With the New Year comes new motivation, often involving resolutions to get our bodies moving, improve flexibility, and build strength and muscle. While all of these things are fantastic for our health, the downside can be muscle soreness from either just starting out on our exercise journey or being a bit too overzealous in our current workout routine. Sometimes, it’s both!
When the onset of discomfort sets in, we’ll do just about anything to help ease the tightness and soothe the pain. Thankfully, essential oils are perfect for supporting over-exercised muscles so that you can stay on the wellness wagon.
The Best Essential Oils for Achy and Sore Muscles Caused by Exercise
Muscles cramps, overextension, soreness from overexertion, you name it, essential oils can help take the edge off and assist the body in the healing and recovery process.
However, some of the best ways to prevent muscle soreness, to begin with, include a few simple things you can do before you even start a workout.
These are:
- Drinking plenty of water
- Consuming an amino acid supplement before your workout
- Warming up and then stretching thoroughly
- Not biting off more than you can chew, especially if you’re starting a new routine. Go slowly and work your way up!
- Stretching again after your routine is over
- Soak in an Epsom salt bath
Doing these things can help negate muscle cramping and soreness substantially!
Now, in case you do experience some muscle soreness, there are a few essential oils of note that can help alleviate your discomfort.
The Best Essential Oils for Muscle Soreness Include:
- Birch (use 1 drop per teaspoon of carrier oil only) – fantastically pain-relieving, one of my favorite essential oils for pain and muscle soreness
- Eucalyptus radiata – sinks deep into muscles, cooling, and soothing
- Ginger – warming to the muscles, alleviates soreness and tightness
- Helichrysum – great for muscle cramping, tightness, swelling, and soreness
- Lavender – an emotionally and physically soothing essential oil
- Peppermint – cooling on contact, peppermint helps bring down heat and swelling
- Roman chamomile – one of the best essential oils for pain
- Sweet marjoram – warming and pain-relieving
- Wintergreen (use 1 drop per teaspoon of carrier oil only) – very cooling, sinks deep into the muscles
How to Use Essential Oils for Sore Muscles
How to Make a Sore Muscle Massage Oil
One of the most direct ways to use essential oils for over-exercised muscles that are tight, sore, and painful is to make a massage oil.
This way, you can actively massage the area while infusing it with the soothing properties of the essential oils.
To make an effective recovery massage oil, you will need:
- One 1 oz (30ml) dropper bottle
- Carrier oil of choice (I like to use grapeseed oil or almond oil)
- 5 drops eucalyptus radiata essential oil
- 4 drops ginger essential oil
- 4 drops sweet marjoram essential oil
- 3 drops birch or roman chamomile essential oil
Add each essential oil to the dropper bottle, then fill it to the shoulder with carrier oil. Cap closed and roll the bottle between your palms to mix thoroughly.
When needed, apply 1-2 dropperfuls of massage oil to the affected area and massage it into the muscles for a few minutes. Really focus on gently working out the tension and soreness. Do this 1-2 times daily and be sure to drink water afterward to help flush away the lactic acid trapped in the muscles.
How to Make Infused Epsom Salts Sore Muscles
Additionally, you can also soak in the bath after your routine to help sooth overexerted muscles. The heat from that bathwater paired with some infused Epsom salt is a great way to alleviate discomfort and help flush away built-up lactic acid.
To make infused Epsom salts, you will need:
- 1 cup of Epsom salt
- 2 teaspoons carrier oil
- 5 drops lavender essential oil
- 3 drops roman chamomile essential oil
- 2 drops peppermint essential oil
Mix all of the ingredients together until well combined and add the entire recipe to comfortably hot, running bathwater.
Soak for as long as you like, but for at least 20 minutes.
You can even use a bit of the above massage oil while in the bath to make use of the bath’s soothing heat.
What have been your favorite essential oils to use when you’ve overexerted yourself? Please share in the comments below!
You may also enjoy reading:
3 Reasons to Use Essential Oils for Exercise Support
Start Your New Year Right with Essential Oils
Essential Oils for Sore Muscles
How to Balance Rest, Stress, and Exercise So You Can Crush Your Goals
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