How to heal muscles and joints with essential oils
We all need relief from sore muscles and aching joints from time to time. This article explains how to make your own healing aromatherapy oil blends and products for various musculoskeletal conditions.
This article was written for and originally published on HerbalReality.com.
Aromatherapy: it’s not just ‘nice smells and a lie down’!
Aromatherapy is often thought of as a lovely way to make a room smell nice, calm and relax the mind, or provide an extra, aromatic element to a massage. It is all of these things, of course, but many people are unaware of the physical, targeted benefits that carefully considered aromatherapy blends and products such as balms, lotions, and massage oils can have for injuries and chronic pain.
Essential oils, when combined in a suitable carrier and applied to the skin, are able to pass through the skin’s barrier and enter the bloodstream, due to their small molecular size. Once in the bloodstream, essential oils have a range of physical actions on the body: anti-inflammatory, analgesic, antispasmodic and lymphatic being some of the most helpful actions for relieving musculoskeletal pain and tension.
Muscular and joint pains are some of the most common conditions that massage therapists see in their treatment rooms, and although these can be manageable in day-to-day life and don’t necessarily always present in extreme ways, they can cause an extra layer of stress for clients. This in turn can have a negative impact on their physical wellbeing and mental health.
Below, I’ve explored some of the most common ailments I see in my own clinic, and included some suggested therapeutic products and treatments that have been enormously helpful for both myself and my clients.
Sleep and hormones
When our sympathetic nervous system is activated, we are in ‘fight or flight’ or “hyperarousal” mode, and as such, cortisol (commonly known as the stress hormone, although we need it for various functions in the body) levels are typically high (7). This can prevent our parasympathetic nervous system from activating, which is responsible for helping us feel calm and relaxed. The parasympathetic nervous system is sometimes described as putting the ‘brakes’ on the sympathetic nervous system (8), preventing or slowing its activation, and allowing our body to enter the ‘rest and digest’ mode needed for sound sleep.
So, if we are experiencing high levels of brain activity, lots of stimulation or anxiety before bed, this can significantly impact our body’s ability to regulate and produce the hormones necessary for sleep. Research papers suggest that cortisol levels are higher in those experiencing insomnia (9), and others note that stress in particular inhibits slow-wave sleep (10) which is thought to be the most restorative form of sleep (11).
Sprains and strains
A strain is caused by overstretching a muscle and/or a tendon (1), usually caused by overstretching the fibres, leading to bruising, pain, spasms, weakness, oedema (swelling) inflammation, and cramping in the muscle, and even tears in the muscle fibres (2). A sprain, in contrast, is injury to a ligament, which connects bone to bone, and is often caused by a sharp twisting motion. The symptoms are often similar to those of a strain.
Treatment of sprains and strains should be approached carefully, particularly when in the acute stage, immediately following the injury. The role of aromatherapy here is primarily to help reduce swelling and pain through the gentle application of anti-inflammatory essential oils, and to help move lymph around the area, through the use of astringent essential oils and herbal extracts. Since temperature also has a role to play with the reduction of pain and swelling, it is advisable to use a cool pack alongside the oil blend to aid the healing process. Although the injury is acute, applying neat or undiluted essential oils to the skin is not advised, since it may cause irritation or damage to the skin. Instead, a strong blend of around 5% can be made and applied to the area, then occluded with a cold compress, and alternated with a hot compress if desired, to increase blood flow to the area and speed up the absorption of the remedy. A carrier oil will be needed to dilute the blend; a herbal-infused oil such as arnica is helpful for addressing bruising, for example. Alternatively, witch hazel (Hamamelis virginiana), which is astringent, can be blended with a dispersant such as Solubol, and the essential oils added and applied to the area with a cold flannel.
Safety note: Do not mix witch hazel and essential oils without the dispersant, since oil and water will not mix and thus the essential oils would effectively be neat, and undiluted, and could irritate the skin.
Suggested blend for sprains and strains:
5% blend – only use on small, injured areas, not suitable for full-body
10ml Arnica Arnica montana-infused carrier oil e.g. Sunflower Helianthus annuus (or 10ml of Witch Hazel / Solubol mixture as described above)
10 drops (total) of cooling, anti-inflammatory and astringent essential oils, to include any of the following:
Grapefruit Citrus paradisii (lymphatic drainage, astringent) – Safety note: Phototoxic. Avoid application before exposure to sunlight.
