5 Best Teas for Sore Muscles

Muscle pain can hinder our daily lives, but did you know that certain teas might offer some relief? 

In this article, we’ll explore five teas that can help soothe sore muscles. 

Disclaimer: Please note that nothing in this article should be taken as medical advice. If you’re experiencing unexplained muscle pain that persists, it’s essential to visit a doctor before trying tea as a remedy.

Ginger tea

What Tea Is Good for Muscle Pain?

Sipping on the right kind of tea can provide relief from muscle pain thanks to its natural anti-inflammatory and pain-relieving properties.

Ginger Tea

Ginger tea is a warming beverage made from ginger root, known for its ability to alleviate muscle pain (1). The active compounds in ginger, such as gingerols, possess potent anti-inflammatory properties that help reduce muscle soreness and inflammation. Other benefits of ginger tea include improved digestion, enhanced immune function, reduced nausea, and relief from headaches.

Ginger tea is a spicy, slightly sweet drink with a strong, aromatic flavor that can be enjoyed hot or cold. It’s easy to prepare by steeping fresh ginger root in boiling water for about 10 minutes, then straining the liquid to remove the ginger pieces.

Interested in trying ginger tea? Here are the best options available.

Ginger tea

Turmeric Tea

Turmeric tea is a soothing and flavorful beverage made from turmeric, a vibrant yellow spice commonly used in Indian cuisine. It is known for its anti-inflammatory and pain-relieving properties, making it an excellent choice for easing muscle pain (2). 

The active compound in turmeric, curcumin, has been found to reduce inflammation and alleviate discomfort in muscles. Other benefits of turmeric tea include improved digestion, enhanced immune function, better heart health, and increased cognitive function.

Turmeric tea is a naturally caffeine-free herbal infusion that features an earthy, slightly bitter taste with a hint of spice. Its taste can be enhanced with the addition of other ingredients, such as black pepper, honey, or lemon.

To make turmeric tea, mix 1 teaspoon of turmeric powder with hot water, add some black pepper to increase the bioavailability of curcumin, and sweeten with honey if desired.

Interested in trying turmeric tea? Here are the best options available.

Turmeric tea

Chamomile Tea

Chamomile tea is a soothing herbal infusion made from the dried flowers of the chamomile plant, known for its natural anti-inflammatory and analgesic properties that can alleviate sore muscles while promoting relaxation (3). Other benefits of chamomile tea include improved sleep quality, reduced stress, enhanced digestion, and relief from menstrual cramps.

Chamomile tea has a delicate, slightly sweet flavor with subtle apple and honey notes. It is caffeine-free and can be enjoyed at any time of the day. 

Preparing chamomile tea is simple: just steep dried chamomile flowers in hot water for about 5 minutes, then strain the liquid to remove the flowers.

Discover the best chamomile tea brand that stands out among the rest in our comprehensive roundup.

Chamomile tea

Peppermint Tea

Peppermint tea is a refreshing herbal infusion made from the leaves of the peppermint plant. The main benefits of peppermint tea include improved digestion, relief from headaches, reduced nasal congestion, and enhanced mental focus.

While there’s no research on the effects of peppermint tea on muscle soreness, when applied topically in the form of oil, peppermint can soothe sore muscles (4).

Peppermint tea has a clean, crisp flavor with a strong, invigorating aroma. Its cooling and minty taste makes it a popular choice among herbal teas. 

To prepare peppermint tea, simply steep fresh or dried peppermint leaves in hot water for about 5 to 10 minutes, then strain the liquid to remove the leaves.

Interested in trying peppermint tea? Here are the best options available.

Peppermint tea

Green Tea

Green tea is a popular and healthful beverage made from the leaves of the Camellia sinensis plant. The catechins present in green tea, particularly epigallocatechin gallate (EGCG), have been shown to reduce inflammation. 

However, in one study, green tea extract supplementation did not directly reduce the sensation of delayed onset muscle soreness. Instead, it reduced the markers of muscle damage following exercise (5). This suggests that green tea extract supplementation may positively affect muscle recovery after intense physical activity.

Other benefits of green tea include improved metabolism, enhanced cognitive function, reduced risk of heart disease, and cancer prevention.

Green tea has a subtle, slightly grassy flavor with mild astringency. Its taste can vary depending on the type and quality of the tea leaves used and the steeping time. 

To prepare green tea, steep a green tea bag or loose leaves in hot water (about 160-180°F) for 2 to 3 minutes, then remove the tea bag or strain the liquid to remove the leaves.

Interested in trying green tea? Here are the best options available.

Green tea

Is There a Tea That Relaxes Your Muscles?

While all the teas mentioned above can help reduce muscle pain, chamomile tea stands out for its muscle-relaxing properties. The calming effects of chamomile tea can help not only soothe sore muscles but also promote a sense of relaxation and better sleep quality.

Final Thoughts

Incorporating these teas into your daily routine can help alleviate muscle pain and promote overall well-being. 

However, it’s important to remember that tea should not replace medical advice or treatment. If you’re experiencing persistent muscle pain, consult a healthcare professional before trying tea as a remedy. 

So, the next time you’re feeling sore, consider reaching for a cup of ginger, turmeric, chamomile, peppermint, or green tea for some natural relief.

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