Essential oils contain valuable ingredients that work in various ways and can also help relieve muscle pain, tension and swelling. You can also use it for sore muscles after training orprovide relief after massage. Read on to find out which oil works for what.
Which oil helps for what?
Use these oils for pain, tension and swelling:
Peppermint oil– Peppermint contains menthol, which has a cooling effect on sore muscles. This oil also has antispasmodic and anti-inflammatory properties.
Strawflower oil– Helichrysum, also known as Immortelle, relieves muscle spasms, inflammation and pain, especially after a long workout.
Marjoram oilhas a relaxing effect and loosens tense muscles.
Use these oils for pain and swelling:
Lavender oil– Lavender is known for its relaxing scent. Both Lavandula angustifolia and Lavandula latifolia have calming effects, but if muscle relaxation is a priority, Lavandin is the essential oil of choice. Lavandin (Lavandula intermedia) is a cross between lavender and true lavender.
Eukalyptusöl– Eucalyptus has antibacterial and lung-protective properties. This oil warms the muscles and thus improves blood circulation.
Chamomile needles– There are different types of chamomile essential oils. Roman chamomile is believed to relax muscles, while true chamomile is better for use against inflammation.
Rosemary beerprovides relief from tense muscles and is also used for muscle and joint diseases, such as arthritis.
Oreganoölhas a pain-relieving and anti-inflammatory effect. It can help with menstrual cramps as well as muscle pain and soreness. This oil can also be used for chronic inflammatory diseases such as rheumatism, osteoarthritis, arthritis.
Use these oils for tension and swelling:
Cypress oilStimulates circulation and helps with muscle cramps.
Sandalwood oilrelieves muscle spasms, tension and inflammation.
For pain relief only:
Ginger oil– Ginger has warming, digestive and antiseptic properties.
pepper oil– Black pepper is known for its warming properties.
Clove oilalso has a warming effect and is used to treat muscle pain and soreness.
Just to relieve tension
Clary sage oil– Clary sage, also called nutmeg sage, Roman sage, has an antispasmodic effect and is also said to help relieve muscle spasms and muscle pain. It canalso with period painbe used.
Juniper oilcan relieve tension and muscle spasms and even work wonders for sprains and strains. This can be a big help after a particularly hard workout.
For swelling relief only
Arnica oilrelieves inflammation and swelling while soothing the skin. It is often recommended for bruises and sore muscles.
Lemongrass oilworks quickly against inflammation and swelling.
How to properly use essential oils for muscle pain
Essential oils are highly concentrated. If not used correctly, they can irritate your skin and even increase swelling. That's why they should always be diluted with a carrier oil before use. This can reduce the risk of skin irritation and other side effects. A general rule of thumb is to use at least 6 teaspoons (30 ml) of carrier oil for every 15 drops of essential oil. Carrier oils include coconut oil, olive oil, jojoba oil, sweet almond oil, argan oil, and more.
You should also have one before using it for the first timePatch-Testto prevent possible allergic reactions. Apply a small amount of the diluted essential oil to the inside of your forearm. Cover the area with a bandage. Wait 24 hours to see if irritation occurs. If you don't experience itching, swelling, or other side effects, you can safely use the essential oil.
Add essential oils to a relaxing bath
Warm water relaxes muscles and calms nerves. Additionally, scented oils can relieve muscle pain. Start by mixing 10 to 12 drops of essential oil and 30 ml (2 tablespoons) of a carrier oil. Then add the oil mixture to the water and let it spread well before getting into the tub. Scented candles and calming music also create the perfect atmosphere.
Wraps and pads with essential oils
Cold and warm compresses are known to relieve pain, inflammation and swelling. You can enhance their effects by adding your chosen essential oil to a calf wrap.Cold compressesare usually used against inflammation and swelling. Warm or hot compresses, on the other hand, have an antispasmodic effect and relieve sore muscles. Here are a few examples:
warmthEffective for abdominal pain, menstrual cramps, tension in the neck, shoulders and back, sore muscles, rheumatism or sciatica
coldworks in the first phase of inflammation or injury (bruise, strain, joint inflammation)
Make your own oil for sore muscles
Although there are different oil blends on the market, you can also make your own massage oil for muscle soreness and muscle pain. You will need a bottle that has a capacity between 125ml and 250ml depending on how much you want to make.
To make this essential oil blend you will need:
Chamomile oil, Roman chamomile (Anthemis nobilis)
Lavender oil
Peppermint oil
Clary sage oil
An appropriately sized brown glass bottle with a cap
125 ml massage oil as a carrier oil e.g. sweet almond oil
Add the following to a bottle:
4 drops of chamomile oil
4 drops of lavender oil
3 drops of peppermint oil
1 drop of clary sage oil
Then fill the rest with massage oil up to the top edge of the bottle.
It is important to label the bottle. List the ingredients and make it clear that the contents of the bottle are for use on the skin only.
How to convert the units:
1/8 teaspoon = 12.5 drops = approximately 5/8 ml
1/4 teaspoon = 25 drops = approximately 1 1/4 ml
3/4 teaspoon = 75 drops = approximately 3.7 ml
1 teaspoon = 100 drops = approximately 5 ml
Apply against sore muscles before or after training
Roll-on bottles are a great way to carry diluted essential oils everywhere and even take them to the gym. They are very compact and allow for dirt-free use. You can purchase empty roll-on bottles online and fill them with an oil blend of your choice.
Possible side effects and risks
While essential oils may provide some pain relief as a bath additive, massage oil, or in compresses, it is important to know when to see your doctor.
Tell your doctor immediately if any of the following occurSigns and symptomsoccurs:
Sudden or severe pain
Pain lasting more than several days (without improvement)
Redness or swelling
Bleeding, bruising, or tenderness after an injury
If you are pregnant or breastfeeding, or have a medical condition, consult your doctor before using essential oils. They should not be used as a substitute for standard care. And although they are natural, they are quite strong and should be used with caution.
