Enhancing Sports Performance and Treating Injuries with Essential Oils
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 oils 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.
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.
Aromatherapy oils can be used during pre and post exercise baths and showers as well, using the same oils and blends mentioned above. Be sure to add any oils to the bathwater after the bath is drawn so they do not evaporate before you get in. Before showers, essential oils can be applied undiluted to the body; this is particularly advised post-exertion to support the elimination of metabolic wastes. One drop each of Rosemary, Lemon, Eucalyptus and Peppermint essential oils can be ideal for this purpose. After a shower or bath is an excellent time to apply a massage blend to the entire body - the pores are open and the skin is clean, enhancing absorption. Choose a stimulating or relaxing blend depending on your condition.
Essential oils' medicinal value goes beyond just warm up and cool down rubs. In many sports, stronger healing properties are often needed due to cuts and scrapes, bruises, twists and sprains. Essential health oils can powerful healers of skin, muscle and connective tissue. Many oils are known to have strong anti-inflammatory action, and contain certain molecules which signal the regeneration of tissue. And, of course, there's the stress-relieving 'aromatherapy' aspect, which further enhances the healing process.
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.
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.
Aromatherapy oils can be used during pre and post exercise baths and showers as well, using the same oils and blends mentioned above. Be sure to add any oils to the bathwater after the bath is drawn so they do not evaporate before you get in. Before showers, essential oils can be applied undiluted to the body; this is particularly advised post-exertion to support the elimination of metabolic wastes. One drop each of Rosemary, Lemon, Eucalyptus and Peppermint essential oils can be ideal for this purpose. After a shower or bath is an excellent time to apply a massage blend to the entire body - the pores are open and the skin is clean, enhancing absorption. Choose a stimulating or relaxing blend depending on your condition.
Essential oils' medicinal value goes beyond just warm up and cool down rubs. In many sports, stronger healing properties are often needed due to cuts and scrapes, bruises, twists and sprains. Essential health oils can powerful healers of skin, muscle and connective tissue. Many oils are known to have strong anti-inflammatory action, and contain certain molecules which signal the regeneration of tissue. And, of course, there's the stress-relieving 'aromatherapy' aspect, which further enhances the healing process.
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