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relieve the pain of inflammation

How to Reduce Muscle Inflammation

Inflammation is a physical condition localized to an area of injury and causes redness, swelling, and pain.

Inflammation occurs as a defense mechanism and what is happening is chemicals from the body’s white blood cells are entering the bloodstream or tissues to protect the body from invaders.

Although inflammation is an excellent response to an injury and is actually crucial to recovery, it can be pretty uncomfortable and painful. These feelings transpire because swelling can put pressure on sensitive nerve endings, sending pain signals to the brain. Fortunately, there are many ways to relieve the pain of inflammation without compromising the healing process, and we will be discussing some below, so keep reading to find out more.

Anti-inflammatory foods

Reducing inflammation can be as easy as adding a few foods into your diet just two or three times per week.

Some foods contain natural anti-inflammatories like omega 3 fatty acids, vitamin A, and vitamin C. Luckily, plenty of these foods are easy to incorporate into your meals.

Some foods to consider are:

  • Almonds
  • Avocados
  • Broccoli
  • Blueberries
  • Carrots
  • Olive oil
  • Oranges
  • Salmon
  • Strawberries
  • Sweet potatoes

As you may have guessed, there are also foods that can cause inflammation. Try avoiding added sugars, trans fats, processed meats, red meats, and refined carbs.


The sauna is one of the best ways to reduce inflammation because it works towards clearing it up in more than one way.

The heat from a sauna dilates your blood vessels, promotes blood flow, and increases the body’s blood oxygen levels. When more oxygen travels to inflamed areas, sore and tightened muscles become relieved, resulting in decreased inflammation.

Additionally, the sauna helps with inflammation because it reduces stress. Reducing stress directly helps inflammation because when a person is anxious, tense, or unhappy, the brain releases the stress hormone cortisol, and cortisol causes inflammation. Therefore, relaxing reduces cortisol levels resulting in reduced inflammation. Here is an article from sauna helper. for more on how the sauna helps with inflammation.


Yoga can help decrease inflammation in a few different ways.

Following an injury, the body releases pro-inflammatory molecules, such as cytokines and chemokines, which help the body with the healing process. Yoga reduces the amount of pro-inflammatory molecules enough to relieve pain but not enough to hinder the healing process.

Additionally, like the sauna, yoga also helps with inflammation by reducing cortisol levels.


CBG is a cannabinoid found in the cannabis plant that is non-psychoactive, meaning that it doesn’t get you high.

This cannabinoid helps by offering neuroprot

ection against damage, resulting in decreased inflammation. Additionally, CBG is a GABA reuptake inhibitor which is one of the hormones responsible for calming the nervous system. Therefore, CBG’s ability to increase GABA can also help with inflammation-related pain.

There are many ways to obtain and use CBG; for more on that, here is an article from Veriheal.


NSAIDs are anti-inflammatory pain relievers such as Ibuprofen and Naproxen.

NSAID pain relievers work by blocking the effect of natural chemicals in the body called cyclo-oxygenase enzymes. These enzymes help with the production of other chemicals in the body called prostaglandins. Prostaglandins are present around the site of an injury and can cause pain and inflammation. Therefore, by blocking cyclo-oxygenase, there is a decrease in prostaglandins, and pain and inflammation decrease as well.

NSAIDs can be found at your local drug store or department store in low dosages, and higher dosages can be prescribed by your doctor.

Essential oils

There are many essential oils that can help combat inflammation and its pain because they are natural analgesics.

These oils are a fantastic source of relief because of how easy they are to use and how fast they work.

The most common anti-inflammatory essential oils are:

  • Peppermint
  • Wintergreen
  • Spearmint
  • Citrus
  • Lavender

You can use essential oils by cutting them with a carrier oil like coconut oil or lotion and applying it directly to the inflamed area. Additionally, you can add a few drops of essential oil to a warm bath which is especially effective because the warmth eases pain and opens your pores for better absorption.

Essential oils can be found online or at most large retailers.

Now that you have learned the many ways to reduce inflammation, you can use any combination of these methods to start the healing process.