>U Mom Knows Best: Natural Ways to Treat Muscle Pain From Exercise

Friday, January 24, 2020

Natural Ways to Treat Muscle Pain From Exercise


How to get some natural relief from muscle aches and pains


This page may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. I received aPowerDot to facilitate this post.

  Do you suffer from occasional aches and pains from working out? No matter how careful you are when you are running on the treadmill or lifting weights, sometimes you overwork those muscles. At times these muscle pains or soreness are minor and go away quickly without the help of any medicines. Then there are the pains in your body that linger for many hours or several days. These body aches or muscle pains can discourage you from working out the next day. I have many things that I do to first prevent muscle pain but when I do get the pain in my leg muscles from running extra miles, I reach for many different muscle remedies to help soothe my sore muscle pain.


 Last month, I notice that my right arm hurt when I tried to wash the back of my left shoulder. I had just finished lifting weights at the gym so I figured that I may have pulled a muscle in my upper arm. I finished my shower and thought to myself it will better in the morning. Since it only hurt when I reach over my left shoulder, I did not apply any muscle cream to my arm. A couple days later I noticed the pain in my tricep again after I was showering up after my weight lifting session at the gym. So after my shower, I reached for my CBD muscle cream and applied it to my arm. That gave me some great pain relief. I love using CBD oil for pain relief. I understand if CBD oil is not for you or you are worried about THC on a workplace drug test. My neighbor works for the government and his security clearance won't even allow him to have CBD oil products in the house. CBD oil has such a small if no amount of THC in it that it will not show up on a drug test but the government has its rules. So I will tell you about other natural products that I use for pain relief.


 I am not going to let pain get in the way of my fitness goals. Six months ago, I decided to challenge my body and take my fitness routine to a new level. I decided to add free weights to my workout plan so I could get some muscle strength in my arms. My older son told me that free weights did a better job of working your core muscles. I knew that my stomach muscles could use some toning. So I started lifting weights 3 times a week to strengthen my muscles and tone my body. I used hand weights of 10-20 pounds, in each hand as I was not looking to bulk up my muscles. Before I started my exercise challenge, I took some body photos. I just recently took the after body photos. I was amazed at how my body changed, especially in my mid-section. My stomach looked amazing.

Click here to see my before and after photos of my body!

Turmeric


 My favorite natural pain relief and pain prevention supplement is turmeric. I discovered this supplement many years ago when I injured my ankle. I had an ankle joint injury and was having to take ibuprofen for pain relief. I wanted to avoid the long term side effects that come with taking ibuprofen like stomach ulcers. So I searched for a natural pain relief remedy and discovered turmeric. After taking the turmeric supplement for a week, the pain in my ankle went away and the swelling got better. Turmeric is great for inflammation and has the best potency when taken in a supplement form vs in the powder spice. Turmeric supplements have a higher concentration of curcumin (turmeric root) and black pepper fruit for better absorption. Turmeric is also great for a daily supplement to keep your joints healthy. Exercise can cause inflammation which leads to the pain. I have also discovered that turmeric works best as a prevention pain reliever so try to take it before your workout. The recommended turmeric dosage is between 500-2,000 mg of curcumin per day. I like to take 1000 mg of curcumin a day.



 I can tell when I forget to take my turmeric capsules. The other day I went running and my legs started hurting halfway into my run. The light bulb went off in my head and I remembered that I did not take any turmeric supplementation that morning. 


Arnica 






  Arnica is a homeopathic medicine that temporarily relieves muscle pain and stiffness. This natural supplement comes in many forms like tablets, cream, gel, and ointment. I discovered this pain reliever at a fitness conference. I like using arnica after my fitness session for those times that my muscles are sore. I also like using this cream on my kid's bruises as it offers some nice pain relief for those times when they get hurt from playing. Arnica does not make me sleepy like CBD does so arnica is great to use during the day for my muscle pain. Last year when I attended a fitness conference, I overdid it in the expo trying out all the new exercise equipment and machines. My calves were super sore and rubbing arnica gel on them took away the pain so I could sleep that night.

  My boys love arnica too! The other day my boys were having fun at the skateboard park. One landed hard on his knee and the other did something to his foot. When we got home, I gave my boys some arnica tablets and had them rub some arnica cream on their bruises. The boys then went to their church youth group and forgot about their pains. When they got home later that evening, my boys asked me where the arnica was. I said to my boys, " I love that you are asking for arnica!" and the oldest one replied, "yea, cause it works!"

