Best Teas to Soothe Sore, Aching Muscles and Relieve Pain

Teas That May Help Soothe Muscle Pain and Aches

If you deal with regular muscle aches and pains, you may be looking for natural ways to find relief. Various herbal teas have anti-inflammatory, analgesic, and muscle-relaxing properties that may ease muscle pain.

Keep reading to learn more about the research behind teas for muscle pain and get some brewing recommendations. Well also cover how to use tea alongside other remedies for the best results.

What Causes Muscle Aches and Pains?

Muscle pain can occur for many reasons, including:

• Injuries like strains, sprains
• Tension, repetitive motions
• Muscle knots (trigger points)
• Fibromyalgia
• Chronic conditions like arthritis
• Vitamin deficiencies
• Dehydration
• Poor circulation

These issues can cause mild to severe muscle pain. Thankfully, certain teas contain plant compounds that may help

Beneficial Tea Ingredients for Muscle Pain

Compounds like polyphenols, terpenes, and curcuminoids in tea may:

• Reduce inflammation causing muscle pain
• Block pain signals
• Relax cramped, tense muscles
• Improve circulation to muscles

The most researched muscle pain-fighting teas are outlined below.

Best Teas for Sore Muscles

1. Green Tea

Green tea is rich in polyphenol antioxidants called catechins like epigallocatechin-3-gallate (EGCG). Studies indicate EGCG blocks inflammatory pathways, reducing swelling, tenderness, and pain.

One study had participants with chronic inflammatory muscle diseases take 660 mg of green tea catechins daily. After 49 days muscle tenderness, pain, and morning stiffness was significantly lower compared to a placebo.

The powerful anti-inflammatory and antioxidant properties of green tea also make it one of the best anti-inflammatory foods. These effects may benefit muscle soreness.

How to Brew Green Tea for Muscles

Brew loose leaf or bagged green tea using hot but not boiling water for best flavor. Steep 3 to 5 minutes then strain into your cup.

Drink up to three cups of green tea per day. You can also apply used green tea bags or excess tea directly to sore muscles.

2. Sage and Thyme Tea

The savory herbs sage and thyme both have medicinal properties. Thyme contains anti-inflammatory oleuropein and muscle relaxing apigenin, while sage has pain-reducing carnosic and rosmarinic acids.

One study found a combination supplement with 100 mg sage and 50 mg thyme leaf extract significantly decreased painful menstrual cramps compared to a placebo. Another had similar findings using an essential oil blend.

Sage and thyme in tandem may likewise relieve general muscle tightness and pain thanks to their antispasmodic, anti-inflammatory benefits.

How to Make Sage Thyme Tea

To make this aromatic healing tea, boil 1 cup water then remove from heat. Add 2-3 chopped fresh or dried sage leaves and 1 tsp fresh or dried thyme. Allow to steep 5+ minutes then strain. Drink up to 3 small cups a day.

3. Turmeric Tea

The vibrant spice turmeric contains curcuminoids like curcumin, which have notable anti-inflammatory and pain-relieving qualities. Curcumin may ease muscle injuries, fibromyalgia, back and neck pain, arthritis aches, and more.

One study had 80 people with intense muscle soreness take either curcumin (400 mg) or a placebo for 2 days after exercise. Pain scores were significantly lower in the curcumin vs placebo group after 24, 48, and 72 hours.

Compounds in turmeric may relax muscles, dull pain signals to the brain, improve blood flow to muscles, and protect muscle cell health.

How to Make Turmeric Tea

You can make turmeric tea using fresh or dried turmeric root. Grate or chop 1 to 2 teaspoons of raw turmeric then steep in hot water 5+ minutes. Some recipes also use black pepper to boost curcumin absorption.

Drink up to 3 small cups per day, avoiding too close to bedtime. Turmeric may cause slight drowsiness in some people.

4. Ginger Tea

The underground stem (rhizome) of the ginger plant contains anti-inflammatory compounds like gingerols, shogaols, and paradols. Multiple studies confirm gingers ability to reduce muscle pain.

