A muscle strain, or pulled muscle, is a painful injury that occurs when a muscle is stretched too much and tears. It is generally not severe but could be problematic if it starts to adversely affect your daily chores.
Muscle strain could occur if you have an accident, if you overwork a muscle, or if you use a muscle in the wrong way.
Other common causes of muscle strain include; lack of blood flow, dehydration, exercise, and inadequate minerals (such as potassium, magnesium, calcium) in the body.
Symptoms of muscle strain include; intense pain, stiffness, swelling, soreness, as well as discolored or bruised skin.
Two tips to prevent muscle strain are;
- Warm up properly before exercising.
- Strive to keep your muscles strong and flexible.
Below are effective home remedies for a muscle strain;
1. Get Enough Sleep
If you are feeling sore due to fatigue, rest your body by sleeping longer so that you can heal. Sleeping will also make sure you are not putting pressure or weigh on the torn muscles. Take a sleeping pill if you are finding it difficult to sleep. Your body will thank you for taking the extra hours in bed.
2. Apple Cider Vinegar
Apple cider vinegar is a great muscle pain reliever. It reduces inflammation and alleviates pain. You can use apple cider vinegar in two different ways. First way; Add a tablespoon of ACV into a glass of warm water and stir. Drink the mixture for three days or until you get better. Second way; Add a cup of apple cider vinegar into a tub full of warm water and soak your aching body for thirty minutes. Again, do every day until you feel better.
3. Get A Massage
A good message would relax your muscles. Book a massage and get relief from pain. Let the masseuse concentrate on the aching muscles. Not only is massage healthy, but you would also sleep better. A professional massage twice a week will work wonders for your body. Alternatively, get your partner to give you a massage at home, it’s a bonding activity and at the same time, a means of healing.
4. Take A Hot Shower
If you are feeling sore, we suggest you hop in the shower and turn the heat up. Hot water helps relieve sore muscles. It relaxes muscles delivering the much-needed relief. Taking a hot shower after waking up and before going to bed would leave you feeling refreshed every day.
5. Take Lots Of Water
Staying hydrated is very important for your body. It improves blood circulation which is a great way to heal stretched muscles. Make sure you get the recommended ten glasses of water every day. Water also cleanses your blood from toxins leaving you in high energies.
6. Do Light Exercises
You know that feeling you get after having an intensive work out. The day after is the worst. Your muscles are sore, and a task like walking becomes a chore. Don’t rest when you are feeling like that. Go for a walk or do light stretches. Basically, do anything that gets your stiffened muscles to move. Sleeping will make you feel worse. Stay active.
7. Use Ice On The Affected Area
Take ice cubes and wrap them in a kitchen towel and apply them to the affected area. The area becomes numb and less painful. Swelling would go down helping to heal the muscle gradually.
8. Take A Pain Reliever
Taking aspirin may be a good idea if the pain is intense. Just pop two tabs every 6 hours and go slow. If the muscle pulled is on the leg or arm, don’t lift anything heavy until it’s healed. Aspirin is an over-the-counter drug that you can get without prescription at your local pharmacy. Purchase a few to keep in your medicine cabinet for situations like these. Consult with your healthcare provider before taking any medication.
9. Rub Garlic Oil On The Aching Muscle
This is a well-known home remedy that has been used for centuries to heal body pain. Garlic is excellent for curing inflammation. You can prepare this remedy in your kitchen. Crush three bulbs of garlic, add olive oil and some water and boil for 10 minutes. Use this mixture to massage the aching places on your body.
10. Do Yoga
Meditation and yoga have wholesome benefits to the body. Apart from relaxing the mind and giving you clear focus, they help calm the body leaving you in a state of utopia which is very relieving and healing. Taking deep breaths increase blood flow in the body, thus, feeding muscles with oxygen and doing away with pain.
11. Use Cayenne Pepper
You probably have seen your grandma use cayenne pepper on her wrists and knees. Cayenne pepper, due to its capsaicin constituents, works well to relieve pain and loosen muscle tightness. You can prepare this remedy in your kitchen. Mix half a teaspoon of cayenne pepper with three spoonsful of warm olive oil. Let it sit for two hours then sieve the pepper out. Then, use the mixture to massage the affected area. Cayenne has anti-inflammatory properties and is effective in relieving pain in torn muscles.
12. Soak In Epsom Salt
Fill your bathtub with warm water. Pour in some Epsom salt and take a long bath. This remedy is both refreshing and healing. Epsom salt contains magnesium sulfate which is a natural muscle relaxer, thus, it reduces muscle swelling and pain
13. Drink Blackstrap Molasses
Blackstrap molasses has potassium and calcium as constituents. It is also a good source iron which is great for healthy bones and joints. For this remedy, mix a quarter cup of blackstrap molasses with one cup of diluted apple cider vinegar. Add a little-crushed ginger and water and mix well. You could also add a spoonful of honey for taste. Store the remedy in the fridge and drink twice a day. Not only is it good for your muscles, but it is also good for your general well-being.