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CBD Oil














 CBD oil is great for muscle aches and other pains. This natural supplement comes in many forms like liquid, gummies, and creams. CBD oil is safe to use and I even give it to my kids for pain relief. I like using CBD creams as some have the added benefit of methol to give soothing pain relief. For some people, like me, it has a relaxing effect. So I like to use CBD oil creams at night for pain help. For me personally, CBD also has a healing effect. I discover the pain relief power of CBD a couple of years again when I had a trigger thumb. I had received some samples of CBD cream, again from a conference, and decide to try it on my painful stiff thumb. I applied the CBD cream on my thumb before I went to bed and in the morning my thumb felt better and was no longer stiff.

 CBD oil is another favorite natural home remedy that my boys will use. The other day the teen was complaining that his head hurt, so I gave him a CBD gummie. Within 20 minutes, his head felt better. My boys also like using CBD cream on their many bumps and bruises that they get from sports like skateboarding. I will always use CBD first before I give my boys over the counter pain relievers, especially after they visit the orthodontist.

                    Massage therapy



 Massaging a sore muscle helps with pain and stiffness. My husband sure does love back rubs and using the hydro massage at the gym. The problem is those involve me giving him a back rub, which hurts my hands or my husband having to wait a long time at the gym to use the hydro massage. I discovered a more effective tool that gives my husband a deeper massage and does not involve my hands. The PowerDot also helps with muscle recovery and more. This performance tool recently helped me with my stiff upper arm muscle after other natural pain relievers and rest did not work.



 Remember that sore stiff tricep muscle I was talking about earlier? The natural pain creams like CBD oil and arnica were only taking care of the pain temporally. After a couple days of the pain, I knew that I must have overworked my arm muscle and I took a week off from lifting weights. I also did not do any exercises that involved that arm. The pain and stiffness did not go away. I even tried hot and cold therapy. My PowerDot arrived in the mail and I decided to give the electrical stimulation a try on this annoying arm pain. I had requested this at-home performance tool to use with my training but instead, I had a perfect opportunity to see how it could help with muscle recovery and pain relief.

The PowerDot is like having an at-home physical therapist and massage therapist



  I liked how easy and cost-efficient the PowerDot is compared to physical therapy sessions. With my insurance, I have a $175 deductible and $50 co-payment for me to just see the PT person one time. The PowerDot is like having an at-home physical therapist and massage therapist. I like that I can use this pain-relieving device while doing other things. I don't even have to leave my home for my muscle therapy. I can use my PowerDot when I want when the pain strikes, no need to make an appointment! So the cost of this amazing Smart Muscle Stimulator is so worth it.

 The small Smart Muscle Stimulators™ are easy to attach and I love that I can control it through an app on my phone. It even comes with a case so I can use it at the gym or while traveling. Right now I am using the muscle massage device for pain relief but the PowerDot does so much more. This small device is a powerful fitness performance tool that can enhance your workout.


PowerDot® is the world's smartest muscle recovery & performance tool. The Smart Muscle Stimulator connects via Bluetooth® to an intuitive mobile app that controls 12+ electric muscle stimulation programs designed to help you:

  • Recover faster
  • Massage out knots
  • Avoid training fatigue
  • Relieve muscle & joint soreness
  • Increase muscle strength & endurance
  • Increase blood circulation
  • Warm-up muscles to prevent injury
  • Feel your best
Clinically proven, pain-free, and FDA cleared - It’s that simple.



 PowerDot is an FDA approved NMES & TENS device

  I normally do not like massages but the PowerDot was gentle yet effective. I place the stimulators on my arm muscle and selected the program on my phone. I liked that I could select the amount of intensity that felt right on my muscle. I could select the program that was best for my body part and what I wanted to achieve, like pain relief. I could see the PowerDot moving my arm muscle as it gently massaged it.  I was able to work on my computer while the PowerDot worked its magic on my sore muscle. I could feel the muscle recovery device reducing my inflammation and take away the stiffness. This device gave my arm muscle a deep massage.



  After I used the PowerDot Smart Muscle Stimulator on my arm, my muscles felt less stiff and I had a better range of motion with my arm. My tricep did not hurt when I put pressure on it. I continued to use the PowerDot after each weight lifting session for about a week and the results were what I expected. My arm no longer had that annoying pain when I placed it over my other shoulder. I was able to wash my back without any pain.



