Sore muscles occur when we have pushed our muscles beyond their normal limits. While this is a necessary process in training our muscles to become stronger, the discomfort is no fun and can last up to 5 days. Most people will advise you to drink lots of water to help, but that is not the only thing that you can do. Luckily, the discomfort and length of time can be greatly reduced with a few natural remedies.

John’s wort oil (Hypericum perforatum) is an anti-inflammatory that has been used traditionally and effectively for muscle trauma. It can reduce bruising and swelling when there is injury and provide soothing support for sore or tight muscles. Therefore, if it is possible to find this oil in your area, it is worth it to add to your home remedy kit.

Essential oils can penetrate deeply and quickly and will add to the effectiveness of a sore muscle rub. Lavender and peppermint are both anti-inflammatory, while rosemary and peppermint essential oils are both antispasmodic and analgesic. (Tisserand, The Art of Aromatherapy)

Try the sore muscle rub and tea recipes below. They can be used for both sore muscles and achy joints!

Sore Muscle Rub

  • 3 Tbsp John’s Wort oil (or substitute sweet almond oil)
  • ½ tsp Castor oil
  • 15 drops Rosemary essential oil
  • 10 drops Lavender essential oil
  • 2 drops Peppermint essential oil

Directions: Combine all ingredients in a 1 oz bottle or jar and apply twice a day or as needed.

Muscle Restoring Tea

Nourish muscles from the inside with this highly nutritive tea to restore muscle strength and health.

  • 2 Tbsp Nettle leaf
  • 2 Tbsp Horsetail leaf
  • 2 Tbsp Alfalfa leaf
  • 1 tsp Peppermint leaf

Directions: Combine the herbs in a container and pour 1 quart of boiling water over. Cover the container with a lid and steep for 20 minutes. Strain the herbs and sweeten with a small amount of honey if necessary. Drink this tea throughout the day. Continue to drink this as long as muscles are sore or daily as a compliment to your workout.


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