You killed your workout, but now you can't even walk to the bathroom without being in pain? Probably it’s the worst part about training, but there’s no way around feeling a little soreness. If the pain is too much, use these effective ways to get rid of muscle soreness.


DIY muscle relaxer cream

Just warm up some coconut oil and mix a few drops of peppermint and eucalyptus oil into it. Then massage your sore muscles with it. Peppermint oil is a natural muscle relaxant and painkiller, while eucalyptus encourages blood flow.


Epsom salt

Epsom Salt is known to relieve muscle soreness, reduce inflammation and also help reduce body pain. Mix together one cup of epsom salt with 1/4 cup of sea salt. Add to this 4-5 drops of eucalyptus oil and mix it in warm to hot water bath and soak yourself in it for about twenty minutes to half hour.


Lavender Oil

Lavender Oil is a famous muscle relaxer. It is also known as anti-spasmodic, analgesic, meaning pain-relieving and anti-inflammatory. Use it in a warm bath or massaging your sore muscles with it, this will help soothe your muscles and cause them to relax.


Apply heat

If your muscles are still sore 2 or 3 days after treatment, consider applying heat. You can use a heating pad or run warm water over a washcloth.


Try foam rolling

Foam rolling is an inexpensive technique to get an at-home massage. To use a foam roller, lie on the floor with the foam roller beneath you. Gently roll your body along the foam roller where the muscle is sore. Do this 5 to 6 times a week for 10 to 15 minutes at a time.


Rest & Recovery

Getting plenty of sleep and resting your body may be the most effective treatment. In addition, active recovery, which is light exercise during the recovery phase can stimulate blood flow to the muscles to help reduce muscle pain. Active recovery can include swimming, or a light jog.


Drink enough water after working out

Dehydration can cause a variety of problems including muscle soreness. Make sure you hydrate adequately before working out in order to avoid muscle soreness.


Hot-cold contrast showers

These increase blood flow and help to shuttle inflammation out of muscle. Just take a 5 minute shower, and alternate between 20 seconds cold and 10 second hot.


Eat the right food

Your sore muscles need mainly protein along with carbs & fats to repair itself. Choose natural sources such as fish, poultry, lean meats, nuts, lentils and quinoa.


Always Stretch AFTER you workout

Stretching throughout the day or after working out can greatly relieve muscle soreness. Work on incorporating stretching into your day-to-day routine if you want to prevent sore muscles. But never stretch before your workout.



Massage works the tension out of sore muscles. If you can’t afford a professional massage therapy, ask a friend or do it on your own. You can massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.


Cherry Juice

At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising. Scientist believe that the flavonoids & antioxidants in Cherry Juice is what helps prevents muscle soreness.