1. Ginger: A natural pain reliever with a long history of medicinal uses, ginger (both raw and heat-treated) has been shown to reduce muscular pain by about 24 percent.
2. Curcumin: Studies have shown curcumin (the pigment that gives the spice turmeric its vibrant yellow-orange color) is effective in relieving pain, increasing mobility, and reducing inflammation.
3. Omega-3 fats: These beneficial fats are highly anti-inflammatory, as well as very beneficial for your heart.
4. Sulfur/MSM: MSM, which is 34 percent sulfur, is well known for its joint health benefits, improving metabolism, and reducing inflammation. MSM also appears to improve cell wall permeability, so it is useful in helping deliver other active ingredients. Sulfur also plays a critical role in detoxification and the antioxidant glutathione.
5. Astaxanthin: This naturally-occurring super nutrient is a powerful antioxidant boasting an encyclopedia of health benefits, including decreased post-exertion soreness and faster recovery time.
6. Cherries: Cherries are a proven anti-inflammatory, as well as reducing your uric acid level. Cherries have been scientifically shown to help with things like arthritis and gout, and may have some usefulness for general muscle soreness. One study8 involving a group of long distance runners found that tart cherry juice significantly reduced post-exertion pain.
7. Arnica: Homeopathic arnica was demonstrated to reduce muscle soreness among marathon runners.
8. Carnosine (which consists of two amino acids, beta-alanine and histidine) is an antioxidant that helps reduce muscle soreness by buffering acids in your muscle tissue, thereby reducing localized inflammation. Carnosine appears to be important for high-intensity anaerobic muscle performance.
In the case of Delayed Onset of Muscle Soreness [DOMS], most of the research points to lactic acid formation. Maintaining alkaline pH by drinking alkaline water reduce this possibility.
Most studies find that if you want to increase athletic performance with carnosine, your best bet is to take beta-alanine instead, since beta-alanine appears to be the rate-limiting amino acid in the formation of carnosine. As your muscles accumulate hydrogen ions, their pH falls, making them more acidic. The theory is that by improving your carnosine levels, you can counteract the detrimental effect of these hydrogen ions, thereby enabling you to sustain high-intensity muscle contractions for longer periods of time.
This most often occurs when you start a new exercise program, change it in some way, or resume exercising after a period of inactivity. Eccentric contractions seem to cause the most soreness, meaning movements that cause your muscle to forcefully contract while lengthening, such as the downward motion of squats or push ups. These damaged muscles release chemical irritants that trigger mild inflammation, which awakens your pain receptors. Other theories about DOMS attribute the phenomenon to changes in osmotic pressure, muscle spasms, or differences in how your muscle cells regulate calcium.

Author's Bio: 

Dr. George Grant, who is known as The Caring Doctor, is considered the Canadian authority in integrative medicine and a global wellness ambassador. Dr. George Grant is an expert in biofeedback, stress, anti aging and natural pain management.Dr. Grant

He is the founder & CEO of the Academy Of Wellness.

Dr. Grant enjoys a stellar academic and a fascinating career in research. He is a scientist, professor, chemist, toxicologist, nutritionist, biofeedback, stress management and a pain specialist. Dr Grant worked as a Senior Consultant for Health Canada, FDA and CDC as well as in private practice.

Dr. George Grant has helped 7 Fortune 500 companies, 7 non profit organizations and 7 Olympic athletes along with 5000 clients worldwide. He has over 100 published articles, conference presentations, book reviews and 7 bestselling books.