Tag Archives: injury

Sore Muscle Relief

I don’t quite like the feeling of muscle soreness. Do you? It’s just irritating. Every small or involuntary action that you make, like lifting your hand, for example, sends spasms of raw muscle pain and waves of discomfort up your body, making you take every step cautiously. Muscle soreness thwarts every small action that you’ve set up for yourself and that is no way to live. That is why sore muscle relief becomes important and that is exactly what we will be discussing today. Continue reading for various ways to get rid of sore muscles.

What are Sore Muscles?

Sore neck and shoulder muscles


Typically you’ll experience sore muscles after workout or a strenuous day of physical activity. This is caused by Delayed Onset Muscle Soreness (DOMS). This occurs when there is a sudden change in activity that exerts more pressure on the muscles and causes exertion. The muscles becomes sore as a result of that and take some time to adjust to the sudden pressure that is put on them. If you continue to exert the same pressure on the muscles then they will get used to the stress and the pain will diminish.

Muscle soreness should not be confused with a sprain or strain in the muscles which are caused by a sudden jerking action. You will typically experience sore muscles after 8-12 hours of physical activity unlike a sprain. The burning sensation that sore muscles have to is caused by the lactic acid build up in muscles. This is released in the body to supply the excess need of oxygen which is not possible for the blood to fulfill. Being an acid, it burns every time the muscle is moved.


What a Pain in the neck!

Natural Methods of Relief

The sore muscles and joints pain isn’t pleasant even though you know that something good has brought it on. Then what is one to do about it? Continue to bear it or take some measures to remedy the pain? Here are some muscle sore relief methods that you can take up.

 Cold Packs or Hot Packs…or Both?

Hot Packs – Soreness, overexertion

Cold Packs – Injury, inflammation


Kat’s Handmade Herbal Hot/Cold Packs


The most effective sore muscle remedy is Hot Packs. Better still, take a warm bath, shower or sit in a jacuzzi right after a strenuous workout for instant relief.  By using a Hot Pack or some other warm therapy you soothe the aching muscles and also send fresh blood/lymph to the area to “clean” out the lactic acid and wastes/toxin build-up.  Apply this Hot Pack for 10-20 minutes several times a day for a day or two.

Cold Packs are specifically for treating injured or inflamed conditions.  Cold reduces the blood flow to the muscles by constricting the blood vessels. Therefore, the pain and inflammation will ebb away. If a Cold bath is not possible then use a cold pack on the injured/inflamed muscles and the pain and inflammation will die down. Apply these cold packs for 15-20 minutes every hour for the first two to three days.

Both Hot Packs and Cold Packs can be used in some situations quite effectively as contrast therapy.  When you need to bring the healing power of fresh blood/lymph to the area AND bring down inflammation contrast therapy is perfect for this.  If inflammation IS present, start with a Cold pack; 10 minutes on and then transition to a Hot Pack; 10 minutes on.  Cycle a few more time and do this at least 2-3 times per day for 2-3 days.


Over-the-Counter Medicines

Certain anti-inflammatory capsules are designed to reduce the pain and ease the symptoms of sore muscles. These would include aspirin, naproxen, ibuprofen etc. Make sure to consult your doctor before taking these pills.


Herbal Medication

If you aren’t into the synthetic medication forms, then you can try some herbal medicines. Ginger, dong quai, St. John’s wort, sage, arnica, devil’s claw and others are known to lead to instant relief.


Gel, cream, pill…Arnica is superior at natural pain control

Arnicare Cream, Horizontal, 2.5 Ounce Sore Muscle Relief
Arnica Montana by Hyland’s Homeopathic – 250 tablets, 30X Sore Muscle Relief

Other Methods for Relieving Sore Muscles

  • Giving the sore muscles a light massage with the help of aromatic oils is known to provide relief.



  • Doing light stretches will help to open the constricted muscles and lead to relief.



Gently, slowly, easy.


  • Swimming is another very effective way of bringing in sore muscle relief. The movement of muscles used helps to reduce the inflammation and pain.
  • Start taking vitamin supplements to aid the body in handling the stress.
  • To prevent sore muscles after running or jogging or any other physical sport, make sure that you do some warm up exercises, that focuses on working all muscle groups.
  • Increase the intensity of the workout steadily so that it does not lead to a strain on the muscles and cause sore muscles.
  • Drink water, water, water, water!
  • Gentle stretching after Hot Pack use is highly recommended!