Juniper Juniperus communis (lymphatic drainage, astringent)
German Chamomile Matricaria recutita (anti-inflammatory)
Roman Chamomile Chamaemelum nobile (anti-inflammatory)
Peppermint Mentha piperita (cooling, analgesic) – Safety note: do not use whilst pregnant, breastfeeding or with children under 2 years old.
Lavender Lavandula angustifolia (anti-inflammatory, analgesic)
Stir well to combine, and apply to the affected area using gentle massage. Cover with a cold flannel or ice pack if desired.
Post-exercise and postural tension and pain
Many of my clients exercise regularly, but also have desk-based jobs. This means that they often arrive at the clinic with various low-level aches, pains and tension which they are unable to relieve through stretching at home. Usually poor posture or overuse of the muscle are to blame for these kinds of aches and pain, and symptoms can include pain, inflammation, oedema (swelling), tightness or tension, and reduced motion in the affected area. Also tendonitis, plantar fasciitis, or carpal tunnel syndrome may be the result of repetitive strain injury (RSI). In such instances, there are several treatment options available to clients, both at home and on the massage couch.
Preventative measures include regular stretching as part of the working day (3), and post-exercise, to ensure the muscles are adequately moved and stretched, and tension build up is prevented. Supportive desk chairs, mouse mats, and armrests can prevent RSI in the wrists, for example, and support healthy back posture whilst seated (4). Maintaining a regular physical practice such as gentler forms of yoga, e.g. yin yoga, can also be enormously helpful for maintaining flexibility, since they focus on releasing the fascia that connects the musculoskeletal system (5), reducing tension in the muscles and keeping joints mobile. Mixing up exercise regimes and not over-working one muscle group can also help to prevent muscle pain from overuse (RSI).
However, there are always times when we might overdo it on a run or in the gym, sit for too long at our desks, or lift something heavy. We then wake up the next morning with a crick in the neck, sore legs, or a painful shoulder. Perhaps we even suffer from a ‘pinched nerve’ due to the inflammation in the surrounding muscle tissues. In these cases, aromatherapy can be a gentle and enjoyable way to help alleviate pain and tension, and to help relax and release muscle tissue.
Since pains and tension of this type tend not to be as limiting or acute as sprains, strains and other injuries, they require a different approach to treatment. Ingrid Martin recommends the use of “strongly analgesic and cooling” (6) essential oils for pain caused by overuse of a muscle, however, oils that are considered warming are also useful for longer-term chronic stiffness (7) and tension.
Some useful oils for chronic pain, tension and RSI:
Carrier oils
St John’s Wort Hypericum perforatum herbal infused oil, e.g. sunflower Helianthus annuus. A carrier oil infused with St John’s Wort is extremely anti-inflammatory, and is recommended for bruising, reddened skin, as well as being calming for neuralgia and sciatica (inflamed nerves). The herb gives its carrier oil a gorgeous blood red colour.
Jojoba Jojoba sinensis. Actually a liquid wax, jojoba absorbs very easily into the skin, having a similar molecular structure to that of skin’s natural sebum. It is also anti-inflammatory and is often recommended for treating arthritis and other inflammatory conditions, so can be useful for relieving chronic joint pain.
Essential oils
Cooling, anti-inflammatory essential oils such as those mentioned above for the treatment of acute injuries can also be applied here, but sometimes a more “warming” approach is needed, particularly in cases of stiffness and stagnation in the muscles and joints. Some of these oils include:
Cinnamon Cinnamomum verum. A warming, stimulating oil that has antirheumatic properties. A lovely addition to a muscle-warming blend.
Safety note: This oil should be treated with caution and not used above 0.1% in any blend due to its skin sensitising properties (8).
Black Pepper Piper nigrum. Another stimulating, warming oil, with anti-inflammatory and analgesic properties (9). This oil promotes good blood circulation and is particularly recommended for overworked muscles, chronic inflammation, stiffness, and both osteoarthritis and rheumatoid arthritis (10).
Safety note: use in low doses on sensitive skin.
Rosemary Salvia rosmarinus. A stimulating, invigorating oil, which is an excellent vasodilator (11) and can alleviate muscle tension and pain through bringing blood to the area. “Stiffness and the related pain are usually relieved if local circulation is improved” (12) states Ingrid Martin.
Marjoram Origanum majorana. Primarily a relaxant and hypotensive oil, which I use a lot in my clinic for clients with muscular pain and tension. Due to its ability to act on the nervous system as well as on smooth muscle tissue (13), it is a powerful oil for treating physical conditions such as muscle aches and rheumatism (14) caused by excessive tension in the body. It is an excellent accompaniment to some of the more stimulating, anti-inflammatory oils mentioned above.
