5 Ways to Reduce Muscle Soreness Naturally


musclesIf working out more is part of your New Year’s resolution, you may want to prepare by looking into natural methods of soothing sore, tired muscles. While muscle soreness is simply part of working out, there are ways to reduce this necessary pain. Keep reading to learn how to prevent muscle soreness with natural solutions.

Muscle soreness is a sign of trauma. As you lift weights or strain your muscles, you suffer small tears in the tissue. It’s the rebuilding of these tissues that actually induces muscle growth and increased strength. Soreness is simply a symptom of this muscle-building trauma.

Here are 5 sore-reducing foods.

  • 1. Watermelon – Watermelon is rich in L-citrulline, an amino acid that can protect against muscle pain. To get the most out of your watermelon consumption, take it before a workout. Put it in a morning juice or eat it in a fruit salad. Fresh, unpasteurized juice seems to have the most benefit, according to one study reported by Mercola. Check out some other health benefits of watermelon here.
  • 2. Chili Peppers – A natural pain reliever, chili peppers in your training diet could also help reduce muscle soreness. The capsaicin within can also aid in weight loss, which makes it particularly useful for people who are working out in order to trim down.
  • 3.  Ginger and Cinnamon – A study from Iran found that a daily dose of ginger and cinnamon was able to significantly reduce muscle soreness among female athletes. As little as one teaspoon was enough to soothe the post-workout burn.
  • 4. Beets – Used in a juice, on a salad, or roasted, beets are another natural muscle-soothing food. Published in the Journal of Applied Physiology, a study found beet juice was able to increase muscle efficiency and enhance the tolerance of high intensity exercise.
  • 5. Coffee – After a tough workout, a combination of carbohydrates and coffee can aid in recovery, according to one study. The caffeine seems to aid in replenishing glycogen, the muscle’s main energy source during a workout.

While there are many solutions for soothing tired and sore muscles, rest and hydration are often the best. Make sure you are drinking plenty of water during your training regimen, and including rest days occasionally to give your body a chance to recover.