Things You'll Need:
- Muslin or cheesecloth
- Petroleum jelly
- Water
- Herbs of your choice
- Teapot or saucepan
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Step 1
Choose herbs that contain anti-spasmodic or anti-inflammatory properties. Herbs such as devil's claw, marigold, turmeric and wild yam are ideal for helping the body fight inflammation caused by overuse. Weightlifters and bodybuilders are especially prone to inflammation caused by weight-bearing exercises. Anti-spasmodic herbs such as valerian, lobelia and black cohosh help to relieve and in some cases prevent cramps and spasms caused by overdoing it with aerobic exercise such as running, step aerobics or kick boxing.
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Step 2
Create a formula for use as a rub or poultice on sore muscles. Placing a mixture of herbs in a small saucepan, simmer in the liquid or combining substance defined in the specific herbal formula. Don't allow the concoction to scorch or come to a boil unless specified in the cooking instructions. Dried herbs are suitable, though if you have fresh herbs from a garden, so much the better. Salves, tinctures and creams can last up to two years if stored properly. Salves can be thick in texture or smooth like cream, depending on the type of herbal formula you use. Try this soothing muscle salve concoction by starting with common household petroleum jelly as a base ingredient. Place 2 tbs. of your herb of choice--thyme, marigold, yarrow, turmeric or another anti-spasmodic or anti-inflammatory herb--in roughly 6 oz. of petroleum jelly. Allow mixture to slowly simmer in a small saucepan for about 15 minutes. Then, strain the mixture through a cheesecloth into a clean jar. After it has cooled, seal tightly. Use as desired and needed, rubbing gently into sore muscles.
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Step 3
Soak in an herb-infused bath. This provides relief from all-over aches and pains. Herbal baths can be prepared by placing a wrapped ball of herbs (a couple of ounces wrapped and tied into a square of cheesecloth is adequate) into hot bath water.
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Step 4
Place an herbal poultice on a specific muscle or area of the body to provide relief from stiff or strained muscles. Always applied warm, or as hot as the skin can stand it, poultice formulas are designed to last for hours. Make a poutlice by placing fresh or dried herbs of your choice (chamomile and hops work best) into a muslin or flannel "sock" or bag, then soak in boiling water to soften. Lift the poultice from the water and place carefully over the sore muscle, taking care not to burn the skin.
