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1. Cold Compress...
2. Drinking Enough Water...
3. Foods...
4. Fruits...
5. Exercises...
6. Apple Cider Vinegar...
7. Practice Intensity...
8. Cayenne Pepper And Olive Oil...
Learn More...Commonsensehome.com
1. Prevent Sore Muscles with Water...
2. Topical Magnesium- Epsom Salts and Magnesium Oil...
3. Heat or Cold- Which is Better for Sore Muscles...
4. Oral Magnesium...
5. Essential Oils for Sore Muscles...
6. Movement...
7. Massage...
8. Hot Pepper Rubs...
Learn More...What can I do to help with muscle pain?
For temporary muscle pain, rest, stretching and pain medicines can help. Chronic or severe muscle pain makes it difficult to do the things you love. If you have a condition that causes chronic muscle pain, talk to your healthcare provider about therapies that can help. Cleveland Clinic is a non-profit academic medical center.
How do you treat a minor muscle injury?
Treating Minor Muscle Injuries Rest the muscle. For either a first or second degree injury, medical care is not typically needed. Ice the area. Apply ice, either in the form of a bag of frozen peas or crushed/cubed ice in a protective plastic wrapping. Compress the muscle.
What can I take for muscle spasms?
There are several things you can take by mouth that may help with your muscle spasms: 1 NSAIDs. Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs) often bring relief by reducing inflammation... 2 Pickle juice. Drinking a small amount of pickle juice reportedly relieves cramping muscles within 30 to 35 seconds. This... More ...
How do you treat a muscle strain at home?
For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort. But don't avoid all physical activity.
How do you repair muscle damage?
Your doctor may recommend the following at-home treatments:Rest. Rest the muscle for a few days or until your doctor gives you the okay. ... Ice. Apply ice to the injury for 20 minutes each hour you're awake. ... Compression. Wrapping the muscle with an elastic bandage can help bring down swelling. ... Elevation. ... Medication. ... Heat.
What is a natural remedy for muscle?
Natural Remedies For Body Aches and PainsEpsom Salt Soak. A classic remedy for sore muscles and joints is to take a relaxing bath with Epsom Salts. ... Hot and Cold Packs. ... Getting Enough Movement & Exercise. ... Collagen & Other Natural Supplements. ... Neurologically-Based Chiropractic Care.
What are the 4 treatment best used for muscle injuries?
The best known treatment immediately after a muscle injury is the “RICE approach”. This acronym stands for rest, ice, compression and elevation.
What foods help repair muscle damage?
6 Best Foods to Eat While Recovering From Sports InjuriesFoods that Contain Plenty of Protein. Protein is the nutrient that reinforces your body's muscle tissue. ... 2. Fruits and Vegetables With Vitamin C. ... Omega-3 Fatty Acids. ... Zinc-Rich Foods. ... Vitamin D/Calcium. ... Foods Rich in Fiber.
What vitamin is good to relax muscles?
Magnesium. Magnesium plays a major role in the tissue and muscle health in any part of your body. While calcium helps generate contractions in the muscles, magnesium is in charge of helping muscles relax after said contractions.
What's the best pain reliever for muscle pain?
Ibuprofen (trade names are Advil, Motrin, Midol) "targets inflammation, so it is particularly helpful for muscle pain, joint pain and sports injuries.
What is the best tablet for muscle pain?
Drugs used to treat Muscle PainDrug nameRatingRx/OTCView information about Tylenol Tylenol4.0Rx/OTCGeneric name: acetaminophen systemic Drug class: miscellaneous analgesics For consumers: dosage, interactions, side effectsView information about Paracetamol Paracetamol9.7Rx/OTC72 more rows
How long does muscle pain last?
Usually your muscles will stop aching in 2-5 days and you won't need any medical attention. You should be able to ease symptoms yourself using ice packs, massage, light stretching or by taking painkillers or anti-inflammatory medication.
What Causes Muscle Soreness, Cramps, Sprains and Strains?
General soreness after exertion (Delayed onset muscle soreness (DOMS)) is typically cause by micro tears in the muscle. Over time as the muscles re...
Home Remedy For Sore Muscles #1 – Topical Magnesium – Epsom Salts and Magnesium Oil
How do Epsom salts and magnesium oil work to provide muscle pain relief? Epsom salts are made up of magnesium sulfate, magnesium oil is made up of...
Home Remedy For Sore Muscles #2 – Heat
A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse. While ice used t...
