is something that most people experience at least once a month. It means that your muscles are paining and getting inflamed due to overuse. There are a lot of reasons for this soreness, which range from lack of exercises to over exercising or even...