I would normally combine these oils at no more than a 2% dilution in an appropriate carrier oil for use in massage during a treatment, however I regularly make muscle rubs and balms for clients to take home, as these can be useful to carry with them for use at home, work and more. Usually, a product at a 4-5% dilution is prepared, using a mixture of carrier oils, essential oils and waxes to create a thick balm that is solid at room temperature. This is then applied three times a day to the affected area. A balm of this strength, however, would be too strong for a full-body massage, and is designed for localised, topical use only.
Muscle rub/balm recipe (makes 1 ~60ml pot)
7.15ml Beeswax (or soy wax)
50ml Carrier oil (e.g. herbal infused St John’s Wort oil)
57 drops (~2.85ml) total essential oil (from list above)
Method:
Use a bain-marie over a low heat to melt the carrier oils and wax together. Stir until completely melted and combined.
Take off the heat. Allow to cool to 50-60 degrees centigrade. If the essential oils are mixed in before the mixture is left to cool much of the essential oils will be evaporated and lost.
Add up to 57 drops of essential oils, from those listed above
Stir well to combine, pour into a 60ml sterilised tin and allow to cool
When solid, the balm is ready to use. Use within 6 months.
Apply topically to the affected area up to three times per day, massaging gently.
Chronic pain: fibromyalgia
Fibromyalgia is a chronic health condition that can affect the whole body (15). Symptoms include increased sensitivity to pain, tenderness and soreness, fatigue, and stiffness. Brain fog, insomnia and digestive issues can also be accompanying symptoms. Whilst it has a strong muscular component, when treating fibromyalgia, an aromatherapist will take into consideration the symptoms as a whole, and create a blend of oils according to each individual’s unique needs.
Massage can be a wonderful way to treat fibromyalgia and other chronic muscular conditions, since it works not only on the site of the pain, i.e. the muscles, but on the emotional body and nervous system, too. A 2014 systematic review concluded that “Massage therapy with duration ≥5 weeks had beneficial immediate effects on improving pain, anxiety, and depression in patients with [Fibromyalgia]. Massage therapy should be one of the viable complementary and alternative treatments for [Fibromyalgia]” (16) although more, large-scale research is needed to provide confirmation of the findings.
My favourite essential oils for treating fibromyalgia are those that work synergistically on the nervous system as well as the physical body, since my clients presenting with fibromyalgia often experience depression, anxiety, and frustration along with their chronic pain. Inhalation as well as topical application of essential oils is key in treatment of conditions such as this, since inhalation is the most effective method of application of aromatherapy for psychotherapeutic effect (17).
Coriander seed Coriandrum sativum is analgesic and antispasmodic, but also a powerful antidepressant oil. It is also excellent for digestive issues, and in Traditional Chinese Medicine, it is indicated for clearing ‘painful obstruction’ which refers to rheumatic pain (18).
Marjoram Origanum majorana is mentioned above, and is an excellent dual function oil, working to calm the nervous system whilst simultaneously relaxing the muscle tissue
Grapefruit Citrus paradisii is also mentioned above; a “cooling, cleansing and decongesting” (19) oil that is helpful for clearing the mind, stimulating lymph and can help ease feelings of frustration and tension.
Safety note: Phototoxic. Avoid application before exposure to sunlight.
Cardamom Elettaria cardamomum is a digestive oil, helpful for treating the IBS and other digestive complaints that are often associated with Fibromyalgia. It is also considered a “gentle tonic of the brain and nervous system”(20) and therefore complements the more stimulating oils with its gentler nature.
Melissa, or Lemon Balm Melissa officinalis is one of the most regularly-used oils in my clinic. Particularly as an inhalation oil, it works beautifully, though I often include it in massage blends, too. Analgesic and anti-inflammatory, it is also calming and sedative, so can be wonderfully effective for calming the nerves and the muscle tissues. The fresh or dried leaves can also be taken as an infusion in hot water.
Safety note: Safe for topical use at dilutions of 1% or less. Melissa should be avoided if pregnant or breastfeeding.
A balm or oil blend for fibromyalgia can be made in much the same way as in the other recipes suggested above, though for full-body application, the dilution of essential oils should be no more than 2% in total, with those essential oils which are potential irritants or sensitisers being used at their much lower, appropriate dilutions.
