If you’ve played a long morning of doubles, you know the feeling. The next day, your legs feel like concrete. Your shoulders complain every time you reach for a coffee mug. Court soreness is real – and it often lingers for 48 hours.
That next-day ache, known as DOMS (delayed onset muscle soreness), can turn even die-hard picklers into cautious spectators.
The usual advice? Rest, ice, stretch, maybe a couple Advil. But what if your kitchen spice rack could help too? That’s the question researchers have been testing. And the news is surprisingly good.
What the Science Says (Without the Jargon)
Turmeric: In a 2023 clinical trial, people taking turmeric reported less soreness and had lower levels of inflammation in their blood. Harvard Health has called turmeric’s active compound, curcumin, a legit anti-inflammatory. The only catch? Results vary – some people feel a clear difference, others not so much. (You’ll find out why in the next section.)
Ginger: A study with 74 folks found that 2 grams of ginger a day for 11 days significantly reduced exercise pain. Another trial showed it eased DOMS, the two-day ache you feel after lunging for that lob.
The Bottom Line: Turmeric helps calm inflammation. Ginger takes the edge off muscle pain. Together, they may shorten the stiffness window.
The Secret Nobody Tells You
Here’s where it gets fun: turmeric works best when you combine it with black pepper.
That’s because pepper contains piperine, which boosts turmeric absorption by as much as 2000%.
So if you’re sprinkling turmeric on eggs, tossing it in a smoothie, or mixing it into a post-game tea, don’t forget the pepper.
How Much Is Enough?
Turmeric/Curcumin: 500–1,000 mg daily (roughly ½ to 1 teaspoon of turmeric powder or a standard capsule).
Ginger: 1–2 grams daily (fresh grated root in tea, powder in food, or even a ginger chew).
Friendly reminder: big doses can upset your stomach. And turmeric can interact with certain meds (like blood thinners). If you’re on prescriptions, check with your doctor before making this a habit.
Your Post-Game Spice Shot
- ½ teaspoon turmeric
- A pinch of black pepper
- ½ teaspoon fresh grated ginger
- Squeeze of lemon
- Mix in warm water (or toss into a smoothie)
Take it within an hour of playing. The results may surprise you.
Run Your Own 11-Day Experiment
You don’t have to take our word for it. Try ginger or turmeric consistently for 10–11 days. Keep a simple soreness log.
Notice if you bounce back quicker. Or if your “one more game?” comes sooner than it used to. If it helps, great – you’ve found a low-cost edge. If not, at least you spiced up your meals.
