Whether you're a beginner or a seasoned athlete returning to training after a break, essential oils can be your allies to support your efforts. Natural and versatile, they offer wonderful properties to boost energy before a session and soothe tired muscles after exercise.
In this article, I invite you to explore essential oils to support a gentle return to sport, such as Peppermint, Scots Pine, Wintergreen and Camphor Rosemary.
Before exercise: boost your energy
Preparation is essential to fully enjoy your workout, and certain essential oils are great allies for energizing the body and mind before exercise. Thanks to their invigorating and stimulating properties, Peppermint and Scots Pine can boost your energy, improve your concentration, and promote better muscle oxygenation.
Peppermint: the boost to get you off to a good start
Rich in menthol, Peppermint essential oil stimulates sensory receptors and instantly energizes. It also promotes better blood circulation, essential for preparing your muscles for exercise.
- Practical tip : Apply 1 to 2 drops diluted in a small amount of vegetable oil to your wrists or the back of your neck for an invigorating effect. You can also inhale it directly by placing a drop on a handkerchief.
- Precautions : Prohibited for pregnant and breastfeeding women - Prohibited for children under 7 years old - Dilute before application to the skin - Avoid application near the eyes and mucous membranes - Not recommended for people with epilepsy.
Scots pine: the ally for better oxygenation
Thanks to its richness in alpha-pinene, Scots Pine essential oil acts as a general tonic. It improves respiratory capacity and aids in muscle oxygenation, perfect for optimal performance.
- Practical advice : Massage 1 to 2 drops diluted in a vegetable oil onto your chest or inhale its aroma deeply before starting your activity. You can also combine it with Peppermint for an energizing synergy.
- Precautions : Prohibited for pregnant and breastfeeding women - Prohibited for children under 6 years old - Dilute before application to the skin.
After exercise: soothe tired muscles
After a workout, your body needs optimal recovery to prevent soreness and relieve muscle tension. Wintergreen and Camphor Rosemary essential oils are particularly effective at soothing sore muscles.
Wintergreen: the natural balm for tired muscles
This essential oil is a champion of sports recovery thanks to its high content of methyl salicylate, a natural active ingredient known for its anti-inflammatory and analgesic properties. It is ideal for soothing aches and pains and promoting muscle relaxation.
- Practical advice : Mix 2 to 3 drops of Wintergreen with a tablespoon of vegetable oil (such as jojoba) and gently massage into tense or painful areas after exercise.
- Precautions : Not for pregnant or breastfeeding women - Not for children under 12 years old - Dilute before applying to the skin. Not for people allergic to aspirin - Not recommended for people taking blood thinners.
Camphor Rosemary: The Ultimate Muscle Tonic
Thanks to its high concentration of camphor, this essential oil is ideal for soothing muscle contractions and stimulating regeneration after a sports session. It also promotes muscle warm-up before exercise if used in a suitable synergy.
- Helpful Hint : Mix 3 drops of Camphor Rosemary with 1 tablespoon of carrier oil (such as jojoba) and massage into stressed muscle areas after exercise. For a relaxing bath, add 6 drops to a neutral base in warm water.
- Precautions : Prohibited for pregnant and breastfeeding women - Prohibited for children under 12 years old - Prohibited for people with epilepsy due to its camphor content.
Homemade Warming Balm Recipes
Balm for preparing for physical exertion
This balm is designed to stimulate blood circulation, warm the muscles and prepare the body for exercise thanks to the toning and stimulating properties of the essential oils offered.
Ingredients :
- 2 tablespoons of shea butter
- 1 tablespoon of jojoba vegetable oil
- 7 drops of Peppermint essential oil
- 8 drops of Scots Pine essential oil
- 5 drops of camphor rosemary essential oil
Preparation :
- Melt the shea butter in a bain-marie until smooth.
- Remove from heat and stir in the vegetable oil, then mix thoroughly.
- Add the essential oils one by one, stirring well after each addition.
- Pour the mixture into a sterile jar and let it cool at room temperature until it hardens slightly.
Use :
- Apply a small amount of this balm to the main muscles used (thighs, calves, arms) approximately 10 to 15 minutes before exercise.
- Massage gently to promote absorption and stimulate blood circulation. This balm helps prepare muscles while reducing the risk of tension or cramps.
Precautions:
- Do not use if pregnant or breastfeeding, or if you are under 12 years old. Avoid contact with eyes and mucous membranes. Perform a skin test first to detect any allergic reaction.
