7 Natural Remedies for Sore Muscles That Really Work

natural remedies for sore muscles

Finding the most effective natural remedies for sore muscles is something many of us seek out today.

Also known as muscle soreness or muscle fatigue, this health condition occurs when our body's muscles are overworked or have been subjected to physical activity.

When the muscles are pushed beyond their capacity during physical activity or exercise, microtears occur in the muscle fibers. This leads to acute inflammation and muscle aches in the affected areas.

Common symptoms of sore muscles include aching, stiffness, swelling, and tenderness. In some cases, fatigue may also be present.

With sore muscles, many people turn to over-the-counter medications or prescription drugs to alleviate them. However, these medications can have side effects and may not be the best option for everyone.

Fortunately, there are several natural remedies that have been proven to be effective in relieving sore muscles.

In this post, we will go over 7 natural remedies for sore muscles that you can try at home. You'll also learn about the benefits of these natural remedies for muscle pain and how to use them for maximum effectiveness.

Best Natural Remedies for Sore Muscles

When it comes to relieving sore muscles, there are a wide range of natural remedies that you can try.

Here's a list of the most popular ones:

Rest and recovery

Perhaps one of the best natural remedies for muscle soreness is getting enough rest.

Just imagine putting your body through a particularly intense exercise or physical activity. This will not only make your soreness worse, but it can also lead to serious injuries.

So, take a break after exercising and allow your body to recover. The aim is to give your tense muscles time to heal and rebuild, which will eventually help reduce the pain and stiffness.

This way, you can get back to your regular activities with ease.

Heat therapy

If you're looking for more immediate relief from soreness, you may want to consider using heat therapy.

This natural remedy for muscle pain is especially effective in soothing sore muscles that cause back or neck pain. It can be applied in various ways, including using a heating pad, taking a hot bath, or using a hot compress.

A warm bath is probably the most common way to apply heat therapy. Just ensure to keep the temperature of the water at a comfortable level and not too hot.

For a heating pad, all you need to do is set the temperature to low or medium and apply it directly over where you feel soreness for about 15 minutes. Using a warm compress, on the other hand, requires you to soak a towel in warm water and apply it over sore muscles.

If that feels uncomfortable, you may want to use a hot water bottle.

You can apply this for 10 to 15 minutes and repeat as needed.

Cold therapy

Third on our list is cold therapy, which is the opposite of heat therapy.

This treatment is especially beneficial if you feel that heat therapy is not providing enough relief from soreness. It involves applying cold water or substances, such as an ice pack, a cold compress, or a bag of frozen vegetables, directly over where you feel the most musculoskeletal pain.

Just like heat therapy, it's important to keep the temperature of the cold objects at a comfortable level of body temperature and not too extreme. Cold treatments should be applied for no more than 10–15 minutes at a time.

Massage therapy

best massage gun for sore muscles

One of the most effective natural remedies for relieving muscle soreness is massage therapy.

This form of bodywork involves manipulating your body's muscles and soft tissues to help reduce muscle aches, tension, and stiffness where it's needed.

Treating your sore body muscles to a massage session is something that you can do at home, as long as you have the right tools. You can also book a massage appointment with a professional masseuse if you prefer.

Popular self-massage tools for sore muscles include massage guns, foam rollers, and leg massagers.

Massage guns are percussive electronic devices that reach deep into the muscle tissues to provide better relief. These highly portable handheld devices give you a wider reach, with high-end models like the Fusion Elite and Mini built with multiple attachments to target almost every muscle group.

Foam rollers are ideal for a more relaxing massage experience, as their cylindrical shape comfortably contours around the body.

Finally, leg massagers come in various designs that include airbags and rolling heads to give you a massage-like experience while providing relief from muscle cramps and stiffness. Whichever massage tool you choose, just make sure to follow the instructions carefully and use it as often as needed.

Epsom salt bath

If you are looking for an easy and relaxing natural remedy, then an Epsom salt bath may be just what you need.

Epsom salt is a type of mineral that contains magnesium sulfate, which has many therapeutic benefits. Taking a warm bath with Epsom salt helps reduce soreness and stiffness in your muscles while also providing temporary relief from fatigue and stress.

What's more, when dissolved in water, Epsom salt can help improve circulation and stimulate the lymphatic system, which helps your body get rid of excess fluids and toxins more efficiently.

To reap the benefits, simply dissolve 2-3 cups of Epsom salt in warm bath water and soak for 15-20 minutes.

Essential oils

Do you know that applying essential oils can help soothe sore muscles?

Essential oils are natural plant extracts that contain anti-inflammatory properties that help soothe sore connective tissue while promoting relaxation. Popular natural muscle relaxants include lavender, rosemary, and eucalyptus.

You can mix some of these essential oils with a carrier oil like coconut or almond oil and massage it over your sore areas. You can also add a few drops of the oil to a warm bath or use an essential oil diffuser for aromatherapy.


While putting your body to rest is essential for giving sore muscles a chance to heal, as we've outlined, it's also important to keep them active.

Gentle stretching helps to improve flexibility and reduce muscle tension that can lead to soreness. You can also incorporate light exercises such as walking, swimming, or cycling into your routine to help promote better circulation and more effectively get rid of toxins.

When stretching, it's important to take it slow and stop when you feel any joint pain. Always warm up your muscles first before stretching them to avoid soreness after exercise.

Now that you know some of the best natural remedies for sore muscles, which one will you try first?

Whether you're going for massage therapy, an Epsom salt bath, essential oils, or stretching exercises, make sure to give your muscles the time and attention they need to heal.