One study gave elbow pain sufferers one gram of ginger root powder per day. After 6 weeks, patients who took ginger experienced 30% greater reductions in pain compared to placebo.

Research also found taking just 1 gram of ginger before training reduced moderate-to-large muscle pain in athletes post-exercise.

How to Make Ginger Tea

To make fresh ginger tea at home, thinly slice a 1-inch piece of ginger root and steep in hot water for 5 to 10 minutes. You can add lemon, honey, cinnamon etc. for more flavor.

Drink up to 3 cups per day maximum, avoiding too close to bedtime as ginger may energize some people.

5. Lavender Tea

The violet blossoms of the lavender plant contain fragrant anti-inflammatory oils used for centuries to treat muscle soreness. Lavender essential oil is particularly popular.

Lavender oil may interact with cells in ways similar to common NSAID pain relievers. When massaged into the skin over sore muscles, multiple studies find lavender effectively reduces tension and pain sensitivity

In one study, patients with neck pain applied lavender oil then took acetaminophen or a placebo when needed. The lavender oil group used 58% less pain medication compared to placebo.

How to Make Lavender Tea

For lavender tea, add 3 to 4 fresh or dried lavender buds per cup of boiling water and steep 10 minutes. Lavender pairs nicely with chamomile, passionflower, sage, black tea, green tea, and mint.

Drink up to 3 times daily as needed. Lavender is generally very safe but avoid large amounts.

Other Potentially Helpful Teas

In addition to the above, some other research-backed teas for muscle relief, exercise recovery, pain, and inflammation include:

• Peppermint tea
• Jamaican dogwood tea
• Willow bark tea
• Capsaicin ginger tea
• Clove tea
• Cats claw tea
• Marshmallow root tea
• Cramp bark tea

Herbal teas like these contain plant compounds that may temporarily relieve muscle tightness, pain, swelling, and spasms when used in moderation.

Other Remedies for Muscle Pain Relief

While some teas may provide short term relief, you may need additional remedies and treatments for chronic, severe, or injury/strain/sprain related muscle pain. Some other options include:

Hot and Cold Therapy

Applying something hot like a heat pack can stimulate blood flow and relax muscles. Cold compresses constrict blood vessels, dulling pain signals, and reducing swelling. Use hot and/or cold treatments for 15 minute intervals as needed.

Over-the-Counter Medication

Nonprescription NSAIDs like ibuprofen (Advil), naproxen (Aleve), or aspirin can alleviate muscle inflammation and discomfort short term when used correctly.

Massage

Soft tissue massage techniques like Swedish massage can reach deeper muscles and trigger points. Massage may loosen knots, reduce stiffness, and boost flexibility over time.

Exercise and Stretching

While resting injured or overworked muscles is important initially, light activity can pump fresh blood and nutrients into muscles aiding repair. Gentle stretches keep muscles flexible and free of knots developing.

Nutrient Support

Getting enough vitamins, minerals, protein, hydrating fluids, magnesium, omega-3s etc. supports overall health and muscle function. Address any deficiencies contributing to your muscle problems.

Consider combining helpful muscle healing teas with therapies like these under your doctor or physical therapists guidance for comprehensive relief.

Precautions and Potential Side Effects

Some general precautions when consuming herbal tea for muscle issues include:

• Start with small amounts to check for allergies
• Avoid excessive consumption
• Stop drinking if reactions occur
• Check for herb-drug interactions

Pregnant and nursing women should also use caution and consult their physician before regularly consuming medicinal teas.

And see your doctor to diagnose severe, chronic, or worsening muscle problems.

The Bottom Line

The anti-inflammatory, analgesic, and muscle relaxing properties in green tea, turmeric tea, ginger tea, sage tea and other brews may relieve muscle soreness and pain. Combining supportive teas with other healthy lifestyle measures promotes the best effects.

However, the benefits of muscle healing teas are often modest and temporary. Seek medical care when needed for severe muscle injuries, chronic conditions causing pain, or other worsening symptoms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.