Ginger may reduce pain associated with muscle injury after exercising

For centuries, ginger root has been used as a folk remedy for a variety of ailments such as colds and upset stomachs. But now, researchers at the University of Georgia have found that daily ginger consumption also reduces muscle pain caused by exercise. Muscle pain generally is one of the most common types of pain and eccentric exercise-induced muscle pain specifically is a common type of injury related to sports and/or recreational activities.

While ginger had been shown to exert anti-inflammatory effects in rodents, its effect on experimentally-induced human muscle pain was largely unexplored. It was also believed that heating ginger, as occurs with cooking, might increase its pain-relieving effects. Two studies are directed to examine the effects of 11 days of raw and heat-treated ginger supplementation on muscle pain. The researchers recruited 74 volunteers, 34 and 40 respectively, randomly assigned them to consume capsules containing two grams of either raw or heat-treated ginger or a placebo for 11 consecutive days. On the eighth day they performed 18 extensions of the elbow flexors with a heavy weight to induce moderate muscle injury to the arm. Arm function, inflammation, pain and a biochemical involved in pain were assessed prior to and for three days after exercise.

Results showed that supplementation with both raw and heat-treated ginger attenuated muscle pain intensity 24 hours after eccentric exercise. Exercise-induced pain was reduced by 25 percent after daily supplements of raw ginger, and by 23 percent after supplementation with the heat-treated form. The study suggests that ginger may have anti-inflammatory and analgesic properties similar to that of Non-Steroidal Anti-Inflammatory drugs (NSAID’s).

Reference: Black CD, Herring MP, Hurley DJ, O'Connor PJ. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. J Pain. 2010 Apr 23; DOI: 10.1016/j.jpain.2009.12.013

Dr. David P. Chen
Chiropractor in Laurel, MD
Laurel Regional Chiropractic

Gingerbread as a functional food.

As we get into the winter season, the common refrain of holiday foods coming to kill us is once more heard. While there are many high fat, high sugar delicacies that may help to do so, there are a few choices we can make that may have some benefits. Gingerbread, a fragrant favorite of the season, maybe one choice. Ginger has been found to have several benefits, one of them possibly being decreasing the pain from osteoarthritis or other causes. This recipe listed here calls for a half cup (24 teaspoons) of fresh ginger, a significant amount. Studies using it for pain control use a teaspoon per day, though no study addressed using gingerbread as a delivery vector. In my chiropractic/physical therapy practice in Silver Spring MD, I have some of the same reservations about using herbs for pain that I do for medication. It's wonderful for people to be pain free, but it's important to first know the cause and significance of your pain. This is best done by coming to see a doctor who focuses on musculoskeletal care, which I and the other doctors of ABC clinics do. But any excuse to make gingerbread is a good excuse.

Warnings: Individuals who have had ulcers, inflammatory bowel disease, or blocked intestines should use ginger supplements cautiously and should avoid large amounts of freshly cut ginger. People with gallstones should use ginger with caution. While ginger has been used in studies for morning sickness without advserse effects seen, it should not be used in large doses during pregnancy without consulting your doctor. There is a theoretical blood thinning effect possible, though no incidences of this have been reported, but people on blood thinners or who have blood clotting conditions should consult their doctor about using ginger regularly.

References:
Altman RD, Marcussen KC. Effects of a ginger extract on knee pain in patients with osteoarthritis. Arthritis Rheum. 2001;44(11):2531-2538.

Srivastava KC, Mustafa T. Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Medical Hypotheses. 1992;39:343-348.Srivastava KC, Mustafa T. Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Medical Hypotheses. 1992;39:343-348.
http://www.ams.ac.ir/AIM/0584/006.pdf

White B. Ginger: an overview. Am Fam Physician. 2007;75(11):1689-91.