Home Remedy For Sore Muscles #3 – Oral Magnesium
Low levels of magnesium in the body can lead to general muscle aches and muscle cramps. You may want to consider a magnesium supplement, but you ca...
Home Remedy For Sore Muscles #4 – Apple Cider Vinegar (ACV)
15 people on the Earth Clinic Muscle Cramp page give Apple Cider vinegar a thumbs up for treating sore muscles and leg cramps. Most folks mix a tab...
Home Remedy For Sore Muscles #5 – Blackstrap Molasses
Another Earth Clinic user says 1 tablespoon of blackstrap molasses in a cup of coffee each day cured his chronic muscle pain. This is likely due to...
Home Remedy For Sore Muscles #6 – Coconut Oil
Like apple cider vinegar, coconut oil is recommended for a wide variety of ailments. On the EarthClinic site, Lynn says that she uses 2-3 tablespoo...
Home Remedy For Sore Muscles #7 – Essential Oils
A number of essential oils and essential oils blends may be helpful for muscle pain relief.For muscle… 1. Cramps: Try lemongrass with peppermint an...
Home Remedy For Sore Muscles #8 – Movement
If you're just stiff and sore, more of what got you that way may be the answer. Over time, your muscles will build and strengthen and you'll be abl...
Home Remedy For Sore Muscles #9 – Massage
Massage helps to stimulate blood circulation to an area, which speeds healing. When combined with healing oils, such as the essential oils blends l...
What is the best way to relax a muscle?
A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse. While an ice pack used to be recommended for muscle sprains, research now indicates that cold slows down the body's healing process.
What essential oils can I use for muscle pain?
Tension: Try marjoram, peppermint, helichrysum, lavender or Roman Chamomile. To use an essential oil for muscle pain, add one to two drops of the essential oil into one tablespoon of a carrier oil such as fractionated coconut oil or olive oil, and apply to the affected area.
Why do I have cramps and strains?
Sprains and strains are generally caused by trauma (falls, twists, impacts) or overuse. Muscle soreness from cramps can usually be addressed with home care. Sprains and strains may require professional care and physical therapy.
How long should I rest my muscles?
If you rest up for a couple of days , general muscle soreness due to overexertion should pass on its own. Of course, when things get busy in the garden or on the farm, rest isn't easy to come by, so do what works for you. Don't sit around too long, or you may make the muscle soreness worse.
Why do I have sore muscles?
Sore muscles may be linked to a variety of causes, including: Dehydration. Exercise, injury or overuse. Blood flow problems from illness or lack of activity. Lack of minerals such as calcium, potassium and magnesium. Certain medications, like statins, chemotherapy drugs and anesthetics.
How to use Epsom salt for muscle pain?
Epsom Salt for Muscle Pain Relief. Tried and true, a cup or two of Epsom salts (magnesium sulfate) dissolved in a warm tub of water works wonders for aching muscles. Use warm water, not hot water. For sore muscles, soak for 15 minutes or until the water has cooled, up to three times per week.
What is a muscle cramp?
A muscle cramp, is “a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes”. A muscle sprain is “an injury to a ligament (tissue that connects two or more bones at a joint). In a sprain, one or more ligaments is stretched or torn”.
How to treat muscle cramps?
You can usually treat muscle cramps with self-care measures. Your doctor can show you stretching exercises that can help you reduce your chances of getting muscle cramps. Making sure you stay well-hydrated also can help. For recurrent cramps that disturb your sleep, your doctor might prescribe a medication to relax your muscles.
How to get rid of a cramp in the back of the hamstring?
This will also help ease a back thigh (hamstring) cramp. For a front thigh (quadriceps) cramp, use a chair to steady yourself and try pulling your foot on the affected side up toward your buttock. Apply heat or cold. Use a warm towel or heating pad on tense or tight muscles.
How to help a calf cramp?
If you have a cramp, these actions may provide relief: Stretch and massage. Stretch the cramped muscle and gently rub it to help it relax. For a calf cramp, put your weight on your cramped leg and bend your knee slightly . If you're unable to stand, sit on the floor or in a chair with your affected leg extended.
What is the best treatment for a muscle spasm?
If you have a persisting muscle spasm, especially if it’s severe, your doctor may prescribe a muscle relaxant or a pain medication. Muscle relaxants used for muscle spasms are called centrally acting skeletal muscle relaxants (SMRs), and are often only prescribed for 2- to 3-week periods.
What to do if you have muscle spasms?
ask you about your symptoms. ask about your diet and any medications or supplements you’re taking.
