Try This: 18 Essential Oils for Sore

Muscles

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What you can do

Sore muscles are bound to happen after a workout, but they don’t
have to derail the rest of your day. If foam rolling and over-the-
counter pain relievers aren’t doing the trick — or if you want
something a little more natural — it may be time to consider essential
oils.

From eucalyptus to yarrow, there are a number of different oils that

you can use to quickly ease muscle pain, tension, and swelling. Some
of these tried and true options can tackle all three symptoms, while
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 others are used for more targeted relief.

Read on to find out what you should be slipping into your gym bag or
adding to your evening bath.

Use these oils for pain, tension, and swelling

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Each of the following oils boast being able to treat pain, tension, and
swelling — talk about a triple threat! For added relief, consider mixing
two or three of these oils together to create a custom blend.

You can also try out different combinations to see which oils work
best for you:

Peppermint oil. Peppermint contains menthol, which has a

cooling effect on sore, achy muscles. It also has analgesic,
antispasmodic, and anti-inflammatory properties.
Helichrysum oil. Helichrysum relieves muscle spasms,
inflammation, and pain.
Marjoram oil. Marjoram relaxes muscle spasms and tension. It’s
known for its ability to ease pain and inflammation.

Use these oils for pain and swelling

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These oils pull double duty by easing muscle pain and swelling.

You can use them separately or combine them to create your own
blend:

Lavender oil. Lavender is prized for its ability to calm and relax. It
also relieves pain and inflammation.
Eucalyptus oil. Eucalyptus has a cooling effect on muscles and
reduces pain and inflammation.
Roman and German chamomile oils. Chamomile oils can help
with pain and inflammation. They also help soothe muscle
tension and reduce spasms.
Rosemary oil. Rosemary is noted for its ability to ease pain and
inflammation.
Yarrow oil.Yarrow is used to reduce pain and inflammation.

Use these oils for tension and swelling

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If you’re dealing with a mix of muscle tension and swelling, these oils
may do the trick.

You can use them individually or combine them to create a soothing

blend of the oils:

Cypress oil. Cypress calms and relaxes muscles spasms and

works to soothe inflammation.

Sandalwood oil. Sandalwood alleviates muscle spasms, tension,

and inflammationTrusted Source.

If you’re only dealing with one symptom

Although it’s great to have super oils on hand, you may not always
need to treat multiple symptoms. Here’s what you can pick up to
ease one symptom at a time — and create a custom blend once your
cabinet is stocked!

For pain relief only

You can use one or more of these oils to relieve pain and discomfort:

Ginger oil. Ginger has a warming effect on sore muscles, which

helps relieve pain.
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 Black pepper oil. Black pepper alleviates pain by warming up
your body.
Clove oil. Clove is often used to treat pain. It also has a warming
effect on sore muscles.

For tension relief only

Consider using one of these oils to soothe muscle spasms and

tension:

Clary sage oil. Clary sage alleviates muscle tension and spasms
while promoting relaxation.
Juniper oil. Juniper eases tension and eliminates muscle
spasms.

For swelling relief only

Try one of these oils if you want to focus on relieving inflammation,

bruising, or swelling:

Arnica oil. Arnica relieves inflammation and swelling while

soothing the skin. It’s often recommended for bruising.
Lemongrass oil. Lemongrass works quickly to reduce
inflammation and swelling.

How to use your oils

Essential oils are potent. If they aren’t used properly, they can irritate
your skin and actually add to your swelling. Essential oils must be
diluted with a carrier oil before application.

Although carrier oils absorb some of the essential oil’s potency, they
don’t interfere with its therapeutic properties. They simply reduce
your risk for irritation.
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 A general rule of thumb is to use at least 6 teaspoons of carrier oil for
every 15 drops of essential oil. Carrier oils include coconut oil, olive
oil, argan oil, and more.

Roll on before or after a workout

Remember the roll-on lip glosses that you used when you were
younger? Essential oils are often packaged the same way! Roll-on
bottles are a great way to carry diluted oils on the go and allow for
mess-free application.

You can buy prepackaged roller ball bottles containing your oil or
blend of choice online or at your local health store. You can also
purchase empty roller bottles and fill them with your own diluted oils.

To mix your own oil:

Use a pipette or medicine dropper to add about 15 drops of your

chosen essential oils.
Fill the rest of the bottle full of your chosen carrier oil.
Firmly press the roller ball top onto the bottle.
Roll the bottle between your hands for 30 seconds or so to
ensure that the carrier and essential oils mix.
Apply as desired.

Use it for a massage

If topical application isn’t enough, consider using your oils to do a

self-massage.

Not only can the oils penetrate deep below the skin to relieve pain,
swelling, and tension, but massage can also help work out knots and
quickly release tension. Just make sure you dilute your essential oils
before application.
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 You can also book an aromatic massage from a certified therapist.

Add it to a relaxing bath

Bathing with essential oils is a lush and luxurious way to loosen up

and soothe stiff muscles.

Simply add 10 to 12 drops of essential oil to an ounce of a carrier oil.

Add that to the water flowing from your faucet and allow the water to
disperse before getting into the tub.

You can also add to the ambiance by lighting a scented candle or

listening to some calming music.

Add it to a cold or warm compress

Compresses are known to relieve pain, inflammation, and swelling.

You can boost these effects by adding your chosen essential oil to
the fabric.

To make an essential oil compress:

1. Fill your sink or a bowl with water. Cold water is typically used to
soothe inflammation. Hot water is typically used to relieve pain.
2. Add the diluted essential oil to the water.
3. Submerge your towel until it’s completely wet with the mixture.
4. Gently wring out the excess water and apply the towel to the
affected area.
5. Leave the towel on for about 15 minutes.
6. Reapply as needed throughout the day.
7. You can rewarm in the microwave. Take care to avoid burns.

Possible side effects and risks

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 You should always dilute essential oils before topical use. This can
reduce your risk of irritation and other side effects.

You should also do a skin patch test before your first application to
test for any potential allergic reactions.

To do this:

Apply a small amount of diluted essential oil to the inside of your

forearm.
Cover the area with a bandage.
Wait 24 hours to see if any irritation occurs. If you don’t
experience any itching, swelling, or other negative reaction, it
should be safe to apply elsewhere.

Other things to keep in mind:

You shouldn’t use essential oils if you’re pregnant or

breastfeeding. Consider who else is with you inhaling
aromatherapy. Consider pets and children or those who are ill or
have allergies.
You should never ingest essential oils orally. They should only
be used topically or inhaled through a diffuser.

The bottom line

Whether you’re using individual oils or a custom blend, it’s important
to dilute your essential oils before use.

For topical application — like with a roller ball or as part of a massage

— carrier oils are key.

The sky’s the limit in terms of how you can use and combine these
incredible oils. You can start with what we’ve outlined here, but feel
free to experiment!
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 Once you learn how the oils work, creating a blend may be as easy
as knowing which clothes or perfume you prefer based on your
mood.
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