Sore muscles is a common symptom of musculoskeletal pathology. Sore muscles reduce the performance of people. This is a cause of fatigue, depression and anxiety in people in life. Since many people are not aware of the effects of the disease, they ignore with it. They think that after a while, this situation will disappear. However, the truth is not so. This disease can occur in people of all ages, and if not treated promptly, the disease will cause many unfortunate consequences for patients.
Sore muscles affect the movement, causing many people to feel very uncomfortable, but they do not know the cause of the disease as well as the ways to relieve pain quickly. That’s why we wrote this article. In this article, the basic knowledge that you should know about sore muscles will be explained briefly and easily. You do not need to know too much about medical knowledge to understand them. In addition, we also offer home remedies for treating sore muscles. Maybe you will wonder why we are not introducing drugs that help relieve pain. However, as you know, natural remedies are always the priority of many people, because they are safe and effective and they do not cause side effects.
What Is Sore Muscles?
Muscle is a soft tissue composed of protein fibers that are able to stretch in both directions. It is a living tissue that can stretch. The main function of the muscles is to maintain or change the position of the movement of the body as well as the movement of the internal organs. Most muscles are attached to the bone. The stretching of the muscles makes the body move.
Sore muscles are symptoms of musculoskeletal pathology that almost everyone has ever experienced. You may have sore muscles in a small area or in the whole body. You may experience mild to severe pain. Sore muscles can happen in a short time and then disappear, or it can last for a few months. This makes the patient tired and anorexia. Therefore, it affects the health and daily living of the patient. It can occur at any age and if not treated in time, it will cause stress and anxiety for the patient.
There are two common types of sore muscles: localized muscle pain and general muscle pain. Localized muscle pain is a condition in which a muscle is stretched or cramped. This condition is often followed by excessive exercise. This type of muscle pain can go away on its own after a few days. This can be prevented by properly exercise and exercise in a scientific way. General muscle pain is a rare condition compared to localized muscle pain. The cause of this condition is due to side effects of the drug, poisoning, or the effect of a neuropathy.
What Are Common Causes Of Sore Muscles?
Sore muscles are caused by many causes. Here are some of the main causes of this condition:
- Deficiency of calcium, vitamin d, and some other vitamins
Lack of calcium will lead to osteoporosis. This often causes pain in the hands and feet, nails and toenails can break easily. Besides, this condition also makes the patient often feel tired and sluggish, lack of vitality. Vitamin D deficiency affects the body’s ability to absorb calcium, making the bones softer. Vitamin C deficiency also leads to muscle aches. Deficiency of vitamin D is the most common “culprit causing this discomfort, but besides, the lack of vitamin A, C, B1 is also one of the causes.
- Varicose Veins
Varicose veins are the phenomenon of veins that compress the nerves and blood vessels, resulting in decreased blood supply to the muscles and joints. Therefore, patients often feel sore muscles. Frequent standing too long, less movement causes the blood vessels at the lower part of the leg to circulate poorly. The blood vessels are stagnant, causing compression, resulting in soreness. People suffering from degenerative spondylosis, disk herniation, diabetes, and musculoskeletal diseases such as rheumatoid arthritis, degeneration, arthritis, and bone cancer will often have varicose veins.
Sciatica is a common disease today, and is one of the causes of sore muscles. Sciatica can be caused by injury. However, the main cause of this disease is due to spinal pathology. When physical damage occurs, the nerves are pinched, causing the muscles to become sore.
- Other diseases
Other diseases such as atherosclerosis, ischemia, multiple neuropathy, liver disease, kidney disease, fibromyalgia, muscular pain syndrome can also cause sore muscles.
- Bone and joint injury
Bone and joint injury, hematoma due to the wound also cause the muscles to be affected, causing pain.
Sore muscles due to cramps is also quite common. Many people suffer from this condition because they exercise not carefully or because they exercise too much. In addition, pregnant women are often deficient in calcium, so they often have cramps. Some people have to work more frequently or patients who regularly use certain drugs that cause side effects, such as cramps, also cause leg pain.
When the body is stressed, stress hormones cause the muscles to stretch to counter these hormones, causing sore muscles.
What Are Common Symptoms Of Sore Muscles?
Patients often feel pain and fatigue in the muscles in the arms, legs, thighs, etc. Accompanied with the expression of pain is feeling stress, headache, distraction, and poor thinking, which affect the effectiveness of work and quality of life. In addition, strong movement after a long time do not play sports will make patients feel pain, especially when climbing, running down the stairs,… The pain level increases when you work hard and decrease when you relax.