How to prevent muscle spasms in legs?
doing light stretching before and after you exercise. eating a healthy diet. Using kinesio tape or compression stockings may help prevent muscle spasms in your legs, according to a small study on runners. You may want to keep a record of when you get a muscle spasm, to see if it’s related to a particular activity.
How long does a muscle spasm last?
But any muscles, including your back, hands, feet, or toes can spasm. Muscle spasms can last anywhere from a few seconds to 15 minutes. If you experience chronic muscle cramping, you may want to see a doctor. Specific home treatments are recommended ...
How to stretch back muscles?
foam roller for back stretch. exercise ball for back stretch. 2. Massage. Massage can be a great way to relieve physical pain and muscle cramps. Gently rub the muscle that’s in spasm. For a persisting back spasm, try pinching the area around it hard and holding the pinch for a few minutes.
How to stop leg cramps at night?
Some people find that they can ward off leg cramps at night (which can occur in up to 60 percent of adults) by doing a little light exercise before they go to sleep.
How to stretch your leg to stop spasms?
To do the first stretch: Lie down, stretching your leg by pointing or pulling your toes toward your head. (Pointing the toes toward you is called dorsiflexion .) Hold for a few seconds or until the spasm stops. You can also use a strap or belt looped around your foot to gently pull the top of your foot toward you.
What is the best way to prevent muscle strain?
Gentle Stretching. Stretching and strengthening are useful in the treatment and prevention of muscle strain injuries. Muscles that are stronger and more flexible are less likely to be injured.
How to heal muscle strain?
Most muscle strain injuries will heal with simple treatment steps, but performing the right steps, at the right time, can be critical to ensuring the fastest possible recovery. As with many injuries, there is a balance between doing too much, or too little, early after the injury.
What are the symptoms of muscle strain?
The usual symptoms of this type of injury include pain, spasm of the muscle, swelling, bruising, and limited mobility. Often an athlete will feel a sudden grabbing or tearing sensation in the muscle, and then be unable to continue their activities. Muscle strain injuries are graded by severity: 1 .
Why is it important to use caution when a muscle is fatigued?
6 . Athletes should use caution, especially as they become fatigued, as the muscle becomes more susceptible to strain injuries.
How long should you ice a muscle pull?
Ice applications can be done frequently, but should not be done for more than 15 minutes at a time. 3 . How to Ice an Injury the Right Way.
What is pulled muscle?
Jason DelCollo, DO, is board-certified in family medicine and on the faculty of Philadelphia College of Osteopathic Medicine. A muscle strain, also called a pulled muscle, occurs when a muscle is stretched too far, and microscopic tears occur within the muscle fibers.
What happens after a muscle injury?
After injuring the muscle, it is important to regain strength before returning to athletic activities. Both the injury itself and the rest period following the injury can reduce the strength of the muscle. Stronger muscles are less likely to sustain a re-injury.
What to do if you have muscle cramps?
Take a Painkiller. If your muscle cramp continues and requires more than topical home remedies, take a common painkiller like ibuprofen or paracetamol . When to See a Doctor. In most cases, muscle cramps are very brief and don’t require medical attention. However, you may want to speak with your doctor if:
How to get rid of muscle cramps after heat?
Applying cold is another great way to treat muscle cramps. Once the pain subsides a little after heat application, you can grab an ice pack or a bag of ice and put it on the cramping muscle. Remember to wrap the ice in a towel. You can also try massaging the cramp with the ice pack to loosen up the muscle.
How long does it take for muscle cramps to go away?
Most types of muscle cramps don’t require medical attention and go away in a few seconds or minutes.
What parts of the body are most likely to get muscle cramps?
There are several parts of your body where you’re most likely to get muscle cramps: Older adults, people with nerve disorders, people who are pregnant or menstruating, and people who overuse or strain their muscles are more likely to develop muscle cramps.
How to stretch a calf muscle?
Keep in mind that it’s important to stretch before and after you exercise, as well. You can stretch the cramped muscle and gently rub and massage it to help it relax. If you have a calf cramp or charley horse, stand up and put your weight on the leg with the cramp and gently bend your knee.
Does muscle cramping go away?
Muscle cramping doesn’t go away after stretching and other home remedies. You get muscle cramps regularly and often. Your muscle cramps last a long time before subsiding. Your doctor will see if there could be another cause for the muscle cramps that are being overlooked.
What to do for muscle pain?
For temporary muscle pain, rest, stretching and pain medicines can help. Chronic or severe muscle pain makes it difficult to do the things you love. If you have a condition that causes chronic muscle pain, talk to your healthcare provider about therapies that can help.
