Sore muscles can happen to anyone—whether you’ve had an intense workout, a physically demanding day, or just feel the effects of daily stress. Luckily, nature offers a variety of herbs and minerals that can help soothe sore muscles, reduce inflammation, and promote faster recovery. In this post, we’ll explore the best herbs, minerals, and a DIY recipe for a magnesium cream or salve infused with powerful herbal allies.
Herbs For Sore Muscles
Arnica (Arnica montana)
- What it does: Arnica contains compounds called sesquiterpene lactones, which reduce inflammation and inhibit pain signals at the cellular level. It also increases circulation to help flush out toxins and lactic acid buildup.
Comfrey (Symphytum officinale)
- What it does: Rich in allantoin, comfrey helps promote cell regeneration and reduce inflammation, making it excellent for tissue repair. It speeds up the healing process for muscle strains and sprains.
Peppermint (Mentha × piperita)
- What it does: Peppermint contains menthol, which provides a cooling effect and helps relieve muscle tension by increasing blood flow to the affected area.
Cayenne (Capsicum annuum)
- What it does: Cayenne contains capsaicin, a compound that works by depleting a chemical called substance P, which transmits pain signals to the brain. This reduces pain and inflammation over time.
St. John’s Wort (Hypericum perforatum)
- What it does: St. John’s Wort has anti-inflammatory and analgesic properties that calm nerve-related muscle pain. It’s especially helpful for sciatica and nerve inflammation.
Minerals For Sore Muscles
Minerals play a vital role in muscle function and recovery. Here’s a list of essential minerals and how they help at the cellular level. Magnesium can be used topically in salve form, but can also be taken internally. The other minerals listed are all for internal use:
Magnesium
- Best type for muscles: Magnesium oxide is the best form for topical application, as it’s highly absorbable through the skin.
- What it does: Magnesium regulates muscle contractions by balancing calcium and potassium at the cellular level. It reduces cramping, improves muscle relaxation, and supports ATP (energy) production, which muscles need for repair.
Potassium
- What it does: Potassium helps maintain proper electrolyte balance and prevents muscle cramps by ensuring proper nerve signal transmission.
Calcium
- What it does: Calcium works closely with magnesium to regulate muscle contractions. It’s essential for muscle function and recovery.
Zinc
- What it does: Zinc supports cell repair and protein synthesis, both of which are crucial for muscle recovery after physical exertion.
If you haven’t tried making a sore muscle salve, this one is a great one to start with. The herbs are powerful so don’t over do it.
When you store your salve, be sure you keep it in a cool dark place, just like any other herbal preparation. Heat will not just break down the herbal properties, but also liquify the mixture. That gets quite messy.
If that does happen, stick it in the refrigerator and it’ll harden back up in no time.
Sore Muscle Salve
Ingredients
- 1/4 cup Magnesium Sulfate (Epsom Salt)
- 2 Tbs Hot Water
- 1/4 cup Coconut Oil
- 2 Tbs Beeswax
- 1 Tbs Arnica Oil
- 1 Tbs Comfrey Oil
- 5-10 drops Cayenne Oil
- 7 drops St. John's Wort Oil
- 5-10 drops Peppermint Essential Oil
Instructions
- In a small bowl, dissolve the magnesium in hot water, stirring until fully dissolved. Set aside.
- In a double boiler, melt the coconut oil and beeswax together until fully combined.
- Add the arnica oil and comfrey oil to the melted mixture, stirring gently.
- Slowly add the dissolved magnesium mixture to the oil and beeswax blend, whisking continuously until a creamy texture forms.
- Once the mixture cools slightly, add the peppermint essential oil, cayenne oil, and St. John’s Wort oil.
- Pour the cream into a clean, airtight jar. Store in a cool, dry place.
