Many of us sit still for the majority of their day, and then try to cram a condensed workout into busy schedules. This fluctuation between quick physical exertion and hours of stagnation can easily result in tight, cramped muscles that will eventually hinder performance and even possibly cause injury.

In addition to a sensible stretching routine before and after exercising, which very few people take the time to incorporate, another way to bring warmth, relaxation and pain relief to tense, overworked muscles is through the application of essential oils.

First of all some general ways how to use essential oils in sports:

• Put 5-10 drops in hot water or a diffuser and inhale
• Put 5-10 drops on diffuser jewellery you are wearing during sports
• Put 5-10 drops in a bath for some after sports relaxing
• Put 5-10 drops on a hot water soaked clothe and wrap injured areas
• DO NOT ingest!
• DO NOT apply directly to skin without diluting!

Some scientific facts about essential oils:

Essential oils can...

...warm muscles & ease pain

Juniper and Ginger essential oils are warming and bring fresh oxygen to overworked muscles, and also work as natural analgesics by blocking pain receptors. Their natural contents acting as an anti-inflammatory, according to a 1993 Planta Medica study. “Anti-inflammatory activity of the essential oil of Bupleurum fruticescens.”

B-myrcene, a naturally occurring component in juniper, inhibits pro-inflammatory cytokines, making it an effective painkiller and analgesic, according to a 1990 research published in the Journal of Pharmacy & Pharmacology. D-limonene, another natural component, stimulates the immune system by activating white blood cells and inhibits pain-inducing cytokines, providing an analgesic effect, according to the results of a 2007 study published in Biological & Pharmaceutical Bulletin.

...reduce bruising

Myrrh essential oil has been shown to affect opioid receptors in brain membranes, which influence the perception of pain, making it a great choice for its analgesic properties. It is wonderful for bruised areas, as it is noted to help with vein integrity, and is naturally anti-inflammatory.

...reduce muscle inflammation & pain

Peppermint essential oil has a cooling effect on overheated and inflamed muscles. According to 2002 research in Physiology & Behaviour, it naturally contains a high percentage of menthol, which has analgesic, anti-inflammatory and antispasmodic effects due to its stimulating and cooling effect on the central nervous system. Furthermore peppermint inhibits the pro-inflammatory cytokines, which gives it anti-inflammatory and analgesic effects.

Rosemary essential oil shows as well analgesic and anti-inflammatory properties due to its inhibition of nitric oxide production.

 

So, long story short, which essential oils should I use?

Peppermint, Juniper and Ginger for:

- relieving aches and pains

- increasing mental alertness and concentration

- reducing perceived effort

Lavender for:

- relieving stress and relaxation and a good night sleep

- soothing bruises, as well as speeding up recovery and healing time

Lemon and Myrrh for:

- rest days

- curing of bruises

- stimulating the immune system (important since training wears you down)

Eucalyptus for:

- supporting a healthy respiratory function

- cooling the body (especially for summer training)

- waking up the body

- reducing inflammation in strained and fatigued muscles

Lemongrass for:

- relaxing muscles and relieving headaches

- easing stomachaches

- using as a natural deodorant

 

How can diffuser jewellery support you during your workout?

Wear a diffuser pendant on your way to the workout and apply some drops eucalyptus oil to prepare your body. During workout we suggest to wear a bracelet, so you are not limited on your movements. Apply some drops of peppermint to increase your alertness and reduce your perceived efforts. Change the felt pad of your pendant and use some lemongrass oil to relax your muscels and having a fresh atmosphere. And with a diffuser keychain on your sports bag you can prepare the perfect after sports environment even before your workout.