16 Ayurvedic Home Remedies for sport Injuries

ayurvedic treatment for muscle tear

When we are playing sports or exercising, then we have a risk of getting sports injuries. There are 2 types of sports injuries – acute and chronic. Acute sports injuries are happening suddenly when playing or exercising. Broken bones, strained backs, and sprained ankles are some examples of acute exercises.

Chronic injuries are happening after we play a sport or we exercise for a long time. Every single person can get a sports injury. There are many types of sports injuries, but the most common are dislocations; fractures; pain along the shin bone; Achilles tendon injuries; knee injuries; muscle sprains, and strains.

The symptoms of sports injuries are varying and they depend on the type of injury that you have. The symptoms of sports injuries are a bone or joint that is visible out of place; extreme leg or arm weakness; not being able to move a joint as normal; an arm, elbow, wrist, hand, or finger that is very tender; swelling; sudden and severe pain.

The symptoms of chronic injury are including swelling; a dull ache when you rest; pain when you exercise; pain when you play.  The most common causes of sports injuries are not warming up or stretching before you play or exercise; being out of condition; improper gear; poor training practices and accidents. If you have some type of sports injury, you need to talk with your doctor before you start using some of the below-mentioned home remedies.

16 sports injuries home remedies

Epsom salt baths help sports injuries

This home remedy can help you to recover from vigorous practice. It has been found that Epsom salt baths can help you to get relief from pain and muscle cramps.

Also, it can relax the body and calm the mind. It can increase blood flow and it can help muscles and nerves to function properly. You should take a 20-minute Epsom salt bath with a lot of Epsom salts. It was found that this bath is equally effective as a 45-minute deep tissue massage.

sports injuries treatment

Pineapple and pomegranate juice good for sports injuries

Both juices have an enzyme which is acting as an anti-irritant and anti-inflammatory which will speed up the healing process [1]. If you are feeling that you have overdone your practice and you have a new ache or pain that does not feel right, then you should drink these powerful antioxidants. They have enzymes that will speed up your healing process. You should make yourself a smoothie or juice with a lot of pineapples and/or pomegranate and then add some ginger and turmeric to it.

Cool it

You can apply an ice pack if you have a fresh injury because this will counteract the inflammation and swelling. You should wrap the ice pack in a dishtowel so you will not apply the ice directly to your skin. This natural treatment can be very helpful as a first response. This can reduce the blood flow to the area and it will numb the pain receptors.

If you keep the ice on the injury for too long, then it can hinder the healing process. You should be sure that you are using the cold treatment wisely and in alternation with heat to flush out the tissue. There are many different hot–cold applications that are suggested for different types of injuries.

Castor oil

This oil can help to alleviate pain and it can help to heal injuries and it will lessen the appearance of old scars [2]. You should warm a teaspoon of castor oil in your hands and then massage it into the area you want to help with.

You should cover it with a couple of sheets of fleece or a dishcloth to prevent staining. Then, you should put a heating blanket or warm water bottle on the top and let it stay there for twenty to thirty minutes so the oil will absorb into your skin.

If you have sensitive skin, then you should make a small patch test so you will be sure that the castor oil will not react to your skin.

Turmeric and slaked lime

Turmeric is rich in many medicinal properties. It is antibiotic and anti-inflammatory in nature. The slaked lime has antiseptic properties and it can draw out water from inflammations. The combination of turmeric and slaked lime can be a very effective home remedy for strains and fractures [3].

You should use a paste of turmeric and slaked lime to smear on and around the swelling. You should do this natural treatment liberally and regularly. The pain and swelling will come down normally.


After some time has passed from applying ice to your muscles, you should apply heat over your muscles because this can help them to become relaxed. It can speed up the healing process. You should use a heating pad repeatedly on the affected muscle. This can help your muscle to relax. [3]


We know that the injured tissues need time to heal. If you are not used to staying at your home, you can rest selectively. If your serving shoulder is recovering from tendinitis, you should give up tennis but you can still hike, jog or walk. In this way, you will be able to achieve new skills.

Ginger root

This natural cure has strong anti-inflammatory benefits [4]. You should increase the amount of ginger in your daily habits. You can add ginger to your cooking.