Who Is At High Risk Of This Problem?
Almost everyone has ever had sore muscles. However, those who regularly exercise, or who are less active, are the most susceptible. However, you can control the disease by reducing the risk factors. Consult your physician for more information.
When To See A Doctor?
You need to see a doctor if you have any of the following symptoms:
- Sore muscles often occur and this problem usually last for several weeks, causing mental and physical discomfort.
- Sore muscles accompanied by rash symptoms.
- Signs of infection such as swelling and redness in the muscles pain area.
- Still suffering from muscle pain after taking self-care and after taking medication.
- Sore muscles occur after you start taking or increasing your dose of the certain drugs (especially statins and other drugs for cholesterol control).
For the above cases, patients should go to the medical facilities and hospitals specialized in bone and joints, so that doctors can provide medical examination and counseling to support treatment in time. In special cases such as patients with shortness of breath, dizziness, weakness of the body, high fever or stiff neck, the patient should be taken immediately to the medical facility for emergency treatment. This is a very serious condition.
You have discovered some information about sore muscles. With the above information, you must have a very general view of the situation. Sore muscles are the condition that needs to be treated as soon as possible. However, many people ignore this, causing their lives to be greatly affected. It is time to find out what the effective home remedies for sore muscles and pain are. Take a look at TrueRemedies.com!
10 Effective Home Remedies For Sore Muscles And Pain
1. Cold Compress
Hot or cold compress are common methods used by many people who suffer from trauma or mild pain. This remedies is very simple and easy to apply in any situation. However, not everyone knows when to get hot compress or when to get cold compress. Dr. Paul D’Alfonso, a doctor of the Maple Healthcare Chiropractic Center explained that hot compress is a treatment for the injury that occurs over 48 hours, which dilates blood vessels, brings blood to the affected area to stimulate the healing of damaged tissue. For muscle, bone and joint injuries, hot compresses do not really effective than cold compress. Cold temperatures have lasting effects on the circulatory system rather than hot temperatures. The analgesic properties of cold temperatures are also deeper than hot temperatures.
Actually, the choice of hot or cold compress is usually only based on the patient’s feelings. Many people who suffer from bone and muscle injuries tend to get hot compress, although the cold compress gives better results. This habit is due to the influence of traditional Chinese medicine and the common analgesic effect, which makes the patient feel better. However, if wrongly applied, this will cause undesirable effects. For example, in the case of chronic pain in the joints and muscles, there is usually a swelling around the area. If you apply hot compress, it is added to heat in the injured area like adding fuel to the fire. You will heat the muscle tissue, leading to an increased risk of degeneration over a long period of time.
In the above case, cold compresses are more effective. Colds have an anti-inflammatory effect, reducing the temperature in the muscles and making the pain disappear. When the pain is severe, the muscles produce more fluid, causing pressure and strain on the body. In this case, the cold will reduce the swelling, slowing down the transmission of information through the nerves, thereby reducing the pain. When patients are in the recovery stage, they can apply cold compress and other therapies such as exercise. In this case, colds help to relieve pain and reduce muscle tension. If the exercises you are doing are part of the course of treatment, the cold compress before exercise will also be very helpful.
The way to make a cold compress is very simple. All you need to do is prepare ice and a soft towel. Use this towel to wrap ice, then apply it directly on the affected muscle. Each time lasts 15-20 minutes, every 2 hours you can reapply this remedy.
2. Home Remedies For Sore Muscles – Drinking Enough Water
Drinking plenty of water is good for the body and also a way to relieve muscle pain after playing sports. That is why it is listed in our series of home remedies for sore muscles. Dehydration will make it easier for sore muscle. For effective sports activities, you need to drink water regularly. Hydration is the key to preventing the accumulation of lactic acid. As you know, accumulated lactic acid can cause burning sensation in the muscles and cause sore muscles. This acid is soluble in water, so the more water your body receives, the less risk of sore muscles you have. Water also helps the body to eliminate toxins. Therefore, while playing sports or doing hard work, it’s best to drink water after every 15 minutes, one glass at a time .