What is the best way to check for muscle damage?
MRI or CT scan to look for muscle injury or damage. Electromyography to measure electrical activity in nerves and muscles. Muscle biopsy to look for muscle tissue changes that may indicate neuromuscular diseases.
How long does muscle soreness last?
Muscle aches may come on six to 12 hours after a workout and last up to 48 hours. You feel pain as the muscles heal and get stronger.
What is delayed onset muscle soreness?
Delayed-onset muscle soreness (DOMS) occurs after exercise. You can take steps to prevent and manage muscle pain and the conditions that cause it. Appointments 216.444.2606. Appointments & Locations. Contact Us.
What tests are done to check for muscle pain?
If you don’t know what’s causing muscle pain, or the pain is severe or chronic, your healthcare provider may order tests, such as: Blood tests to check enzyme, hormone and electrolyte levels and test for infections. MRI or CT scan to look for muscle injury or damage.
How to treat a swollen shin?
Rest and elevate the painful area. Alternate between ice packs to reduce inflammation and heat to improve blood flow. Soak in a warm bath with Epsom salts or take a warm shower. Take over-the-counter pain relievers ( aspirin, acetaminophen, ibuprofen, naproxen).
How to treat muscle pain from a muscle injury?
Non-steroidal anti-infammatory drugs, also known as NSAIDs, are helpful for relieving pain and inflammation from a muscle injury. Try taking a dose of an NSAID, such as ibuprofen or naproxen. Take only the recommended doses of Ibuprofen or aspirin for 3 to 7 days after the injury.
What to eat to heal a torn muscle?
Eat foods that contain a lot of Vitamin A, Vitamin C, Omega-3 fatty acids, zinc, antioxidants, and protein to speed up the healing process. Some foods that would help include: citrus fruits, sweet potatoes, blueberries, chicken, walnuts, and many more.
How to heal a torn muscle in the back?
During this time, you should apply an ice pack wrapped in a thin towel to the torn muscle for 15-20 minutes every 2 hours. You should also wrap the injured area in an ace bandage to reduce swelling.
How to get a swollen limb up?
You can also elevate the injured limb above your heart to help reduce the swelling. Place the limb up on some pillows and lay down. Make sure that you are in a comfortable position. If you can't get the injury above your heart, try to at least keep it parallel to the ground.
What to do if you have a muscle tear?
2. Ask about physical therapy. Physical therapy may also be necessary if you have sustained a severe muscle tear. Doing physical therapy can help to ensure that the muscle will heal correctly and that you will regain full use of it.
How to treat a second degree muscle injury?
For either a first or second degree injury, medical care is not typically needed. You can treat these injuries with RICE, a mnemonic for the treatment. "R" stands for "rest" the injured area. Take a break from exercising until you can move the muscle without pain.
What to do if you have a severe injury?
3. Request a prescription pain-reliever for severe pain. If your injury is severe, then you may experience severe pain as well. In this case, your doctor may prescribe a pain reliever, such as codeine.
What is the best cream for aching muscles?
This muscle rub from doTERRA feels seriously cold on contact. It comprises a blend of peppermint, wintergreen, and blue chamomile to cool and soothe aching muscles and joints. And, as the name implies, this cream will target the deep spots that others have a hard time reaching.
What is the best muscle rub for sore muscles?
From creams to gels to balms, apply one of these top-rated muscle rubs to ease your sore muscles and aching joints. This paraben-free, medical expert-recommended muscle rub has both fast- and long-acting effects, so you'll get lasting relief from muscle and joint pains.
Can you take NSAIDs with muscle rubs?
According to research, some muscle rubs that do contain topical pain relievers like NSAIDs may be helpful if you're injured (and especially if you can't take oral pain relievers due to gastrointestinal issues). Other balms or gels, especially those containing menthol, provide more of a cooling sensation.
Does muscle rub help with stiffness?
Whether you pushed yourself to the limit during your new at-home workout routine or are just feeling stiff and sore from a weekend full of yard work, your body deserves a little TLC. Applying a muscle-rub cream, gel, or balm is not going to magically cure the stiffness you're feeling, but it may provide some relief.
Does menthol help with muscle pain?
This paraben-free, medical expert-recommended muscle rub has both fast- and long-acting effects, so you'll get lasting relief from muscle and joint pains. The menthol has a rather pleasant odor that dissipates quickly, leaving your aching body feeling cool and calm.