14. Wrap In Elastic Bandage
This is something you should have in your first aid kit. By wrapping your leg or arm, you reduce the amount of stress placed on that muscle. This, in turn, reduces swelling in the affected area. For this remedy, gently wrap your muscle with the bandage. Make sure it’s not too tight to interfere with circulation. Leave it on for a couple of days until the soreness is gone.
15. Use A Warm Compress
To reduce swelling and inflammation, use a warm compress to relax ligaments and tendons. Soak a towel in hot water and squeeze out the excess water. Then, place the towel on the hurting muscles for five minutes. Repeat the process until you achieve some comfort in that area. If it is any of the lower limbs that is muscle strained, you could also elevate the muscle strained leg to decrease swelling. While lying down, use a pillow to make sure the affected leg lies higher than the rest of your body to increase blood flow to the area. This would significantly help to relieve swelling and reduce pain.
16. Include Coconut Oil In Your Diet
Coconut oil has healing properties. It has antiseptic and analgesic properties due to the presence of vitamin E and lauric acids. When consumed as part of your diet, it has long-term benefits of healing your body. Alternatively, it can be used externally by rubbing it on the affected area together with cayenne pepper or garlic.
17. Turmeric Powder
Turmeric, due to its curcumin constituent, is often used due to its anti-inflammatory properties. That’s why in its natural form, turmeric is an excellent remedy for sore bodies. Use it in combination with coconut oil or olive oil to make a paste that can be rubbed on swollen joints to bring about relief. It can be consumed with milk and foods as well.
18. Vitamin C Rich Foods
Vitamin c is found in berries, tomatoes, broccoli and dark green leafy veggies. A diet rich in greens will do wonders for your overall health. Vitamin C increases production of collagen which aids in the repair of blood vessels and tissues. Thus, including vitamin C rich foods in your diets would help hasten the healing process from muscle strain.
19. Drink Tart Cherry Juice
A glass of natural cherry juice is good for alleviating swelling in the body. Drink a glass daily when in pain and incorporate it into your diet. Cherries contain antioxidant compounds that are known to help speed healing.
20. Sesame Oil And Pepper Concoction
To prepare this therapy, chop some peppers into small pieces and mix with four tablespoons of sesame oil and let it sit for three hours. Sieve out the peppers and massage the infused oil on the strained muscles twice a day until the pain subsides.
21. Do An Intense Workout
Sometimes, an effective way to deal with body aches is to do an intense workout. This should only be done when one experiences soreness and not when an injury has occurred. Getting muscles moving help alleviate pain. Take a hot shower afterward to help you feel energized and pain-free. Start off with light moves and increase intensity as your body gets used to the exercises. Swimming is also a good exercise for sore muscles and it targets all muscles in your body. Water itself is therapeutic in helping relax your muscles and loosen tight muscles.
22. Acupuncture For Pain Relief
Constant muscle pain is just limiting. If muscle pain keeps on recurring, visit a specialist in this area. Pressure applied to joints correctly could heal muscles pain permanently, this is a good solution for chronic muscle pain. Only an experienced practitioner can perform this ancient technique of applying pressure to the body using small needles to rectify pain.
23. Stop Overworking Yourself
A solution to your pain could be reducing or easing your workload at work. Overworking and spending a lot of time in the office could be putting a strain on your body. Take fewer jobs and toil fewer hours per day. Get enough rest for your body to recover. Change jobs or take a break from work if you can. Our bodies need to be taken care of. Burning out would affect both your body and mind. A lifestyle change could help you solve the problem of your muscles getting strained.
24. Avoid Junk Foods
Junk food contains a lot of sodium which makes the body retain a lot of water in the joints which can cause a lot of swelling and discomfort while adding no value to your body. Cut out unhealthy diet choices for healthier options. Start consuming a diet rich in proteins as well as green veggies and you would notice a considerable change in how you look and feel. You will have more energy and feel healthy because you are fit. Your clothes would also fit better, thus, boosting your confidence.
25. Stop Smoking And Drinking Alcohol
Smoking tobacco and excessive consumption of alcohol would adversely affect the functioning of your whole body. Drinking excessive alcohol destroys the liver while tobacco could lead to lung cancer. Cut alcohol and nicotine completely, and you would notice you are more energized and happy. Furthermore, cutting down on these vices would make you less susceptible to muscle strain.
26. Watch Your Weight
If you are overweight, this could be the reason your joints are often sore. Your bones are doing extra work by carrying the additional pounds. Hitting the gym, changing your diet and taking enough water would help you shed the extra weight that tends to cause strain to your joints. thus, relieving you of joint pains. Consult with your doctor before embarking on a weight loss journey. Also, remember that having a positive mindset would also be of help in this journey. The combination of healthy foods and exercise would help you lose weight. It won’t happen overnight, but with a consistent workout schedule, backed by a healthy living, would see you lose weight over a period.
27. Visit Your Doctor For Assessment
Some muscle strain and injuries can go deeper than we imagine. If you pull a muscle and pain doesn’t go away after a few days or the pain is very intense consider visiting your doctor. The injury may be a deep tissue injury that would require medication or surgery. Listen to what your body is telling you. It’s often correct on many occasions.
SAVE TO PINTEREST