Have Sore Muscles?

Working out is great, and feeling your sore muscles after is even more rewarding.. but personally, when I’m extremely sore it slows me down throughout my day.

When training intensely, I make sure to be eating a sufficient amount of calories throughout my day and stretch before and after my workouts. (I LOVE STRETCHING IN THE SAUNA. THE HEAT FEELS AMAZING AND I JUST MIND MY BUSINESS).

I’m passionate about finding proven natural remedies/alternatives. When I came across this study I had to share! (it’s the sociologist in me, I love studies!!)

In the study below, daily consumption of Ginger (raw and/or heated) has been proven to reduce inflammation/muscle pain after exercise.

Heat treatment of ginger has been suggested to enhance its hypoalgesic effects.

The purpose of this study was to examine the effects of 11 days of raw (study 1) and heat-treated (study 2) ginger supplementation on muscle pain.

Study 1 and 2 were identical double-blind, placebo controlled, randomized experiments with 34 and 40 volunteers, respectively.

Participants consumed 2 grams of either raw (study 1) or heated (study 2) ginger or placebo for 11 consecutive days. Participants performed 18 eccentric actions of the elbow flexors to induce pain and inflammation. Pain intensity, perceived effort, plasma prostaglandin E(2), arm volume, range-of-motion and isometric strength were assessed prior to and for 3 days after exercise.

Results Raw (25%, -.78 SD, P = .041) and heat-treated (23%, -.57 SD, P = .049) ginger resulted in similar pain reductions 24 hours after eccentric exercise compared to placebo. Smaller effects were noted between both types of ginger and placebo on other measures. Daily supplementation with ginger reduced muscle pain caused by eccentric exercise, and this effect was not enhanced by heat treating the ginger.

This study demonstrates that daily consumption of raw and heat-treated ginger resulted in moderate-to-large reductions in muscle pain following exercise-induced muscle injury. These findings agree with those showing hypoalgesic effects of ginger in osteoarthritis patients and further demonstrate ginger’s effectiveness as a pain reliever.

I’m going to start drinking Ginger tea consistently every day and continue my training program. I”ll keep you guys posted with my experience on my twitter account! Thanks for reading!

Source: https://www.ncbi.nlm.nih.gov/pubmed/20418184