Preparation for active sports

Warming up before any strenuous activity is important if you are not to over-stretch or strain your body. The following oils mixed with carrier oil should be rubbed on the legs, arms, shoulders and lower back at least fifteen minutes before the exercise session.

• Benzoin
• Black pepper
• Cajaput
• Clary sage
• Clove
• Ginger
• Marjoram

Aftercare

After vigorous exercise, your muscles cool down and the fibers start to shorten again. This can cause aches and pains, and the joints become stiff. The following oils can help speed up the recovery:

• Benzoin
• Camomile
• Frankincense
• Jasmine
• Lavender
• Sandalwood
• Vetivert

You can add one to your bath and soak for at least fifteen minutes.
Or mix into a carrier oil and use for self-massage.
Or ask a friend or partner to massage aching areas.

Cramp

Add ten drops of juniper, ten drops of marjoram and five drops of lemongrass to 6 fl oz (150 ml) of carrier oil. Massage this into the calf muscles after sport to ward off an attack of cramp.

OR

Gently massage into whole leg twice daily or make up your own massage blend:

• 25ml Almond Oil
• 2 drops Black Pepper oil
• 6 drops Lavender oil
• 6 drops Marjoram oil

Bath: Add the same Essential oils (exclude Almond) to the bath

Aches and pains / sprains

Add ten drops of juniper, ten drops of rosemary and five drops of lemongrass oil to 6 fl oz (150 ml) of carrier oil. Massage on the affected area.

OR

• 6 drops Lavender oil
• 5 drops Rosemary oil
• 3 drops Peppermint oil
• 10ml Arnica infused oil
• 10ml Sweet Almond oil

Massage into sprains and strained muscle areas