This way, you can reap all the benefits these remedies have to offer. That's what we will be discussing in the next section. Read on to learn more.

Health Benefits of Using Natural Remedies for Sore Muscles

The benefits of relieving sore muscles using natural remedies are wide and many.

Here are just a few to keep in mind:

Pain relief

massage for sore muscles

Pain relief is one of the most common benefits associated with using natural remedies to relieve muscle soreness.

Natural remedies like massage therapy and applying essential oils help reduce muscle strain by targeting the underlying cause of why your muscles are sore in the first place. This is achieved by improving blood circulation and stimulating the release of endorphins, which are hormones that act as natural painkillers.

With the regular use of natural remedies, you can begin to experience lasting muscle relief and improved flexibility.

Improved blood circulation

Using any of the natural remedies mentioned here helps to improve circulation in sore muscles.

As we know, dealing with muscle soreness often occurs due to a lack of essential nutrients and the buildup of toxins that are responsible for muscle pain. With better blood flow, your muscles get the oxygen and nutrients they need to heal, while toxins can be flushed out more efficiently.

That's why it's important to keep your muscles active with natural remedies like stretching and massage therapy to help improve circulation. This way, your inflamed muscles can recover faster with less joint pain and discomfort.


If anyone told you that natural remedies for sore muscles help promote relaxation, would you believe them?

Well, it's true!

Natural remedies like essential oils and massage therapy not only help to relieve muscle spasms but also provide the perfect opportunity for some well-deserved relaxation. Essential oils can be used in an aroma diffuser to fill your home with a calming scent or added to a warm bath to help you destress.

On the other hand, massage therapy helps to soothe tense muscles and promote relaxation.

Not only that, but regular use of massage therapy can also help boost your mood and reduce stress levels and muscle weakness.

Reduced inflammation and swelling

If you're dealing with muscle soreness, it's likely that you're experiencing some degree of inflammation and swelling.

This is where natural remedies like essential oils come in handy. These plant extracts contain powerful anti-inflammatory properties that help reduce acute inflammation and swelling associated with sore muscles.

They can be used topically or through aromatherapy, providing your muscles with a much-needed boost of healing and anti-inflammatory effects. Other natural remedies, like Epsom salt baths and stretching exercises, can also help reduce exercise-induced inflammation and swelling.

Improved mobility

When it comes to building muscle strength, there's nothing more important than improving mobility.

However, when you're dealing with sore muscles, it can be difficult to move around and perform daily activities. That's why it's important to use natural remedies like stretching and massage therapy to help you do just that.

With regular and consistent use of natural remedies, you can begin to experience improved mobility and flexibility. This way, you can get back to doing the activities that you love without feeling any muscle pain or discomfort.

Frequently Asked Questions

Still got questions on using natural remedies for sore muscles?

Here are some of the most frequently asked questions we get asked.

How often should I use natural remedies for sore muscles?

The number of times you use natural remedies on sore muscles will depend on the severity of your pain and the type of remedy you're using.

For instance, if you're dealing with mild muscle soreness, using a topical essential oil like lavender or chamomile a few times per week should do the trick.

Other natural remedies, like hot and cold compresses and Epsom salt baths, can also be done a few times per week (or daily if needed). Note that using hot and cold compresses should be done in sets of 10-15-minute intervals to ensure you're not overdoing it with excessive heat or cold.

On the other hand, if you're dealing with more serious muscle pain, then it may be best to incorporate natural remedies such as stretching or massage therapy. Stretching can be done multiple times a day, while massage therapy sessions should be done every 1-2 weeks.

Can natural remedies for sore muscles be used in conjunction with other treatments?

Yes, natural remedies for sore muscles can be used in conjunction with other treatments.

In fact, many medical professionals recommend this approach when dealing with chronic muscle pain.

For instance, if you're using an anti-inflammatory drug medication to manage your acute pain, then natural remedies like stretching and massage therapy can help speed up the healing process. This is because while medications will reduce the inflammation and swelling associated with sore muscles, stretching and massage therapy will also help to improve your mobility.

Other natural remedies like essential oils, Epsom salt baths, and hot and cold compresses can also be used in conjunction with medications to help relieve body pain. Just make sure to talk to your healthcare provider before making any changes to your current treatment plan.

Are there any side effects to using natural remedies for sore muscles?

While natural remedies are generally safe and effective, there are some potential side effects to be aware of.

For instance, essential oils can cause skin irritation if not used properly, so it's important to do a patch test before applying them directly to your skin.

Other natural remedies, like using a hot and cold compress, can also cause skin irritation or burns if not used properly. Additionally, stretching can cause further injury to your muscles (especially if done incorrectly), so make sure you're being mindful when doing any exercises.

Finally, if you have an underlying medical condition, it's best to seek medical advice from your healthcare provider before trying any natural remedies for your tired muscles.


Hope this post has answered some of your questions about using natural remedies for sore muscle relief.

Whether you are looking to relieve post-exercise muscle soreness or chronic pain, using any type of remedy listed in this post can be a great and safe way to do just that.

Popular natural remedies used for muscle pain relief include essential oils, hot and cold compresses, Epsom salt baths, stretching exercises, and massage therapy.

The health benefits of using natural remedies for sore body muscles include reduced inflammation, better blood flow, improved mobility, and even relaxation. Whichever natural remedy you decide to use, make sure to stick to what works best for you and your entire body.

This way, you can ensure you're getting the most out of your treatment plan and feel better in no time. Reach out to Fusion Recovery if you are looking for a one-stop online store for all your fitness needs. We're here to help you stay active and healthy.

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