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Long summer days mean more time for playing in the water, on the bike, and with your favorite running buddies. But when you push your body too hard, we have some simple self-care remedies that target tender muscles, featuring items and products you might already have at home. Try these, then get back out there and live it up!

We all know that sore muscles respond to movement and physical manipulation. But, if you can’t get to the massage therapist, guess what? You can DIY effective bodywork at home. Gently kneading and moving your body to lengthen tight muscles can help reduce aches and pains. Here’s how.

Kiera Nagle, MA, licensed massage therapist and director of Asian Holistic Health & Massage Therapy, Pacific College of Health and Science

RELATED: 8 Yoga Stretches That Can Transform Your Run and Recovery

Yep, food can make you feel better. Reach for these antioxidant-rich fruits and veggies to help soothe aching muscles and fight inflammation.

Lisa Young, PhD, registered dietitian, nutritionist, adjunct professor at New York University, and author of Finally Full, Finally Slim

RELATED: Meal Plan: One Week of Anti-Inflammatory Eating

Are you instinctually reaching for ibuprofen? Try something new—and natural. These holistic painkillers can help the body repair itself with little to no side effects.

Krupa Koestline, MS, is a clean- cosmetic biochemist and founder of KKT Consultants.

RELATED: The Endurance Athlete’s Guide to Training With Cannabis

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