Alternatively, a bath oil at a 2% dilution could be prepared. Heat aids the absorption of essential oils into the bloodstream, and the steam will increase the evaporation, aiding inhalation and speeding up the therapeutic properties. Equally, the heat will help to increase blood flow to the sore muscles as well as releasing tension. For a further benefit, Epsom salts (Magnesium sulphate) may be added to the bath. The magnesium in these healing salts is known for speeding up muscle recovery and reducing inflammation (21), as well as for reducing tiredness and fatigue more generally so it may be helpful for post-workout recovery too. It can cause dehydration, though, so make sure to top up on water before and after an Epsom salt bath.
Combining disciplines
It is clear that aromatherapy products such as massage oils, therapeutic baths and muscle rubs have a large part to play in the prevention and treatment of both chronic and acute musculoskeletal conditions. These recipes and oil blend suggestions have been specifically designed for treatment of the conditions explored here. Do check allergy information and consult a health professional before using these products on children, if you have any health conditions, are pregnant or breastfeeding.
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Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 209.
2. Mulcahey, MD, FAAOS, M., 2020. Sprains, Strains and Other Soft-Tissue Injuries – OrthoInfo – AAOS. [online] Orthoinfo.aaos.org. Available at: <https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/> [Accessed 29 July 2022].
3. nhs.uk. 2019. Common posture mistakes and fixes. [online] Available at: <https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/common-posture-mistakes-and-fixes/> [Accessed 29 July 2022].
4. Pruthi, M.D., S., 2021. Office ergonomics: Your how-to guide. [online] Mayo Clinic. Available at: <https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169#:~:text=If%20you%20 sit%20behind%20a,joints%20stay%20 comfortable%20at%20work.> [Accessed 29 July 2022].
5. Morris, N., 2022. 5 Common Questions About Yin Yoga. [online] Yoga International. Available at: <https://yogainternational.com/article/view/questions-about-yin-yoga> [Accessed 29 July 2022].
6. Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 211
7. Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 211
8. Tisserand, R. and Balacs, T., 2000. Essential oil safety. London: Churchill Livingstone, pp.129-130.
9. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997, pp 8.
10. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997, pp 8.
11. Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 121
12. Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 121
13. Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007: 100
14. Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997, pp 49.
15. nhs.uk. 2022. Fibromyalgia. [online] Available at: <https://www.nhs.uk/conditions/fibromyalgia/> [Accessed 29 July 2022].
16. Li, Y., Wang, F., Feng, C., Yang, X. and Sun, Y., 2014. Massage Therapy for Fibromyalgia: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. PLoS ONE, [online] 9(2), p.e89304. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930706/> [Accessed 29 July 2022].
17. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, pp 15.
18. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, pp 64.
19. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, pp 80.
20. Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005, pp 57.
21. Cleveland Clinic. 2022. Epsom Salt: Potential Benefits and How to Use It. [online] Available at: <https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/#:~:text=Epsom%20salt%20is%20used%20to,recovery%20period%20after%20a%20workout.> [Accessed 29 July 2022].
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Caddy, R. Essential oils in colour (2nd ed.). Amberwood Publishing. 1997
Cleveland Clinic. 2022. Epsom Salt: Potential Benefits and How to Use It. [online] Available at: <https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/#:~:text=Epsom%20salt%20is%20used%20to,recovery%20period%20after%20a%20workout.> [Accessed 29 July 2022].
Li, Y., Wang, F., Feng, C., Yang, X. and Sun, Y., 2014. Massage Therapy for Fibromyalgia: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. PLoS ONE, [online] 9(2), p.e89304. Available at: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930706/> [Accessed 29 July 2022].
Martin, I. Aromatherapy For Massage Practitioners. 1st ed. Baltimore: Lippincott Williams & Wilkins; 2007
Mojay, G. Aromatherapy for healing the spirit. London: Gaia. 2005
Morris, N., 2022. 5 Common Questions About Yin Yoga. [online] Yoga International. Available at: <https://yogainternational.com/article/view/questions-about-yin-yoga> [Accessed 29 July 2022].
Mulcahey, MD, FAAOS, M., 2020. Sprains, Strains and Other Soft-Tissue Injuries – OrthoInfo – AAOS. [online] Orthoinfo.aaos.org. Available at: <https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/> [Accessed 29 July 2022].
nhs.uk. 2019. Common posture mistakes and fixes. [online] Available at: <https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/common-posture-mistakes-and-fixes/> [Accessed 29 July 2022].
Pruthi, M.D., S., 2021. Office ergonomics: Your how-to guide. [online] Mayo Clinic. Available at: <https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169#:~:text=If%20you%20sit%20behind%20a,joints%20stay%20comfortable%20at%20work.> [Accessed 29 July 2022].
Tisserand, R. and Balacs, T., 2000. Essential oil safety. London: Churchill Livingstone
