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.

Example massage blends for pre- and post-exercise: For before exercise and competition, give a gentle rub to the entire body (or just the critical appendages, if so desired) with a blend containing eight drops of Rosemary, four drops Lavender and four drops of Eucalyptus oil in each ounce of ‘base’ oil (Sweet Almond oil is the most common of all oils used in massage). The massage should be vigorous enough to get the blood flowing but not so deep as to provoke pain in any way - generally, quick, light strokes are used. For the post-exercise rub, try a blend including eight drops of Lavender, four drops of Juniper Berry and four drops of Marjoram per ounce of base oil. Stronger, longer strokes are used, moving toward the heart or center of the body. The post-exercise rub can certainly be deeper, but care should be taken not to cause further inflammation in very sore or tight areas - work on these more deeply when the body has had a day or two to recover. Also, you can adjust the concentration of oils to suit your particular tastes and body’s response; in general, higher concentrations of essential oils will be stimulating, and lower ones will be relaxing.

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.

Sometimes the going gets a little more rough for all athletes; injuries such as sprains, strains and bruises are common in many sports. The most important prescription for any injury is rest, but most athletes, eager to maintain their hard-earned level of fitness, rarely heed this suggestion. Enter the healing support of essential oils. Many essential oils are powerful healers of skin, muscle and connective tissue. Several well-known oils have strong anti-inflammatory properties, and contain safe varieties of ‘ketones’ which signal the regeneration of tissue. On top of that, there’s the stress-relieving ‘aromatherapy’ aspect, which can further enhance the healing process in nearly all cases.

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.

Active athletes and fitness buffs will often incur minor cuts and abrasions. Essential oils are an excellent choice for caring for such wounds due to their antiseptic and soothing effects. A 50/50 blend of Tea Tree and Lavender is a wonderful, all-around skin healer. The Tea Tree prevents infection while the Lavender sooths the area. Apply directly to cuts and scrapes after the wound has been properly cleansed. If this is too strong a blend for the younger ones, simply apply a drop or two to the gauze portion of a band-aid and cover the wound for the same effect. The ratio of Lavender to Tea Tree can also be increased for an even more soothing result.

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.