Natural remedies for sore muscles and joint pain

Natural remedies for sore muscles and joint pain

Almost everyone has muscle or joint complaints at some point in their life. The entire human body contains muscles and joints that are constantly on the move so that complaints can occur at any time and anywhere. The most common type of muscle complaints concerns the back; An estimated 80% of the adult population in Germany have this condition. This is one of the main reasons why people seek a doctor. (Source)
Bands, tendons and fascia can affect muscle pain. A tape is the fibrous collagen fabric that connects bones with other bones. A tendon is an unelastic collagen band that connects the muscle with the bone. Fascia are dense connective tissue that connect muscles, bones and organs. (Source 1, source 2)

Why do muscles are sore?

sore muscles can occur for various reasons. Exercise is one of the most common. Other factors such as stress can cause a stiff pine, neck or pain in other areas of the body. Drawing, bending or oversetting can also cause sore muscles. (Source1, source 2, source 3)

Certain diseases and symptoms such as fibromyalgia, infections, flu, Lyme-Borreliosis, polio and lupus can cause sore muscles. Car accidents are an important cause of injuries, usually the neck muscles. Every year, almost 2.5 million people are injured or disabled in traffic accidents! Due to low potassium, calcium or magnesium levels, dehydration can lead to electrolyte disorders that lead to muscle cramps and symptoms. (Source 1, source 2)

Top remedy for sore muscles and joints

stiff, painful muscles are a literal pain, but relief is possible and does not have to be carried out in the form of a pill. Here we look at some of the best natural remedies for muscle and joint pain.

1. Inversion therapy

Inversion table, it is hung on an inversion table to relieve the nerve and intervertebral discs in your spine by enlarging the distance between the vertebrae. A large number of studies confirmed the health benefits of inversion therapy. (Source 1, source 2)

2. Yoga

yoga is a spirit and body practice that has its origin in India. It includes practicing different postures, breathing techniques, meditation and relaxation. According to the National Institutes of Health, a weekly yoga course can help reduce back problems. It is no wonder why yoga is becoming increasingly popular. (Source 1, source 2)

3. Stretch

As with yoga, stretching is incredibly effective to support the health of muscles and joints. A study showed that a stretch class was even more effective than a yoga class to alleviate symptoms in the lower back area. The area of ​​movement of a joint can be enlarged by stretching. Routes of 15 to 30 seconds have the most positive effect on the joints. Interestingly, routes increase flexibility before training, but reduce muscle strength. Overall, stretching is an effective means of relieving sore muscles, also in patients with fibromyalgia or other diseases. (Source 1, source 2, source 3, source 4)

4. Ice and heat

People always want to know whether it is better to treat injuries and sore muscles with heat or cold. There are some options and reasons to apply one of these therapies. Muscle complaints as a result of sporting stress or injury have seen more advantages through an ice cream bag or immersing it in cold water. When using an ice cream compress, this pack is usually used four to six times a day in the first 24 to 72 hours for 20 minutes. The subsequent heating is sometimes used to alleviate the symptoms. Many athletes dive in cold water for a certain time or use a technology called contrast water therapy, in which they go back and forth between hot and cold baths to promote blood circulation. Finally, a review of the limited studies showed indications that heat packs definitely help with problems with the lower back, since the voltage is usually deep in the tissue and the muscle tension in the back can be reinforced by ice treatments. (Source 1, source 2)

5. Topical muscle and joint relief

There are many over-the-counter lotions and creams that help reduce muscle and joint complaints. People, including athletes, often use creams and ointments for mild muscle pain. Most of these products only offer temporary relief and do not fix the basic cause. (Source)

6. Massage

physiologically relax massages and increase blood circulation and lymph circulation. A review of many studies showed that a massage relieves or reduces the sore muscles (cathedral) after training. If muscle tension or complaints occur, you have the option of going to a massage therapist, or you can simply do it yourself. Letting yourself massage yourself is always a great way to relieve pain and tension in the parts of the body that you can achieve in the minute you need. Self -message gives you control of how much pressure you put on your muscles and how long. A massage tab or a role can work wonders. Massage also increases the hormone oxytocin and lowers the cortisol and adrenocorticocotropin level- hormones that are produced during stress. This means that massage solves stress -related muscle tension. (Source 1, source 2, source 3)

7. Bitter salt

Bittersalz, which contains magnesium sulfate, is typically used for hot soaking in the bathtub. There are not many scientific studies on how effective bitter salt is to relieve sore muscles. A review showed only four studies, three in pregnant women and one in older patients. Bittersalz helped in older adults to relieve sore muscles, but half of the studies in pregnant women showed a positive effect, while the others found no effect. Regardless of this, soaking in a hot bathroom can relax the muscles. (Source 1, source 2, source 3)

8. Natural additions

Science has suggested that various nutritional supplements rang from vitamins to herbs, relieve sore muscles.

omega-3 fatty acids

omega-3 fatty acids are the most popular nutritional supplements in the USA-and for good reason. These fatty acids are contained in fish oil and in plant options such as flaxseed or algae oils. Scientific studies showed that people with non-surgery neck and back problems, which were given 1200 to 2400 mg of essential omega-3 fatty acids a day, showed a 60% reduction in symptoms, 80% were satisfied with the results. However, it was even more surprising that 59% could do without the use of prescription medication due to the omega-3 preparation. (Source 1, source 2)

turmeric

The curcumin connection in the root turmeric ( Curcuma longa ) has many health benefits, including the relief of sore muscles. Both Ayurvedic and Chinese medicines have been using turmeric for centuries to relieve irritation and solve stiff joints. It has strong antioxidant properties and regulates the enzymes in the body. Turmeric is a safe and effective substance against sore muscles with a few side effects. Since it works in a similar way to NSAIDS, it can interact with you. Therefore, taking turmeric can also lead to taking less over -the -counter medications. (Source)

capsaicin

capsaicin (8-methyl-n-vanillyl-6-non amamide) comes from chili peppers ( cap. ). As is well known, the substance causes regional anesthesia, which means that it can relieve pain and irritation with topical use. It is also taken internally in capsules to relieve joint, muscle and nerve pain. (Source)

Vitamin-D

Some research has associated low vitamin D levels with muscle and joint pain. Studies have shown that vitamin D has an attractive effect and can reduce skeletal muscular complaints. If the body contains little vitamin D, the T cells of the immune system cause the body to create redness and painful tissue. If vitamin D is sufficient, the connection inhibits the T cells and thus reduces pain. (Source)

What about sprains and loads?

Sproven is a stretched or torn band. Remember, a band is a fiber connective tissue that binds bones on bones. According to the American Orthopaedic Foot and Ankle Society (AOFAS), up to 25,000 people die a daily ankle every day. This adds up to almost 10 million bridled ankles every year! (Source 1, source 2)

remedies for sprainers and stresses are calm, ice, compression, elevation and physical therapy. (Source)

How to avoid muscle and joint complaints

Warm warming and stretching before and after training is extremely important. Sit and are in good attitude. Stretch a few times a week. Remain active. And if you are overweight, weight loss can reduce the load on your back. (Source)

Drink a lot of liquid before, during and after training. If your work has to sit in the same position for most of the day, try to stretch or go all day long (at least once an hour). After all, you should keep a good shape and attitude when lifting heavy objects. Your legs should do most of the work. (Source)

If your symptoms are serious or last longer than it seems reasonably bearable, contact your doctor.