Best Way to Soothe Sore Muscles Naturally

Learning forefoot running may cause you to have sore calves and ankles. In essence, the theme of Run Forefoot is naturalness –running naturally and healing yourself naturally. Furthermore, stretching was found to be ineffective at preventing and treating lower leg soreness in runners. If anything, stretching does the exact opposite –it stretches torn, inflamed muscle fibers. The best way to soothe sore muscles is with an anti-inflammatory that relieves stiffness and pain. That is exactly what happens when you use the following natural remedies.

Best Way To Soothe Sore Muscles Naturally

Best Way to Soothe Sore Muscles Naturally

I have compiled a list of scientifically proven to be effective all-natural muscle pain relievers.

Ginger – According to research in the journal Phytotherapy Research, taking 250-mg of ginger daily, over-turns pain and was found to reduce inflammation and diminishes the production of prostaglandins (chemicals in the body that transmit pain).

Pycnogenol– This is a supplement that comes from French pine trees and was found to reduce cell-damaging free radicals, therefore reducing inflammation. It may improve cognitive function too.

Patchouli Oil – This oil contains natural anti-inflammatories that relieves swelling, stiffness and pain. Add 2 drops into your favorite unscented moisturizer for results.

Elderflower Tea –  This sweet, fruity tasting tea contains rutin, a powerful anti-inflammatory that is found in apples and figs, and potently fights inflammation, especially chronic tissue swelling and pain.

Omega-3s – Omega 3’s are great for reducing swelling in the joints by inhibiting cytokine production as well as cartilage eroding enzymes.

Vitamin D– Many runners may be more prone to aches and pains in the winter because the main source of vitamin D, the sun, is less apparent during the cooler months. Your body does not synthesize vitamin D which means you need to get it on your own. A great way to do this is taking vitamin D supplements everyday. The exciting thing about vitamin D is that is eases arthritic pain signals.

Green Tea – A brew of green tea is packed with joint-inflammation reducing antioxidants. This stuff also slows the progression of arthritis.

Black Tea – Like green tea, black tea packs lots of anti-inflammatory flavonoids that are highly effective in soothing joint pan.

Pomegranate Extract – This contains polyphenols that quickly tampers down inflammation.

Hemp Seeds – Hemp seeds contain the good fats as fish and was found to reduce inflammation levels by 29%.

Curcumin – Curcumin is a derivative of the turmeric root and was found to be just as effective as ibuprofen and acetaminophen at reducing muscle pain without the side-effects on the liver and kidneys.

Ashwagandha – Not only does this reduce inflammation, it also boosts memory too!

Cloves – This spice contains the most amount of anti-oxidants than all other spices. In particular, it contains eugenol which aids in relieving pain.

More From Run Forefoot:

Best Pre-Run Fuel

What is Forefoot Running?

Heel Strike vs Forefoot Strike

Benefits to Running Barefoot


Chaudhuri et al. Anti-inflammatory activity of Indian black tea (Sikkim variety). Pharmcol Res, 2005; 51(2):169-175.

Harokopakis et al. Inhibition of Proinflammatory Activities of Major Periodontal Pathogens by Aqueous Extracts From Elder Flower (Sambucus nigra). J Periodon,  2006; 77(2):271-279.

Rohdewald, P. A review of the French maritime pine bark extract (Pycnogenol), a herbal medication with a diverse clinical pharmacology. Int J Clin Pharm Therap, 2002;40(4):158-168.

Salahuddin, A. Green tea polyphenol epigallocatechin 3-gallate in arthritis: progress and promise. Arthritis Research & Therapy, 2010, 12:208

Su et al. Experimental study on anti-inflammatory activity of a TCM recipe consisting of the supercritical fluid CO2 extract of Chrysanthemum indicum, Patchouli Oil and Zedoary Turmeric Oil in vivo. J Ethnopharm, 2012; 141(2): 608-614.



Bretta Riches

"I believe the forefoot strike is the engine of endurance running..."

BSc Neurobiology; MSc Biomechanics candidate, ultra minimalist runner & founder of RunForefoot. I was a heel striker, always injured. I was inspired by the great Tirunesh Dibaba to try forefoot running. Now, I'm injury free. This is why I launched Run Forefoot, to advocate the health & performance benefits of forefoot running and to raise awareness on the dangers of heel striking, because the world needs to know.
Bretta Riches

P.S. Don't forget to check out the Run Forefoot Facebook Page, it's a terrific place to ask questions about forefoot running, barefoot running and injury. I'm always happy to help!