Massage therapists have heard it all when it comes to muscle soreness. The causes range from endless types of activity and affect any age group, young or old.
Causes
Muscle soreness comes in all shapes and forms, often generated by mental stress, tension build-up, dehydration, mineral deficiencies, repetitive movements, too much physical activity, overuse after minor injuries, lack of quality rest/sleep, and the list goes on.
Luckily, muscle soreness is temporary, however it is persistent and recurring. Muscle soreness appears time and time again as our bodies go through the different rhythms of life.
Exercise, cleaning, working, groceries, gardening, playing sports and living a dynamic life will make the muscle contract in so many ways.
Contrarily, muscles can also become sore due to inactivity and a sedentary lifestyle. A stationary and motionless life causes stiffness and sluggishness to set into the body, making it difficult when the time comes to move. Muscles feel sore and joints feel unsupportive because they’re weak from sitting all the time.
A proper balance between activity and adequate rest is the best formula for dealing with muscle soreness. That being said, the key aspect is to be active first. Muscle soreness due to activity is a better sign of overall health as it indicates stimulation of the cardiovascular system, respiratory system, digestive system and more. Soon after comes a time for rest.
On that occasion, choose to relieve your sore muscles with any of my favorite all-natural remedies listed below!
Remedies
#1. Massage Therapy: Let someone else ease your pain! Massage therapy is not a luxury but in fact, therapeutic. Massage therapy helps eliminate muscle soreness through improved circulation, lymphatic drainage, soft-tissue releases, joint mobilizations, tractions, and fascial stretching. This induces relaxation into the entire body, allowing physical and mental stress relief. To book an appointment with me, visit my Services page!
#2. Self-Massage: The next best thing is massaging yourself! Self-massage can be done through foam rolling or what is known as guasha, which utilizes a massage tool that lightly scrapes the skin and decreases inflammation, tension and pain.
#3. Take an Epsom salt bath: An Epsom salt bath is good for sore muscles as water reduces stress on the joints and the salt is rich in magnesium, which helps reduce aches, pains and muscle tightness. This brings us to our next point.
#4. Magnesium: If you're deficient in magnesium, muscle cramps and soreness can be felt more often. Make sure to include these foods that are rich in magnesium into your meals: leafy greens, nuts, seeds, oats, dark chocolate and avocados. For quicker relief, you may want to try a magnesium supplement like Magtein (Magnesium L-Threonate) or Magnesium citrate. Also, please watch out for the magnesium + calcium combination that is often sold in stores, as magnesium doesn't digest well with calcium in this form and may even cause bloating for some. (If you want to add a magnesium supplement to your routine and are taking other types of medication, please check in with your pharmacist or physician first.)
#5. Movement: Get rid of soreness by moving through the pain with low-impact activity. For a list of low-impact exercises, please refer to last week's article: https://www.thebodyblog.ca/post/how-to-exercise-when-you-don-t-feel-like-it
#6: Hydrate: Lastly, make sure to drink plenty of water to keep your muscles hydrated and prevent cramping. Staying hydrated is a sure-fire way to keep soreness at bay.