Cherry juice helps reduce muscle pain after intense exercise. Antioxidants found in cherries are called anthocyanins. This is a substance that can reduce inflammation. Dr. Declan AJ Connolly at the University of Vermont and his colleagues have learned that drinking cherry juice before and after exercise can reduce the risk of muscle injury. They gave 14 male college students 46 grams of fresh cherry juice twice a day for 8 days. By the fourth day, these students had to do some exercises with their elbows. He realized that students who drank cherry juice had less muscle pain and had more flexibility after exercising than other students. Connolly advises that both men and women should add cherry juice to their menu. Cherries are rich in antioxidants and anti-inflammatory substances, all of which are beneficial to the body.
Spanish researchers gave volunteers natural watermelon juice and other drinks one hour before exercise. The results showed that after exercise, those who drank watermelon juice reduced muscle aches. This can be explained by the fact that L-citrulline amino acids found in watermelons help athletes quickly recover their muscles and increase their performance. Watermelon juice is antioxidant and has the ability to increase muscle protein, helping to improve athletic performance. According to researchers, the natural chemicals found in watermelon also accelerate the removal of lactic acid, this reduces the risk of sore muscles.
Attention to the eating menu is also important. Complex carbohydrates and high protein foods should also be included in the diet after exercise. In a report, experts said that protein helps to recover muscle quickly after exercise. Fatty acids in fatty foods should also be added to your diet. Among home remedies for sore muscles, using these foods is one of the most effective. Here are a few suggestions for high protein foods you should eat to relieve muscle pain:
If you are looking for a great source of lean meat that is high in protein and low in fat, then choose chicken. The protein in the chicken can help you grow and develop muscles while reducing muscle pain, maintaining a healthy body weight and supporting weight loss. The leanest part of the chicken is the breast meat. Breast chicken looks a bit dry, but can be processed to taste better.90 grams chicken breast meat contains 133 calories, 0.86 grams saturated fat, and 27grams protein. This is really a valuable source of protein.
Fish is also one of the very good foods to treat sore muscles.Omega-3 fatty acids in fish make good blood circulation and eliminate bad effects that can lead to sclerosis, which slows down the production of triglycerides in the liver. The American Heart Association recommends that people should eat fish at least twice a week. Salmon trout is good for health as they are usually kept in good condition. 90 grams of salmon trout contains 143 calories, 1.4 grams of saturated fat, 1.5 grams of unsaturated fat (including omega-3 fatty acids), and 20 grams of protein. Wild salmon is considered the best seafood. 90 grams of cooked salmon contains 151 calories, 1.7 grams of saturated fat, 1.7 grams of unsaturated fat (including omega-3 fatty acids) and 20 grams of protein.
Eggs contain a variety of amino acids. These are the acids that are supplied by the protein. Therefore, egg is the best source of protein. Egg whites are the best part of an egg. A boiled egg contains 6gr of protein and eating egg is a very convenient way for you if you want to add protein to your body.
4. Home Remedies For Sore Muscles – Fruits
This is another must-try home treatment in this list of home remedies for sore muscles. The addition of some fruits is also a great way to prevent or treat sore muscles. Here are a few suggestions for fruits that people with sore muscles should eat:
Banana is one of the carbohydrate-rich fruits. Eating bananas in your breakfast will help your body fill with glycogen, and prevent muscle weakness. Banana is also a famous fruit because of its potassium reserves – an electrolyte needed for muscle contraction.
Researchers from the University of Texas (USA) have shown that pomegranate works to restore and improve muscles. Pomegranate properties are anti-inflammatory and anti-oxidant, so pomegranate is considered a natural medicine to help relieve muscle pain. In addition, pomegranate works to increase blood flow, produce electricity and increase exercise efficiency for those who practice regularly.
Blueberries are a good source of nutrients. Research has shown that blueberries contain phytochemicals (the generic name of healthy plant nutrients), such as anthocyanidins, flavonoids, and ellagic acid. They help to reduce muscle soreness. In addition, blueberries contain many antioxidants that help prevent chronic diseases.
Almonds contain a lot of protein, fiber, and vitamin E. In addition, strong antioxidants found in almonds are beneficial to your muscles, helping to restore your body after exercise. Almonds can even help you burn excess fat in your body.
5. Home Remedies For Sore Muscles -Exercises
This remedy is one of little – known home remedies for sore muscles. New research shows that exercise can help eliminate sore muscles, but that is not the only way to cope with this problem. After a day of intense training, keep moving is probably something you do not want to think about, but the reason you should do it is because: a new study in the Journal of Strength and Physical Activity has shown that mild exercise has analgesic effects similar to the effect of massage. Researchers believe that because exercise promotes blood circulation to the muscles, it also speeds up the removal of metabolic waste and chemicals which cause muscle pain. That’s the view of Dr. Lars Andersen, lead author of the study and professor at the National Center for Research in the Working Environment in Copenhagen.