Heat therapy

 Heat therapy is one of those home remedies that may work for natural pain relief but it is also one that you have to be careful with. A heating pad is great for sore muscles but it can make an injury worse. So you have to know if your pain is from overworked muscles or an injury. My husband fell on his arm a couple of months ago. He only had a bit of pain for a day and aspirin took care of that. My husband has not realized that natural pain relievers work. So he thought nothing of his falling on his arm. About a week later, his elbow started hurting. So my husband put the heating pad on his arm as he thought that he overworked his arm at the gym. The next day his elbow was swollen and my husband was ready to head to the urgent care, thinking that he broke his elbow.

 Since I did not want him spending $200, I told my husband to apply compression, ice, and elevate his arm for the weekend to see if that could help. I did not think that my husband broke anything as he was able to move his arm. My husband insisted that his arm felt better with heat, even though I told him that heat could make an injury worse, so he did not use ice therapy on his arm.

  The swelling did not go down on my husband's elbow and he went to the urgent care that Monday. He came home later and told me that the doctor said he injured a tendon. I wanted to say, "I told you so" but I did not. The doctor told my husband to apply compression, ice, and elevate his arm.

  
Cold therapy

  Sometimes something as simple as placing an ice pack on the sore muscle can help relieve the pain. The cold ice pack can dull the pain and take away any swelling or inflammation. I keep several large flexible gel ice packs in my fridge so they are ready to use. These ice packs get used often as I have boys who play rough and participate in sports. Cold therapy is also great for headaches. Ice pain relief is always best to use if you think that you injured a muscle, tendon, or bone as coldness will help with the swelling.

Rest

 Rest is always a good thing when you have muscle aches. Sometimes a day of rest can do wonders for a sore muscle. I am a firm believer in taking a day off from weight lifting so your muscles can rest and repair. The arm pain that I received from lifting weights did go away with using the PowerDot and taking some time off from my weight lifting routine. I did not want this pain to turn into an injury or a muscle tear.

If the pain gets worse or does not go away see a doctor 

 I am not a doctor or a physical therapist. These are natural at-home remedies that have worked for me and my family. If you are unsure if your pain is more than a muscle ache, then seek medical advice. When I have questions I call the nurse line that my insurance offers. I may also use a video doctor before I head to the doctor or the urgent care. There have been times when I knew that an injury needed medical attention, like when I tore my hamstring, and I made an appointment to see a doctor. Tearing a hamstring was not fun and I experienced burning pain in my leg that made me question if I broke a bone. My hamstring tear made me take a break from running and several weeks of physical therapy.


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17 comments:

  1. I have been adding fresh tumeric to my daily smoothies. It tastes just like carrots when mixed together with other fruits. I need to get my pill form from Amazon.

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  2. So I just started the Couch to 5K and my knees are not super thrilled. It's not even so much my knees but the spot on the inside and down from them. I'm not sure what that is about but maybe these will help. I do already take turmeric daily and drinl turmeric CBD tea.

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    1. Congrats on starting the fitness routine. I hope that these tips help and it gets easier

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  3. My husband started using a CBD stick a few months back and he swears by it! He says it's the only thing that makes the ache in his arm better.

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  4. What great tips. I especially love the addition of turmeric! But that powerdot sounds pretty darn amazing, we may need to look into that for our household. Achy household we are. The heating pad is one of my best friends too ;)

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  5. I need to start taking turmeric. My husband would benefit from using the PowerDot. The physical training that he does with the military is taking more of a toll on his body as he gets older.

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  6. These are really amazing tips! Thanks so much for sharing! So helpful!

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  7. I suffer from chronic pain and turmeric and CBD have been my go to’s, thanks for sharing

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  8. These are great tips! I do need this as I experience some muscle pain from physical activities too.

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  9. Thank you for sharing these tips! I have been dealing with muscle pain all week! I know its because I just started exercising this week, but this pain really discourages me from continuing on.
    -Monica

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  10. I already do most of these. But I had not heard of the PowerDot. So cool! Now I want one!

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  11. Turmeric sounds amazing. Never had powerful muscle pain, but I'm starting to exercise again soon... it's better to be prepared.

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  12. I often take a tumeric supplement. It definitely helps with the muscle pain.

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  13. Excellent post! I highly recommend CBD balm or oil for your joints. You can also get capsules with CBD in them and something else which helps reduce muscle ache after exercising. I can't remembering exactly what it is but it's great. I've started walking again recently after a year off for treatment. My legs were aching after my first 2k but the CBD balm/oil really helped!

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  14. I want to try the powerdot muscle stimulator. It would help with my back pain. I don't do much exercise but I do have neuropathic pain brought about by my diabetes. Thanks for your suggestions on pain relief.

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  15. These are great tips! I have some CBD roll on gel that really helps my little aches and pains.

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