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Essential oils have long been used by athletic trainers and sports massage therapists to support the health and performance of their athletes. Aromatherapy massage is used both pre-and post workout and competition, to improve performance, speed recovery, and lessen chance of injury. Many ointments and lotions for sore muscles include essential oils and essential oil extracts (e.g. ‘Tiger Balm’, ‘Ben Gay’, etc). Modern medical aromatherapy literature describes the use of oils to even speed the healing of both chronic and acute injuries commonly seen in sport. Here is an overview of the many ways to use essential oils to keep any athlete interested in natural health and fitness performing their best.

Essential oils can promote the health and fitness of athletes in many ways, the most common being the pre- and post- exercise (or competition) massage. Long used by top athletes around the world, sports massage with essential oils plays an important part in warming up the muscles before exertion and removing lactic acid (thereby speeding recovery) after a hard effort. Massage formulas often these essential oils - Eucalyptus, for invigoration, circulation and opening airways; Lavender, with anti-inflammatory effects, relieves pain, relaxes spasms, and brings mental calm without sedation; Rosemary relieves pain, stimulates the mind and body, and has a warming effect on the muscles; Juniper Berry, used in the post-exercise formula, detoxifies and helps eliminate lactic acid from muscles; and Sweet Marjoram which helps relieve cramping in over-exerted muscles.

For a pre-sports rub to loosen-up and warm the muscles, add 8 drops of Rosemary, 4 drops lavender and 4 drops Eucalyptus essential oils to each ounce of carrier oil (Grapeseed and/or Sweet Almond oils work well). Rub either just the legs or the entire body to help get you off to your best start. Post-exercise, use 8 drops Lavender, 4 drops Juniper Berry and 4 drops Sweet Marjoram. For an alternate post exercise rub for over-exerted muscles, use 8 drops Eucalyptus, 8 drops Peppermint and 8 drops Ginger essential oil for your blend. Recovery from competition or workouts can be greatly enhanced by the post-sport rub: the elimination of metabolic waste products and enhancing circulation (thereby bringing important electrolytes and other nutrients to the muscles faster) will have a noticeable effect on your ability to bounce back to top form. In all these blends, you may adjust the concentrations of essential oils to your liking - remembering that it is often the case that smaller amounts of oils will provide more relaxing effects, larger ones more stimulating.

Aromatherapy oils can be used during pre and post exercise baths and showers as well, using the same oils and blends mentioned above. Oils can be added directly to bathwater (after the bath is filled) where they will be well-absorbed over the entire body. Before showers, essential oils can be applied undiluted to the body; this is particularly advised post-exertion to support the elimination of metabolic wastes. Try one drop each of Rosemary, Lemon and Eucalyptus. A massage oil blend as described earlier should be used after a shower or bath when the pores are open. Choose a stimulating or relaxing mix depending on your needs.

When the athlete is in need of more dramatic healing, essential oils can also offer significant support. Injuries both minor and major are common in many sports. While serious injuries should always receive proper medical attention, essential oils can aid in pain relief and healing in almost all cases. Many essential oils are well-known for their anti-inflammatory action, their antiseptic properties, and some contain compounds that signal the body’s tissues to regenerate faster. The aroma of these oils are also often stress-relieving, which can further support the healing process.

To treat bruises and strains, there is no match for the synergistic molecules making up Helichrysum Italicum essential oil. Helichrysum Italicum (also known as Everlasting oil), as noted by Dr. Kurt Schnaubelt in ‘Advanced Aromatherapy’ is “certainly one of the most astounding essential oils. Its very unique chemical composition along with the oil’s general ability to penetrate into tissue ad the circulatory system permit some spectacular treatments. Used for bruises, sprains, and twisted ankles - usually accompanied by swelling and subsequent hemorrhages - this oil proves to be practically a wonder cure.” The oil can be used ‘neat’ (undiluted) when immediate relief is needed, and can be diluted for subsequent, repeated applications. The oil is rare, and somewhat expensive, though there is no substitute for its healing properties. Diluting the oil in a carrier such as jojoba to a 10% concentration will not reducing its healing effects, and may even extend the oil a bit with less of it evaporating into the air. Apply the oil or mixture frequently to the affected area, alternating with short applications of ice in the early stages if necessary.

The most common of all sports injuries are the cuts and scrapes that athletes of all ages incur. A blend of two widely available and inexpensive essential oils provides a wonderful alternative to drug-store preparations for prevention of infection and soothing relief. Lavender, the oil that began the modern aromatherapy revolution through its wound healing effects, and Tea Tree, distilled from a plant long used by Australian natives for its healing properties, combine synergistically for these injuries. Simply keep on hand a bottle of these oils blended together in equal parts. Once a wound has been cleaned properly, apply directly to the wound and cover with a dressing (band-aid or other). If the blend is too intense for the little ones, just apply to the gauze portion of the dressing before covering the wound.

Beyond the obvious direct applications, the overall health and fitness of any athlete can be supported using essential oils. Athletes can be particularly susceptible to illness during hard periods of training and competition. Diffusing Eucalyptus, Thyme, Tea Tree and/or Lemon in the air can reduce the chance of illness. Niaouli is an excellent oil for supporting the immune system in general, and should be applied neat to the chest and neck after showers for best absorption and effect (use 10-20 drops). A strong immune system will always go a long way to keeping an athlete happy!

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.

Tags: Exercise and Fitness