Comfort Balm to relieve muscles
Ingredients :
- 2 tablespoons of shea butter
- 1 tablespoon vegetable oil
- 10 drops of Wintergreen essential oil
- 10 drops of camphor rosemary essential oil
- 5 drops of Peppermint essential oil
Preparation :
- Melt the shea butter in a bain-marie until smooth.
- Remove from heat and stir in the vegetable oil, then mix thoroughly.
- Add the essential oils one by one, stirring well after each addition.
- Pour the mixture into a sterile jar and let it cool at room temperature until it hardens slightly.
Use :
- Apply a small amount of this balm to stressed muscles after exercise.
- Massage gently to promote absorption. This balm provides a warming and soothing effect that promotes rapid recovery.
Precautions:
- Do not use if pregnant or breastfeeding, or if you are under 12 years old. Avoid contact with eyes and mucous membranes. Perform a skin test first to detect any allergic reaction.
Practical advice for a successful return to sport
Returning to physical activity requires proper preparation, both physically and mentally. Essential oils can seamlessly integrate into your workout routine, but they don't replace the essential foundations of a smooth return to exercise. Here are some practical tips to optimize your workouts and get the most out of the benefits of essential oils.
Warm up before each session :
- A gradual warm-up prepares your muscles for exercise and reduces the risk of injury.
- Essential Oil Tip : Before exercising, apply 2 drops of Peppermint or Scots Pine diluted in a carrier oil to your wrists or chest. This stimulates blood circulation and promotes good oxygenation of the muscles.
Actively recover after exercise :
- Active recovery helps eliminate toxins accumulated during exercise and promotes muscle relaxation.
- Essential Oil Tip : Massage your legs and arms with a mixture of Camphor Rosemary and Wintergreen, diluted in vegetable oil.
Hydrate yourself properly :
- Optimal hydration is essential to prevent cramps and improve your performance.
- Wellness tip : Add a drop of Lemon essential oil to your water bottle (if it is edible and suitable for this purpose) for a detoxifying and refreshing effect.
Adapt your diet to support your efforts :
- A balanced diet provides the energy you need for your workouts and helps your body regenerate.
- Tip with essential oils : Incorporate suitable essential oils, such as Sweet Orange, into your preparations (smoothies or desserts), for an invigorating and soothing effect.
Promote rest and relaxation :
- Restorative sleep is crucial for recovery and avoiding fatigue-related injuries.
- Essential Oil Tip : Diffuse a relaxing blend of True Lavender and Mandarin before bed to soothe your mind and relax your muscles.
General precautions for the use of essential oils
To take full advantage of these synergies, follow these tips:
- Specific diffusion precautions : Do not diffuse for more than 30 minutes per session to avoid saturating the air. Use a diffuser appropriate for the size of your room.
- Dilution : Dilute essential oils before skin application to avoid irritation.
- Tolerance test : Before use, carry out a skin tolerance test by applying a small amount of the diluted synergy to the inside of the elbow and wait 24 hours to check for an allergic reaction.
- Do not use in children, pregnant or breastfeeding women without medical advice : It is imperative to consult the essential oils sheet and consult a health professional before any use in these specific cases.
- Precautions for medical conditions : People suffering from chronic illnesses (asthma, epilepsy, hypertension, etc.) should consult their doctor before using essential oils, as some may have adverse effects or be contraindicated with their treatment. Your doctor is the only primary player in your health.
- Beware of photosensitizing oils : Some essential oils, such as citrus oils (lemon, bergamot, grapefruit), can cause skin burns or spots if exposed to the sun after application. Do not use them before direct sun exposure.
- Avoid mucous membranes and eyes : Essential oils can cause severe irritation. In case of accidental contact, rinse thoroughly with a carrier oil, not water. Consult your doctor.
Resuming physical activity, whether after a break or to start a new routine, requires special attention to your body. Essential oils are natural and effective allies to support this process, boosting your energy before exercise, soothing your muscles afterward, and promoting optimal recovery.
Have a good session!
Aude
References
Sources of information (bibliography)
Françoise Couic-Marinier, Dr Anthony Toubol, The Living Earth Guide to Essential Oils, Living Earth Edition, November 17, 2017, 477 p. ISBN: 9782360982752
Pierre Franchomme, Roger Jolois, Daniel Pénoël. Aromatherapy Exactly: Encyclopedia of the Therapeutic Use of Aromatic Extracts. Roger Jollois Edition, August 30, 2001, 512 p., ISBN: 2-87819-001-7
Videos
“Gaultheria Couchée - the essential oil for athletes” with Dr Françoise Couic Marinier .
Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is obviously recommended.
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