Experiencing muscle tightness and
soreness at times is common. While some over-the-counter medications can help,
many people are interested in using natural muscle relaxers instead.
There are many possible causes of
muscle tightness, pain, and reduced range of motion, including:
·
exercise, especially unfamiliar
exercise
·
a backache
·
pregnancy
·
fibromyalgia symptoms
People who wish to avoid synthetic
drugs, such as ibuprofen, may find some natural muscle relaxers beneficial.
These include the following foods,
supplements, and techniques:
1.
Cherries and tart cherry juice
Cherries and tart cherry juice may act as
natural muscle relaxants.
Cherries are rich in antioxidants and
anti-inflammatory compounds.
A 2018 review found
that cherries could reduce pain and muscle damage resulting from exercise.
However, some of the studies used
strong cherry concentrate rather than whole fruits, which is important to bear
in mind when evaluating the evidence.
Tart cherry juice is available
for purchase
online.
2.
Blueberries
Blueberries are an
excellent source of antioxidants and polyphenols, which have anti-inflammatory
effects.
A small study found
that blueberry supplementation may improve exercise performance and decrease
inflammatory markers.
Reducing inflammation can help
the muscles relax and recover after exercise.
3. Protein
Adequate protein intake after
exercise could help reduce muscle inflammation.
A review looking
at exercise-induced muscle damage in women found that supplementing with whey
and casein, two types of protein, reduced muscle damage.
Another small study looked
at 16 novice marathon runners. Runners who received a combination of protein
and carbohydrate during
the race felt less muscle soreness 72 hours after the marathon than those who
had consumed carbohydrate only.
Various protein powders are
available for purchase
online.
4.
Magnesium
Magnesium is vital for nearly all
bodily functions. It is especially important for proper muscle contractions.
Foods that are high in magnesium
include:
·
almonds
·
cashews
·
spinach
·
black beans
·
edamame
People can also take magnesium
supplements, although older adults and infants should only take these if a
doctor prescribes them. High doses of magnesium may cause stomach cramps
and diarrhea.
People can buy magnesium supplements
in health food stores, drug stores, or online.
5.
Curcumin
Curcumin is found in turmeric, ginger, and
cinnamon.
Some research has
shown that curcumin may decrease inflammatory markers after exercise.
Taking a curcumin supplement or
incorporating turmeric, cinnamon, or ginger into a healthful diet may help
relax the muscles.
Women who are breastfeeding or pregnant
should avoid consuming too much curcumin.
People can purchase curcumin online.
6.
Pomegranate juice
Pomegranates contain large amounts
of polyphenols. The antioxidant capacity of their juice is potentially three times
higher than that of green tea.
One study on
elite weightlifters found that pomegranate juice may help speed up muscle
recovery.
Pomegranate juice is available
for purchase
online.
7. Arnica
Arnica is a common ingredient in
creams and oils for reducing bruising. People should only use arnica topically
because ingesting high doses can be life-threatening.
While some people use arnica as a
muscle relaxer, researchers have yet to prove its effectiveness.
Some older studies on
marathon runners found that the use of arnica might reduce muscle soreness.
However, another study cited in the same review found that it had no effect.
8.
Capsaicin
Capsaicin occurs naturally in the
pith or fleshy part of chili peppers, and it may provide effective
pain relief for people with fibromyalgia.
Some research has
shown that applying capsaicin to the skin could have a positive effect on
muscle soreness. Capsaicin cream is available for purchase online.
However, capsaicin may be more
appropriate as a treatment for nerve pain rather than inflammatory muscle pain.
Researchers believe that capsaicin reduces the density of nerve fibers
underneath the skin.
9.
Cannabidiol (CBD) oil
Some people use CBD oil to help
treat chronic pain, including muscle pain.
Research suggests that it may work
as a muscle relaxer, and some people
use it for this purpose.
Cannabis plants contain two
particular anti-inflammatory agents that act as muscle relaxers:
·
Delta-limonene, which is also in citrus fruits
·
Beta-myrcene, which is also in lemongrass and basil
CBD oil is not legal in all areas,
and it may react with other medications. As a result, it is best to speak with
a doctor before trying it.
10.
Peppermint oil
Peppermint essential oil is not suitable for
everyone.
Peppermint oil is a popular home
remedy for muscle pain. The authors of a 2018 reviewsuggest
that taking peppermint orally may effectively relieve pain.
There is also some evidence to
support the topical use of peppermint oil for sprains, as it may provide a cooling
effect, pain relief, and muscular relaxation.
Peppermint oil is unsuitable for
some people, including those with problems affecting the bile duct, liver, or
gallbladder.
Peppermint oil is available in
health food stores and online.
11.
Lemongrass
Some people use lemongrass oil or
tea to treat arthritic joint pain and inflammation.
Some evidence suggests
that lemongrass may be effective in treating inflammation and nerve pain.
Lemongrass oil is available
for purchase
online.
12.
Massage
A deep tissue massage from a
qualified massage therapist is a great way to relieve tense muscles.
The massage should be firm but not
painful. If a person is experiencing muscle spasms, they should see a
physiotherapist who can help determine the underlying problem.
When to
see a doctor
Muscle aches can be uncomfortable,
but they are common after exercise, especially if the type of activity is
unfamiliar.
Anyone who is experiencing sudden,
sharp pain or reduced range of motion should see a doctor or physiotherapist.
Before trying new methods to relax
their muscles, people should discuss the possible side effects with their
doctor.
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