Sore muscles can be an after-cause of workouts or any other work that involves putting a strain on the muscles. Whether from overwork or under use, most of have had to deal with muscle aches and pains at one point or another. General soreness after exertion (Delayed onset muscle soreness (DOMS)) is typically caused by micro tears in the muscle.  Over time as the muscles rebuilds itself stronger to accommodate the activity, soreness should decrease.  But the temporary pain still needs something calming and soothing, These home remedies for sore muscles will give you a variety of options to sooth everything from an aching back to a bruised shin.


Heat or cold is a general remedy used to treat/soothe muscle soreness. A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse.  For bruising or inflammation, an ice pack applied to the affected area for up to 20 minutes can reduce swelling and soreness.


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 can start by including foods that are high in magnesium in your diet.  Some of the top food sources for magnesium are molasses (see below), squash and pumpkin seeds (pepitas), spinach, Swiss chard, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews.


Epsom salts are made up of magnesium sulfate.  Magnesium is natural muscle relaxant, and as a salt they help to pull excess fluids out of the tissues, reducing swelling. Epsom salt dissolved in a warm tub of water works wonders for aching muscles.  Use warm, not hot, water.  Warm water will dry out your skin less.  Soak for 15 minutes or until the water has cooled, up to three times per week.  Not recommended for those with health conditions such as heart problems, high blood pressure or diabetes.


This is a common remedy used in India- one of the best ‘grandma-approved’ remedies! The garlic petals are put over the heated red charcoal and the fumes coming out of it work as an excellent muscle soothing remedy!


Apple cider vinegar works wonders in treating sore muscles. Mix a tablespoon or two in a glass of water and drink it down, or drink a tablespoon straight like a shot.  You can even rub the vinegar directly on the area of the sore muscle/cramp.


1 tablespoon of blackstrap molasses in a cup of coffee each day cures chronic muscle pain.  This is likely due to the magnesium content.  Another way to treat sore muscles is to combine ACV and molasses to make the old fashioned drink called Switchel, which was commonly used before the age of brightly colored sports drinks and juices shipped from around the world.


Massage helps to stimulate blood circulation to an area, which speeds healing.  When combined with healing oils, such as various essential oils (e.g. Lemongrass with peppermint) blends or pepper rub below, you get a double benefit.


Capsaicin, which produces the burn in hot peppers, has been used to relive pain from arthritis, joint and muscle pain and general muscles soreness.  It is available in over the counter products such as Omega 3 Pain Relieving Cream, or you can make your own by mixing 1/4 to 1/2 teaspoon of cayenne pepper with one cup of olive or (warm) coconut oil. Apply the rub to the affected area, and wash your hands after application.  Keep the rub away from your eyes, nose and mouth as it will cause irritation.

Always remember, if pain is severe or incapacitating, please see your health care professional.  This post is for informational purposes only, and is not intended to replace trained medical advice.