Natural Ways to Address Muscle Soreness and Cramping

Whether you're a runner, swimmer, or fitness enthusiast, you've likely felt it—that sudden, gripping muscle cramp that stops you in your tracks. One moment, you're in the zone; the next, you're wincing in pain, trying to shake it off. But it only tightens more. Sound familiar?

Despite how common muscle cramps are, we still don’t fully understand why they happen. Factors like exercise, pregnancy, electrolyte imbalances, nerve compression, and reduced blood flow may all play a role.^1,2 So, what actually helps? Let’s explore the latest research—where, surprisingly, some popular remedies may not be as effective as we once believed.

Muscle Cramp and Soreness Remedies That May Not Deliver

A Cochrane Review found that oral magnesium wasn’t likely to help with muscle cramps in older people, and the findings were inconsistent in pregnant women.³ A recent randomized, placebo-controlled trial in pregnant women found no difference in leg cramps with magnesium compared to placebo.⁴

Magnesium Supplements and Epsom Salt Baths:

Epsom salt baths (magnesium sulfate) have long been a go-to for muscle relaxation. Even trendy “float” centers, filled with magnesium-rich water, claim to ease soreness and stress. A study found that a one-hour float helped reduce post-exercise pain in healthy men—but it’s unclear if magnesium was the reason. Other factors, like relaxation and sensory deprivation, could have played a role.⁵

A warm bath can help you relax, but there’s no strong evidence that adding Epsom salts makes a significant difference for muscle cramps.

Cool-Downs and Stretching:

Many believe after exercising intensely a period of low-to-moderate intensity will prevent muscle soreness and injuries, but this doesn’t appear to be true.⁶ A 2018 review found evidence on active cool-downs shows it doesn’t significantly reduce soreness, stiffness, or range of motion and may inhibit muscular glycogen resynthesis (energy storage).⁶ This same review found that static stretching before or after exercise didn’t reduce muscle soreness.⁶

What May Help with Muscle Cramps and Soreness

Foam Rolling:

This simple yet effective tool can be a game-changer for muscle soreness and cramps. Using a foam roller after exercise may help reduce soreness and even improve performance the next day.⁶

Physical therapists from Harvard recommend rolling each muscle group for 30 to 120 seconds to relieve soreness and potentially prevent cramps.⁷ Adding foam rolling to your recovery routine could be a quick and easy way to keep your muscles feeling their best.

Tart Cherry and Pomegranate Juice

Some research suggests that tart cherry and pomegranate juice may help reduce muscle soreness. In one small study, runners who drank 12 ounces of tart cherry juice twice a day for a week before a 16-mile run reported less pain.⁸ A research review found similar benefits from tart cherry juice, and one study even linked pomegranate juice to reduced soreness.⁹

However, not all studies agree. A recent trial comparing tart cherry, pomegranate, and placebo drinks in non-resistance-trained men found no significant difference in muscle soreness between the groups.¹⁰ While these juices may offer antioxidants and other benefits, their effectiveness for muscle recovery remains uncertain.

Ginger

Ginger may offer some relief, but the dose and duration matter. A small study found that taking 1.4 grams of powdered ginger daily for five days helped runners feel less sore by day three.¹¹ A review of multiple studies suggests that up to 4 grams of ginger after intense exercise may reduce soreness and speed up recovery.¹² However, lower doses (like 2 grams) in a single serving didn’t show the same benefits.¹²

Curcumin (Turmeric Extract)

Curcumin, the active compound in turmeric, has gained attention for its potential muscle recovery benefits. A research review found that doses ranging from 150 mg to 5,000 mg can help reduce post-exercise soreness.¹³ Interestingly, a single dose of 150–200 mg after exercise was effective, while smaller amounts (90 mg twice daily for a week before

Muscle cramps and soreness can derail a good workout, but there are natural ways to ease discomfort. While tart cherry juice, ginger, and curcumin show some promise, the research is mixed. What works for one person may not work for another, so it’s worth experimenting with different remedies to find what helps you recover best.

To further address minor pain, soreness, and discomfort, Metagenics™ offers expertly crafted supplements:

• SPM Active® One Daily for Body and Joint Support*
• Rapid Relief for Body Soreness*

References:

1. Young, G. (2015). Leg cramps. BMJ Clinical Evidence, 2015, 1113.
2. Mayo Clinic Staff. (2021, February 11). Muscle cramps. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/muscle-cramp/symptoms-causes
3. Garrison, S. R., et al. (2012). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews, 2012(9), CD009402.
4. Araújo, C. A. L., et al. (2020). Oral magnesium supplementation for leg cramps in pregnancy—An observational controlled trial. PLOS ONE, 15(1), e0227497.
5. Morgan, P. M., et al. (2013). The acute effects of flotation restricted environmental stimulation technique on recovery from maximal eccentric exercise. Journal of Strength and Conditioning Research, 27(12), 3467–3474.
6. Van Hooren, B., et al. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries, and the long-term adaptive response. Sports Medicine, 48(7), 1575–1595.
7. Harvard Health Staff. (2021, February 11). Roll away muscle pain. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/roll-away-muscle-pain
8. Kuehl, K. S., et al. (2010). Efficacy of tart cherry juice in reducing muscle pain during running: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 7, 17.
9. Bowtell, J., et al. (2019). Fruit-derived polyphenol supplementation for athlete recovery and performance. Sports Medicine, 49(Suppl 1), 3–23.
10. Lamb, K. L., et al. (2019). No effect of tart cherry juice or pomegranate juice on recovery from exercise-induced muscle damage in non-resistance trained men. Nutrients, 11(7), 1593.
11. Wilson, P. B. (2020). A randomized double-blind trial of ginger root for reducing muscle soreness and improving physical performance recovery among experienced recreational distance runners. Journal of Dietary Supplements, 17(2), 121–132.
12. Rondanelli, M., et al. (2020). Clinical trials on the pain-lowering effect of ginger: A narrative review. Phytotherapy Research, 34(11), 2843–2856.
13. Yoon, W. Y., et al. (2020). Curcumin supplementation and delayed onset muscle soreness (DOMS): Effects, mechanisms, and practical considerations. Physical Activity and Nutrition, 24(3), 39–43.

Michael Stanclift, ND Michael Stanclift, ND is a naturopathic doctor and senior medical writer at Metagenics. He graduated from Bastyr University’s school of naturopathic medicine and practiced in Edinburgh, Scotland, and Southern California. He enjoys educating other healthcare providers and impacting the lives of their many patients. When he’s not working, he spends his hours with his wife and two children.