Having a running injury is never fun, and a visit to the doctor for a running injury can be a major inconvenience and expense. But many running injuries respond well to RICE (rest, ice, compression, elevation) self-treatment, and some runners use some other home remedies for running injuries or ailments. Here are a few runners’ home remedies with a good track record.
Pickle juice for muscle cramps
If you suffer from leg cramps during long runs and races, and you’ve tried different remedies, you may want to give pickle juice a try. Pickle juice has long been touted as a fix for cramping muscles by some runners and coaches, and research has given even more credibility to this home remedy.
Tennis ball as a massage tool
Although there are lots of massage rollers and balls on the market, many runners swear by using an ordinary tennis ball to release muscle knots.
Here’s how to do a tennis ball massage:
- Lie down on the ball and place it right near where you’re feeling a tight spot or muscle knot.
- Then use your body weight to apply consistent pressure and roll back and forth on the ball.
- The best spots for a tennis ball massage are your back, hips, and butt because they’re the easiest to apply consistent pressure.
Frozen bag of veggies as an ice pack
Sure, you can make your own ice pack. But a bag of frozen veggies works just as well, if not better. (There’s something about the way those frozen peas just conform to the shape of your leg.)
Just make sure you wrap the bag of frozen vegetables in a towel, like you would an ice pack, so you’re not putting it directly on your skin.
Duct tape for foot blister prevention
Runners who are prone to foot blisters are sometimes willing to try anything to prevent new ones. Some have used duct tape as a successful preventive measure by applying it to “hot spots”, or irritated, blister-prone areas, before runs.
The idea is that the duct tape protects the foot from the friction from your running shoes, which is what causes the blisters. But don’t put duct take on blisters that have already formed – it’s better to stick with bandages designed for blisters, to avoid possible infection and painful removal.
Cherry juice for muscle pain
Cherry juice is another beverage that’s long been a favorite of runners and coaches, but also has some science to back it up as a possible muscle pain reliever. It contains natural anti-inflammatory chemicals that can reduce muscle pain and swelling. Participants in one study who drank 16 ounces daily for 3 days before a hard workout felt less muscle soreness 2 days later.
Epsom Salt Baths for Relaxation
For muscle soreness or stiffness after a long run, an Epsom salt bath can be an effective remedy. Epsom salts contain magnesium, which is absorbed through the skin and helps relax muscles, reduce inflammation, and improve circulation. It’s a great way to unwind and aid muscle recovery.
How to Use Epsom Salts:
Fill your bathtub with warm water, and add about two cups of Epsom salts. Soak in the bath for 15-20 minutes. For added relaxation, consider adding essential oils like lavender to promote stress relief.
When to Seek Medical Help
While home remedies can go a long way in treating minor running injuries, it’s important to know when to seek professional help. If the pain persists or worsens after a few days of self-care, or if you experience symptoms such as severe swelling, bruising, or difficulty moving the affected area, it’s time to see a healthcare professional.
Sources:
Connolly, D A J. “Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage” Br J Sports Med 2006;40:679-683
Miller, KC. “Reflex inhibition of electrically induced muscle cramps in hypohydrated humans.” Med Sci Sport Exerc 2010 May;42(5):953-61.
More on Running Injuries:
7 Simple Ways Runners Can Prevent Running Injuries
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
