Is Ginger Root Helpful For Sore Muscles?

The pain-relieving properties of the ginger root have been acknowledged for centuries in China, India and the Middle East. The root's analgesic potential may lie in its antioxidant compounds, gingerols and shogaols, which prevent the free-radical damage that causes tissue inflammation. Recent research suggests that ginger root may help relieve muscle pain when taken regularly as an oral supplement or applied as a topical paste. The Food and Drug Administration has not approved the use of ginger root as an oral or topical analgesic.

Oral Supplements

In a study published in a 2010 issue of "The Journal of Pain," Patrick O'Connor, Ph.D., and colleagues at the University of Georgia studied the effects of ginger supplements on adults who exercised regularly. Participants took 2g of dried ginger root as an oral supplement over 11 days. At the end of the study period, researchers evaluated the participants' muscle function, inflammation and pain levels after performing a series of weight-lifting exercises to the point of moderate muscle injury. Results of the study indicated that ginger reduced the participants' muscle pain by up to 25 percent. The study suggests that taking ginger root supplements on a daily basis could improve pain associated with exercise or strenuous physical activity.

Topical Analgesics

A study conducted at the Institute of Pharmacology and Toxicology in Milan, Italy suggests that ginger root may be effective as a topical anti-inflammatory. Results of the study published in a 2007 issue of "Planta Medica," showed that ginger-root extract in the form of a paste reduced inflammation in mice and had the potential to penetrate human skin. Paola Minghetti and her colleagues, the authors of the study, concluded that topical applications of ginger-root extract could improve swelling and pain in humans, as well.

Antioxidant Contents

Gingerols and shogaols, the phenolic compounds that give ginger its pungent flavor, may be responsible for the anti-inflammatory effects of this root. Like pharmaceutical anti-inflammatories, ginger root may relieve pain by suppressing the production of prostaglandin, a hormone-like substance that causes injured tissues to swell. The University of Maryland Medical Center website cautions that although research on ginger as an alternative therapy for muscle pain has been promising, clinical evidence has not confirmed that ginger is any more effective at relieving pain than over-the-counter anti-inflammatory drugs.

Recommendations

To prevent sore muscles, the University of Maryland Medical Center website recommends 2g of ginger in capsules or juice form per day. Dried ginger root is available in powder or capsule form. You can make your own ginger juice in a blender using fresh ginger root, or make a topical paste with ginger powder to apply directly to sore muscles. Consult your health care provider about treatment options.

Precautions

Your total intake of ginger should not exceed 4g per day, including dietary sources and supplements. Taking more than the recommended dose may cause upset stomach, heartburn or diarrhea. Ginger root may increase the activity of blood-thinning medications such as warfarin. Talk to your health care provider about potential side effects and medication interactions before using ginger root for therapeutic reasons.