Essential oils have long played a roll in the health and fitness of athletes around the world – perhaps without them even knowing it! Sports massage for enhanced performance and recovery almost always includes massage blends including Eucalyptus, Wintergreen and Rosemary – essential oils that enhance circulation to the muscles and enhance recovery by clearing post-exercise lactic acid and other waste products. ‘Tiger Balm’ – a popular remedy for muscular aches and pains contains camphor, menthol (found in Peppermint), cajuput, mint and clove oils. Other blends can greatly speed healing time of injuries, getting one ‘back in the game’ as fast as possible. Here we’ll have a look at some of the most popular means of enhancing the sporting life with the magic of essential oils.
Essential oils can promote the health and fitness of athletes in many ways. The most common use is pre- and post-exertion massages. Sports massage technique is typically fairly gentle, used to invigorate and warm the muscles before exercise, and to soothe and speed recovery after serious efforts. While it’s nice to have a massage therapist, it’s absolutely not necessary to enjoy the benefits of sports massage – self massage is very common, particularly for those of us not quite as well supported as the world’s top pro sports teams! The oil blends used in sports massage are simple yet effective, including oils such as Eucalyptus (invigorates, opens breathing passages, relieves pain), Lavender (anti-inflammatory, spasm-relieving), Rosemary (invigorates, opens airways, stimulates the mind, warms muscles), Peppermint (stimulates, increases circulation), Juniper Berry (detoxifies, speeds removal of lactic acid), Ginger (increases circulation, relieves pain) and Marjoram (calms, relieves muscle spasms).
Blending your own massage formulas for pre and post exercise massages is simple – just between 10 and 30 drops total essential oils to each ounce of carrier oil (Sweet Almond, Grapeseed and Hazelnut are good choices). Generally, the more essential oil in a blend, the more stimulating it will be; lower concentrations of essential oil will be more relaxing. For pre-exercise, to warm and loosen the muscles, open the airways and awaken the mind, try eight drops Rosemary, four drops lavender and four drops Eucalyptus essential oils to each ounce of carrier oil Peppermint can be used in place of the Lavender if you’re really looking to ‘get going’ – though if you’re prone to anxiety before strenuous efforts, stick with the Lavender. Use light, quick invigorating massage strokes. For post-exercise, a little deeper massage can be performed with longer strokes toward the heart – this will assist removal of lactic acid and other metabolic waste products. Try eight drops Lavender, four drops Juniper Berry and four drops Sweet Marjoram, or, when the muscles are really over-exerted, try eight drops Eucalyptus, eight drops Peppermint and eight drops Ginger essential oil.
Essential oils can be used in baths and before and after showering as well. The same oils mentioned above can be added to a bath after it is drawn for a relaxing post-exertion soak. Be sure to add any oils to the bathwater after the bath is drawn so they do not evaporate before you get in! For showering, oils can be applied to the body ‘neat’ on a clean washcloth before the shower – this can be especially helpful post-exertion to support elimination of toxins – one drop each of Rosemary, Lemon, Eucalyptus and Peppermint would be ideal for this purpose. An oil blend (in a carrier) can applied directly after a shower or bath when the pores are open. Use either a stimulating/cleansing blend or relaxing one (including Lavender, Marjoram and/or Mandarin) depending on the desired result.
Sometimes the going gets a little more rough for all athletes; injuries such as sprains, strains and bruises are common in many sports. The most important prescription for any injury is rest, but most athletes, eager to maintain their hard-earned level of fitness, rarely heed this suggestion. Enter the healing support of essential oils. Many essential oils are powerful healers of skin, muscle and connective tissue. Several well-known oils have strong anti-inflammatory properties, and contain safe varieties of ‘ketones’ which signal the regeneration of tissue. On top of that, there’s the stress-relieving ‘aromatherapy’ aspect, which can further enhance the healing process in nearly all cases.
For treating common bruises, strains and sprains, the most important and effective essential oil is Helichrysum. This essential oil has an incredible synergy of properties for healing of injuries accompanied by inflammation – the molecules in its makeup are pain relieving, anti-inflammatory and regenerative. It has been noted by one author as “practically a wonder cure” when used for injuries so often incurred by athletes. Further, it is an excellent choice for overall health, wellness and fitness, as there are no known side effects which can occur with pharmaceutical preparations for pain and inflammation. To use Helichrysum, simply place a small amount of the oil on the bruised area, either undiluted, or for larger areas or frequent applications, dilute to 10 or 20% in a carrier oil such as Jojoba. Relief is often quick, and injuries that may have otherwise taken many days to heal have been significantly improved in only a day or two. A blend of Helichrysum and Jojoba can also be used for chronic injuries such as tendonitis – simply massage a small amount into the affected area a few times a day.
Athletes of all ages playing hard will often incur minor cuts and scrapes. Essential oils have a broad range of antibiotic effects, and can prevent infection while speeding wound healing. Tea Tree oil, an essential oil distilled from a plant long used by native Australians for its healing properties, is highly effective antimicrobial properties. Lavender essential oil, distilled from the plant’s flowering tops, is anti-inflammatory and regenerative. Together, they make a wonderful topical treatment for athletes of all ages. Blend the two oils together in equal parts and apply directly to cuts and scrapes after the wound has been properly cleansed. – if this is too strong a blend, simply apply a drop or two to the gauze portion of a band-aid and cover the wound for the same effect. The blend can be applied again whenever the dressing is changed. These essential oils are widely available in health food stores.
Finally, aside from the direct ’sports related’ uses of essential oils, the health and fitness of any athlete should be supported for top performance. During periods of especially strenuous training or competition, athletes may be particularly susceptible to infectious illnesses – colds, flu and the like. Immune support can be provided by diffusing ‘air clearing’ essential oils like Eucalyptus, Tea Tree, Thyme, Rosemary and Lemon into the living space to disinfect the air and prevent transmission of illness. Another highly regarded method of strengthening the immune system is applying Niaouli essential oil directly to the body after a warm shower; ten to twenty drops rubbed into the skin is recommended by one of America’s leading medical aromatherapists for this purpose.
These are just a few suggestions for incorporating essential oils into the life of the athlete to improve their health, fitness, and performance. There are many variations of the essential oils suggested – if one oil is found offensive, too stimulating, etc., try another, as this is usually the body’s natural way saying the timing of a particular oil is not right, or the oil is not compatible with the individual’s chemistry at the moment. Experimenting with essential oils can be extremely rewarding, and finding the right combination for support of sports performance can add a whole new dimension to one’s athletic endeavors.
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