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26 Tips How to Help Sore Muscles in Neck, Legs, Back, Arms, & Thighs

26 Tips How to Help Sore Muscles in Neck, Legs, Back, Arms, & Thighs

After a harsh workout, every single step can make you feel like the punishment. This is because brutal exercises may cause small tears in fibres of the muscle, resulting in an immune reaction when your body repairs the injured cells. Any kind of soreness shows that the muscles are broken down. Some sore muscles are inevitable. Actually, it shows that you have a good workout. However, you still need to know how to help sore muscles in legs, arms, thighs, back and neck at home for good!

List Of Simple Ways On How To Help Sore Muscles

In this article, Healthy Guide will show you some of the best tips that can help you get rid of sore muscles and speed up the recovery. So, if you often experience muscle soreness and want to get rid of this condition using home remedies, you should keep both of your eyes on this interesting article right now.

I. Causes Of Sore Muscles

Finding the cause of your pain is very important for recovery. Sore muscles can last up to 3 days; therefore, if you find the pain in your muscles lasts a week or longer, you may experience a strain. A strain happens when these muscles torn during exercise have been torn in larger amounts and they need a few weeks to heal.

The muscle soreness may be linked to some causes, including:

  • Exercise, overuse or injury
  • Lack of minerals such as potassium, calcium and magnesium
  • Blood flow problems
  • Certain medication
  • Dehydration

II. How To Help Sore Muscles Naturally At Home

These natural treatments can help you know how to get rid of sore muscles and reduce pain. Thus, you should consider applying any of the following remedies:

1. Switch Up Your Workouts

how to help sore muscles

This is the first way on how to help sore muscles in thighs that we want to mention in this article. If you constantly do the exact same routine, your muscles may suffer the soreness scale. As a result, you should try different workouts, like running, swimming, rowing, or boxing. This solution can help build total-body strength so that all of your muscles are ready for anything.

2. Hydrate Yourself

Drinking enough water makes sure that toxins trapped in the muscles get flushed out more quickly, and that the muscles get hydrated enough to become supple. Keep in mind that dehydrated muscles are easily injured; therefore, you should try to keep these muscles hydrated by drinking 8-9 cups of water per day.

Read on List Of 29 Best Easy Homemade Drinks Recipes To Lose Weight to discover some of the best homemade drinks recipes that can help lose weight.

3. Massage

When you are looking for ways on how to help sore muscles in neck, you should consider massaging. Many pro athletes add massages to their weekly training plans. Having once-monthly deep tissue massage can be helpful. For the best results, you should massage your affected areas with the help of relaxing essential oils.

4. Apple Cider Vinegar

Apple cider vinegar can be used to treat sore muscles as well as leg cramps. Simply, you just need to mix 1 – 2 tbsp. of apple cider vinegar in a glass of water and then consume it. Alternatively, rub the apple cider vinegar directly on your sore muscles.

6. Coconut Oil

how to help sore muscles

Coconut oil is great for many ailments, making it a great solution for muscle soreness that you should not look down, yet try to apply for good. You just need to add 2-3 tbsp. of virgin coconut oil to your cooking. Actually, if you want to know how to help sore muscles in arms, coconut oil may be one of the best solutions for you.

7. Foam Roll

If you have some certain muscles that often feel tight, you can roll them out using a foam roller before workout in order to mobilize these muscles, improve blood circulation, and reduce overuse injuries. For the best results, you should consider using a cutting-edge roller that utilizes both vibration and pressure in order to work on sore muscles and improve blood circulation.

8. Drink Cherry Juice

According to a study [1], drinking cherry juice for one week could help reduce post-workout muscle pains. Also, cherry supplements that contain anti-inflammatory power can help reduce muscle soreness by nearly 24% two days after a harsh resistance workout. Also, cherry juice stimulates recovery from harsh exercising. And, post-lift strength loss is reduced about 18% among people who consumed cherry juice before workouts.

10. Consume Caffeinate

The primary fuel source of muscles during exercise is replenished faster when athletes combine some caffeine with carbs post-workout. It is found that athletes who consumed caffeine with carbohydrates experienced 66% more glycogen in their muscles about 4 hours after intense exercise if compared to when they had carbohydrates alone.

11. Hot Pepper Rubs

how to help sore muscles

According to a research [2], capsaicin has been used to reduce pain from muscle soreness. You can make your own hot pepper rub by mixing ¼-1/2 tsp. of cayenne pepper and a cup of warm coconut oil or olive oil. Some people use the cayenne combined with aloe vera gel. Then, apply this hot pepper rub to your affected area. Remember that you should wash your hands after application and avoid applying it around your eyes, nose and mouth. Also, you should test on a small skin area to ensure that it will not cause skin irritation.

13. Blackstrap Molasses

This may sound strange when it comes to learning how to help sore muscles in legs, yet it actually does work. Adding 1 tbsp. of blackstrap molasses to a cup of coffee daily can help treat sore muscles.


  • 1/2 cup of apple cider vinegar
  • ½ cup of honey or sugar
  • ¼ cup of molasses
  • 1 1/2 tsp. of ground ginger
  • 2 quarts of water


  • Firstly, mix first four ingredients in a large bowl
  • Add water and mix it until dissolved.
  • Chill or add ice if desired.
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