The 3 Best Home Remedies for Sore Muscles (That Work in 30 Min.)

sore muscles23

To tell you the truth, some days the only exercise I get is from jumping to conclusions.

(I’m working on it).

Unlike most people, my sore muscles are not caused by lifting weights at the gym, but more from lifting 2 small children (and their bicycles) at the park.

However, no matter if your sore muscles are the result of construction work, sitting too long, cold mornings, a bad mattress, accidental injury or exercising – I can tell you that you CAN relieve your pain and reverse muscle pain through simple techniques and home remedies – In 30 minutes.

What’s Causing The Pain in Your Muscles?

Overuse, under use and misuse will all lead to sore muscles. But even if you use your muscles correctly, you will experience pain. It’s your body’s way of rebuilding itself.

It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:

1. You’ve done an activity that you’re not used to (like after everyone’s first Yoga class)

2. You’ve suddenly kicked up your exercise intensity levels.

3. Your job requires prolonged sitting, standing, or lifting heavy stuff.

If you are very physically active, changes in your exercise routine cause “delayed onset muscle soreness“, which peaks within about 24 hours and them gradually gets better.

When you exercise or burn your muscles to exhaustion, tiny tears occur in muscle fibers. The body’s natural response to these tears is inflammation.

Inflammation causes pain.

The Fastest Way to Get Muscle Pain Relief

When a muscle in injured, no matter how tiny the injury may be, your body’s reaction is inflammation.

Inflammation is your body’s attempt of self-protection and is a part of its immune system. It’s your body’s attempt to heal itself.

But, sometimes inflammation can cause further inflammation and can become self-perpetuating.

At the same time, your body sends healing nutrients via your blood to your sore muscles, trying to “fix” the problem (and, strangely, to reduce the same inflammation it initially created…).

The quickest treatment for sore muscles is to increase your blood flow to the injured area (to get more healing nutrients faster), while reducing inflammation to the least necessary.

And achieving this fast sore-muscles-relief is simpler than you think.

Here are 3 home remedies for sore muscles, which focus on inflammation-busting and blood circulation boosting.

Ready? Let’s go

The 3 Fastest Home Remedies for Sore Muscles

1. Sore Muscles Bath

sore muscles bath

Experts say that indirect ice — an ice pack wrapped in a thin towel — is best for immediate relief.

But it’s only for applying right after the activity. If it’s been a few hours since your “extreme” activity – Heat is better, because it gets your blood flowing and boosts your blood circulation.

You can always just soak in hot water (no too hot though) for half an hour and relax, while effectively boosting your blood circulation and relieving your pain.

But you can boost your healing process by adding 2 more things to your bath:

1. Epsom Salts – Tried and true, Epsom salts (a cup or two) dissolved in a warm water work wonders as an aching muscles remedy.

Epsom salts are made up of Magnesium Sulfate, a natural muscle relaxant, which is easily absorbed through your skin and pulls excess fluids out of your tissues (and reduces inflammation).

You can get the same benefits of Transdermal Magnesium by applying Magnesium oil topically on your sore muscles. (Read more about the amazing benefits and how to use Magnesium Oil).

2. Essential Oils – A number of essential oils and essential oils blends can very helpful as a sore muscle remedy.

I like to use dōTERRA Deep Blue blend, which contains Wintergreen, camphor, peppermint, blue tansy, German chamomile, helichrysum and osmanthus.

Generally, Basil essential oil, Majoram, Roman Chamomile, Peppermint, Lavender and Birch can be a great addition to your sore muscle soak.

Birch esseintial oil is recommended by many natural-living experts. Its benefits: Reduces swelling (edema), gives muscle pain relief, reduces inflammation and reduces pain from rheumatism.

Just add about 5-8 drops of your favorite essential oil or blend to your bath.

You can also apply these oils topically. 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.

2. Infrared Heating Pad


In my humble opinion (and experience), a far infrared heating pad isthe all-time best natural remedy for sore muscles (and the quickest!).

When ever I get to the point that I can’t pull supermarket shopping carts apart – I take out my infrared heating pad and lock myself in my bedroom for a quick relief.

If you don’t know it yet, deep penetrating red light therapy is a non-invasive, side-effect free and cost-effective home pain treatment.