Andersen also reminded that exercises to recover muscles must be quick and easy, just like startup exercises. For blood flowing to specific muscle groups, you need to perform the same movements as those that caused muscle pain, but with a lower intensity. In case you have aching muscles all over the body, do some simple exercises on the elliptical machine or in the pool. Of course, exercising muscles is not the only way to relieve pain. You can perform muscle stretching movements after performing startup movements. Stretching movements have the effect of relaxing and stretching the muscles, this reduces the chance of muscle pain.
6. Apple Cider Vinegar
Apple cider vinegar is among simple but effective home remedies for sore muscles and pain relief. Apple cider vinegar contains more power than you think. It is rich in acetic, citric, and matic acids as well as vitamins, enzymes, minerals and amino acids. The anti-inflammatory and alkaline properties of vinegar help relieve pain and stiffness of joints and muscles .
Using apple cider vinegar to treat sore muscles is very easy. You can mix one or two tablespoons of apple cider vinegar with a glass of water to drink. Besides, you can also use apple cider vinegar to massage the affected area. This will contribute to pain relief for the muscles.
7. Home Remedies For Sore Muscles – Practice Intensity
This is the next treatment in this list of home remedies for sore muscles. This is a remedy that people who exercise sports or gym should pay attention. You should only practice 30 minutes / day, 6 days / week for the first 3 months. You also should spend a day to relax muscles to help muscles do not fatigue due to continuous strong movement. From 3-6 months later, you can increase your training time to 1 hour / day, and from 6 to 12 months later, the training time can be 1.5 hours / day. Those who practice 1-2 years should exercise at least 1h30-2h / day and 3-4 days / week, do not exercise too much if you are not a bodybuilder or you do not intend to participate in the competition.
Sports beginners should not rest for at least the first 3 – 7 days. This is an important stage because frequently exercise in this time starts to awaken your muscles, so the stimulation process must be ongoing. If you cannot do this, you will be very susceptible to sore muscles during the next exercise.
8. Cayenne Pepper And Olive Oil
This sounds strange when it comes to home remedies for sore muscles, but it works. Cayenne pepper contains capsaicin (heat-generating substance in hot peppers). Capsaicin in Cayenne peppers can act as an analgesic. This substance can help our body fight joint pain and muscle pain. In a study published by the British Journal of Medicine, researchers confirmed that: Applying capsaicin to the skin will help relieve pain very effectively; this method is even more effective than the use of some painkillers .
One of the great benefits of Cayenne peppers is that it improves blood circulation in the body. Capsaicin in Cayenne peppers makes the body warm and the blood circulates more. This helps to significantly improve the condition of sore muscles. Olive oil contains many oleocanthal compounds. This compound helps block inflammation and therefore, it can relieve muscles pain. Olive oil is also rich in polyphenol antioxidants, which help reduce the painful mechanism in the body.
You can do this remedy by mixing 1/4 – 1/2 teaspoons of cayenne pepper with a cup of warm olive oil and apply this mixture to the affected area. Avoid contact this mixture with eyes, nose and mouth as this will cause irritation.
9. Home Remedies For Sore Muscles – Acupressure Method
This is one of the little-known home remedies for sore muscles. Acupressure is a scientific method in which the acupressure in the body is stimulated by the pressure to provide relief. The stimulation of these points is also known as the strengths that trigger the release of Endorphins. This natural painkiller also works to relieve muscle pain. It also helps relax and heal muscles.
10. The Use Of Some Herbs
When we bathe, we can add some herbal oils such as lavender and eucalyptus to the bath. This has the effect of reducing muscle tension very effectively. These oils have the ability to penetrate the skin and tissues and help in reducing sore muscle. This is considered one of the best effective home remedies for sore muscles.
The above-mentioned home remedies for sore muscles are claimed to be able to reduce the symptoms of this problem. Choose some of them and alternate them in your treating to see how effective they are. If you have any contributing ideas about our article of “Top 10 effective home remedies for sore muscles and pain” introduced in Home Remedies Category, do not hesitate to drop your words below this post. We will answer as soon as we could.