This article can also be viewed at Simply-Living-Simply

Medical Preparedness

Welcome to another installment of the 12 Essential Skills that everyone should know. In this episode we will be talking about medical preparedness, finding the right medical kit for you and your family and most of all taking medical training courses.

Medical emergencies during a crisis are not a simple as being able to just drive down the street to see your local doctor and to add to that emergency service like an ambulance could be hours if not days away from getting to you depending upon the severity of the crisis at hand. Therefore, having a fully stocked medical kit on hand and separate from you day to day home medical kit is required.

1. Gauze pads (at least 4 x 4 inches).

2. Two large gauze pads (at least 8 x 10 inches).

3. Box adhesive bandages (band-aids).

4. One package gauze roller bandage at least 2 inches wide.

5. Two triangular bandages.

6. Wound cleaning agent such as sealed moistened towelettes.

7. Scissors.

8. At least one blanket.

9. Tweezers.

10. Adhesive tape.

11. Latex gloves.

12. Resuscitation equipment such as resuscitation bag, airway, or pocket mask.

13. Two elastic wraps.

14. Splint.

15. Directions for requesting emergency assistance.

This may be fine during a normal day to day encounter with an injury, but during an emergency the stocking supplies will not last very long, especially if one of your family members gets a serious injury and the wound needs constant attention.

Additionally, these basic medical kits do not take into consideration for any medical needs that you or your current family members may have such as high blood pressure, or diabetes.

Click here for a .PDF for a handbook on storing and securing medications

Speak to your doctor about the possibility for getting an advance supply of medications that you or your family take on a daily basis, just keep in mind the storage aspect of these medications as some of your medications may require refrigeration or are sensitive to light and moisture so plan accordingly, also remember to always keep your medications out of reach of your children.

EMT medical kits are one of the better kits on the market as they are the first responders to an emergency. However these kits can be very expensive, some are over $200.00 but it is an expense that will be worth while. It is like car insurance, you pay for it regularly and the amount adds up over time but when you actually need it, it is a godsend! So seriously consider purchasing an EMT kit or research what is standard in one and build it for your self and your family.

Stand Back I am certified!!!

I would urge every single one of our readers to seek out medical training. Basic Cardiopulmonary Resuscitation (CPR) classes and some basic first aid classes, you can search online for classes in you area. As stated earlier, when an emergency situation rears its ugly head in your life either during large emergency or an emergency at home having these kids of skills can be the difference between life and death.


There are medical reference books that you can purchase to help compliment the classes that you may or may not take; regardless medical preparedness is a life sustaining skill. Do not forget that with technology these days there are a lot of eBooks out there you can get, however do not rely on these alone because if you lose power and have no way of charging your electronics these manuals are now out of your reach.

In 2009, The National Hospital Ambulatory Medical Care Survey (NHAMCS) released an Emergency Factsheet that gathered statistics of emergency department use, including the most common reasons adults and children sought medical care and treatment.

  • Stomach and Abdominal pain (9.6 million)
  • Fever (7.4 million)
  • Chest Pain (7.2 million)
  • Headache (4.0 million)
  • Shortness of Breath (3.7 million)
  • Back Symptoms (3.7 million)
  • Pain unspecified (2.9 million)
  • Vomiting (2.9 million)
  • Throat Symptoms (2.6 million)

Vitamins are a wonder of the natural world, they can contain a lot of the vitamins, minerals and trace elements that our body needs, however your body will still need food, water and oxygen.

Click here for an article about what vitamins your body needs

When looking for a vitamin, look for one that will contain more of the body essentials and that is also time released. The biggest reason that you want a time released vitamin is that your body can only process so much at once and the excess gets removed from the body. Utilizing a time released multi-vitamin will help the unnecessary loss of those essential vitamins, minerals and trace elements our body needs to function on a daily basis. Yes you will get a lot of these through the foods that you eat, however during an emergency situation you may not be able to eat like you normally do, due to rationing or a restricted diet; by adding a multi-vitamin to your daily routine you will help ensure your body is getting all that it needs.

For our other installments of the 12 Essential Skills everyone should know, please go to our installment page: 12 Essential Skills

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