My infrared heating pad uses natural Jade stones to emit deep penetrating light (at 880 nm), which penetrates to a depth of about 30-40mm (unlike electric heating pads which only heat your skin).

It provides soothing heat (which is 100% safe – Neonatal care units use it to keep infants warm), boosts blood circulation and reduces inflammation.

And for me it works in 30 minutes – Every time.

Since I know how this little thing can be life changing, I suggest you read more about the astonishing benefits of infrared light therapy (some of them are effortless weight loss and full body detox, by the way).

And, you can find my review for the top 2 infrared pads – Here.

3. Self-Massage


If you can afford regular massage sessions – Great. Go for it. I can’t, but it doesn’t mean that I can’t get the same benefits DIY-ing it at home.

Massage boosts your blood circulation, gets your blood moving all over your body, and helps reduce the amount of cytokines the body produces, which play a role in inflammation.

A self-massage tool can be an unbelievably fast remedy for sore muscles. Sometimes the pain relief is immediate.

If muscle knots are the caause for your sore muscles (muscle fibers that contract, but don’t release, causing tiny cramp and “knots”), a self-massage tool (like the Theracane or the Body Back Buddy) can be your new best friend.

If your muscle pain is not pin-pointed, you’ll find great relief through a trigger point foam roller like The Grid Foam Roller.

Read more about the self massage for muscle knots Here

How to Prevent the Muscle Soreness (in the First Place)

You’ve heard the unofficial definition for Aerobic exercise, right?

“Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.”

No, I’m not saying you should prevent muscle aches from exercise by not exercising. For the movers and (butt) shakers, sore muscles are a part of life.

But there are a few ways to prevent sore muscles, especially if it’s becoming a chronic problem for you.

1. Vitamins and Minerals – Lack of minerals such as calcium, potassium and magnesium are often associated with ongoing muscle soreness.

Through my research I’ve found that adding Magnesium, either through your diet/supplements or through Transdermal Magnesium, can minimize achy muscles occurrence.

Low levels of Magnesium in your body can lead to general muscle aches and muscle cramps. You may want to consider a high quality supplement, but you can start by including Magnesium-rich foods in your diet.

Some of the top food sources for magnesium are molasses (1 tablespoon of blackstrap molasses in a glass of water daily), squash and pumpkin seeds, spinach, Swiss chard, cocoa powder, black beans, flax seeds, sesame seeds, sunflower seeds, almonds and cashews.

As for transdermal Magnesium, which is considered the most effective way of absorbing Magnesium, you can do the Epsom Salts bath regularly, or apply Magnesium oil before and after your activities.

2. Tart Cherry Juice – The Science Daily article “Cherry Juice Reduces Muscle Pain Induced By Exercise” sites a study published in the British Journal of Sports Medicine, which found:

“There was a significant difference in the degree of muscle strength loss between those drinking the cherry juice blend and those taking the dummy mixture…Muscle strength even improved slightly after 96 hours in those drinking cherry juice.”

You can generally only find tart cherries available fresh in season or frozen, but tart cherry juice concentrate is available year round.

Here are all the proven benefits of Tart Cherry Juice

3. Watermellon Juice – If you have a juicer, try juicing about one-third of a fresh watermelon and drinking it before your next activity/workout. This contains about one gram of l-citrulline, an amino acid that seems to protect against muscle pain (Source).

One study found that men who drank natural unpasteurized watermelon juice prior their workouts had reduced muscle soreness 24 hours later compared to those who drank a placebo.

 Bottom Line

Please don’t tell my husband and kids, but sometimes I do absolutely nothing about my sore muscles – At least for a couple of hours.

That’s because I’ve found a secret bonus: It’s a great excuse to take a little vacation in my bedroom and definitely the best way to get a good massage from my hubby.

But generally…

No matter if you’re muscles are sore from doing house chores, trying to get buns of steel or from your daily strenuous job, you can get fast muscle pain relief by yourself at home, in 30 minutes – Using these home remedies for sore muscles.

What about you? What’s your favorite way to reduce muscle soreness?

To your health & happiness,



Will you share these tips? (Thank you!)


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  1. says

    Eat nutrient-dense, move a lot (with purposeful intensity at times), supplement wisely for the deficiencies that exist in the food supply. DO NOT listen to the TV and media narrative on how to be healthy.

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