Also, you can make a tea of two inches of fresh ginger, one teaspoon of loose green tea (if you do not have one, then you can use organic green tea), one-liter hot water, a squeeze of fresh lemon, and raw honey to taste in the morning and you can keep it warm in a thermos and drink it throughout the day.

Also, you can add a few slices of ginger to your Epsom salt bath or you can put a tablespoon of ginger juice in your bath. You should be careful if you have sensitive skin because raw and dry ginger has a hot quality and it can irritate your skin.


It is known that pressure can help to reduce inflammation and swelling. In many cases, a simple elastic bandage will be sufficient.

Also, you should know that the swelling can develop slowly hours after your injury so you may have loosened your wrap.

Also, you can place a small piece of foam rubber directly on your injured area before you wrap it. This will allow you to put gentle pressure where it is needed without constricting the entire limb or joint. [5]

Golden milk

This is a great way to add more turmeric to your diet [3]. It is an old Ayurvedic medicine.

You should add one tablespoon of unprocessed sugar cane or Succanat in one cup of water and simmer it until it melted.

You should add one tablespoon of ginger juice and one tablespoon of turmeric powder and simmer it until ½ cup of the liquid remains. You should add ½ cup of milk/coconut milk/rice milk/almond milk and enjoy this home remedy while it is still hot.


This is a simple home remedy that enlists the force of gravity to drain the fluid away from the injured tissues, reducing pain, inflammation, and swelling. You should keep your sore foot or other limbs up on a hassock or you can put a pillow under it in bed. You should elevate the injured area because this can help you to get sooner on your activities.

Massage treat sport injuries

It can help to improve blood flow, reduce muscle spasms and decrease lactic acid build-up. This natural treatment can help to lower back pain. You should try sports massage to treat and prevent sports injuries. [6]

Vitamins and minerals

There are many nutrients that are very important in the process of healing. Vitamin C supplementation is important because it plays a big role in the prevention and repair of injuries. If you have Vitamin A deficiency, then it can lead to defective maintenance of tendon and bursal tissues.

Vitamin E, zinc, selenium, Vitamin A, and Vitamin C are not just important for their wound–healing properties but also they can protect your body because they have antioxidant properties.

Turmeric and bromelain

When these home remedies are combined together, then they can speed up the recovery process. This is a natural blood-thinning home remedy. It has pain relieving properties which can be used as a natural treatment for menstrual problems but also it has anti-inflammatory properties which is a reason why it can be used for painful joints [3].

Bromelain is not traditional Ayurvedic medicine but turmeric is. It has anti-inflammatory properties and it can be taken internally to reduce swelling [1].

Omega – 3 fatty acids

Omega-3 fatty acids have anti-inflammatory properties. They can help in the fight against pain and inflammation. These fatty acids can be obtained from fish or algae. [7]


This home remedy can help to reduce bruising and aid in the healing process. You can take it internally as a spray or tablet or as a cram which you can rub directly on the injured areas. [8]


[1] Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: A review. Biotechnology Research International. 2012;2012:976203.

[2] Chauhan NH, Sharma A. Comparative study to assess the effectiveness of the hot application and castor oil application in clients with joint pain. International Journal of Advanced Research. 2018;6(4).

[3] Al Kashmiri A, Al Mutani M, Al Zadjali A. Complications of hot turmeric use in acute trauma. Oman Medical Journal. 2010;25(3):e001.

[4] Mashhadi NS, Ghiasvand R, Askari G, et al. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International Journal of Preventive Medicine. 2013;4(Suppl1):S36–S42.

[5] Block JE. Cold and compression in the management of musculoskeletal injuries and orthopedic operative procedures: a narrative review. Open Access Journal of Sports Medicine. 2010;1:105–13.

[6] Brummitt J. The role of massage in sports performance and rehabilitation: Current evidence and future direction. North American Journal of Sports Physical Therapy. 2008; 3(1):7–21.

[7] Bryhn M. Prevention of sports injuries by marine omega-3 fatty acids. Journal of the American College of Nutrition. 2015;34Suppl1:60-1.

[8] Pumpa KL, Fallon KE, Bensoussan A, Papalia S. The effects of topical arnica on performance, pain and muscle damage after intense eccentric exercise. European Journal of Sport Science. 2014;14(3):294-300.


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