Aromatherapy in Sport: Essential oils, naturally optimising Performance and Recovery
The world of sport is increasingly turning towards natural and effective solutions to optimise physical performance and accelerate recovery. Among the most popular methods, aromatherapy stands out for its notable benefits, particularly through the use of essential oils. These plant concentrates, with their multiple virtues, can be valuable allies for athletes of all levels. In this article, we explore the benefits of aromatherapy in sport and how essential oils can become an integral part of your training and recovery routine.
The Benefits of Essential Oils for Athletes
Essential oils are plant extracts obtained through distillation from various parts of the plant: leaves, flowers, roots, or bark. Their richness in active compounds and aromatic molecules allows for a wide range of benefits, tailored to the needs of athletes. Here are some of the main advantages of aromatherapy for sports:
Improvement of Sports Performance
Some essential oils are recognised for their stimulating properties. These essential oils have the ability to increase blood circulation, boost energy, and promote better oxygenation of the muscles during exertion. Inhaling or applying them in a massage before training can thus help improve concentration and performance, while reducing fatigue.
Peppermint (Mentha piperita)
Peppermint is one of the most powerful essential oils for energising the body and mind. It has tonic and stimulating properties that help improve mental concentration and reduce the feeling of fatigue. It is particularly useful before a workout, as it helps to increase blood circulation and better oxygenate the muscles during exertion.
- Usage: for olfaction or for a local application diluted in a vegetable oil on the chest and wrists for a sensation of freshness, stimulation, and to promote respiratory comfort
Camphor Rosemary (Rosmarinus officinalis)
The camphor rosemary is an essential oil known for its stimulating and circulatory properties. It helps to improve endurance and performance by optimising the supply of oxygen to the muscles during physical exertion. Furthermore, it contributes to concentration and mental clarity, which is essential for sports requiring precision and coordination.
- Usage: for massaging areas such as the shoulders and legs for an energising and revitalising effect.
Radiata Eucalyptus (Eucalyptus radiata)
The striped eucalyptus is a purifying and toning essential oil. It is often used to clear the airways and improve breathing, which can be a major asset during intense training. It also stimulates the nervous system, thereby promoting better management of effort and fatigue..
- Usage: Inhalation or in a steam bath to improve breathing before or after exercise.
The Recovery After Effort
One of the great strengths of aromatherapy lies in its ability to promote a quick and effective recovery after intense training. Some essential oils act as natural anti-inflammatories and muscle relaxants, thereby reducing pain and discomfort.
True Lavender (Lavandula angustifolia)
True lavender is a soothing and relaxing essential oil. It is particularly effective after intense training as it helps to reduce stress, calm tense muscles, and promote better sleep, which is essential for recovery. It also has anti-inflammatory properties that help relieve minor post-exercise muscle aches.
- Usage: Apply a few drops of lavender essential oil to the temples and wrists for quick relaxation, or massage the muscles used after exertion or during diffusion.
Bay Laurel (Laurus nobilis)
The essential oil of Noble Laurel has anti-inflammatory, analgesic, and antispasmodic properties, perfect for relieving muscle pain and soreness.
- Usage: Dilute and massage after exercise to relieve tension and improve circulation.
Italian Everlasting (Helichrysum italicum)
Recognised for its restorative and anti-inflammatory properties, Italian Helichrysum essential oil helps to treat muscle pain and injuries.
- Usage: Apply after exercise to reduce inflammation and relieve injuries.
In case of Muscle and Joint Pain
Muscle pain and tension are common among athletes, whether they are amateurs or professionals. Aromatherapy offers several solutions to relieve these discomforts and in the context of injuries.
Wintergreen (Gaultheria procumbens)
Wintergreen is a must-have essential oil for athletes, particularly due to its high content of methyl salicylate, a compound with effects similar to those of aspirin. This oil is a powerful anti-inflammatory and analgesic, ideal for treating muscle pain related to tension, aches, or sprains.
- Properties: Anti-inflammatory, analgesic, muscle relaxant.
- Benefits: Effectively relieves muscle pain, cramps, stiffness, and joint pain.
- Directions: Dilute a few drops of Wintergreen essential oil in a carrier oil (such as sweet almond oil) and massage onto sore muscles. This oil can be used before or after exercise to prevent or relieve muscle pain.
Not recommended for people with aspirin allergies!
Lemon Eucalyptus (Eucalyptus citriodora)
Lemon Eucalyptus is a powerful essential oil for soothing muscle pain and reducing inflammation. It has anti-inflammatory, pain-relieving, and decongestant properties. This oil is particularly effective for muscle pain caused by prolonged exertion or minor injuries.
- Properties: Anti-inflammatory, analgesic, decongestant.
- Benefits: Relieves muscle pain, reduces inflammation, and improves circulation to speed recovery.
- How to use: Apply a few drops of Lemon Eucalyptus essential oil diluted in a carrier oil to sore muscle areas. You can also use it as a post-workout massage to reduce tension and promote better circulation.
Katrafay (Cedrelopsis grevei)
Katrafay is an essential oil particularly renowned for its anti-inflammatory, analgesic, and restorative effects. It is used to treat muscle pain, inflammation, and even joint pain. Katrafay is an excellent ally for athletes looking for a natural solution to soothe deep pain and muscle tension..
- Properties: Anti-inflammatory, analgesic, restorative.
- Benefits: Effectively reduces muscle and joint pain, helps regenerate muscle tissue and relieves tension.
- Use: Dilute a few drops of Katrafay essential oil in a carrier oil and massage into sore muscles after exercise. This oil is ideal for soothing persistent or chronic pain..
How to Use Essential Oils in Sports?
Using essential oils in sports can be done in different ways, depending on the desired goals. Here are some effective methods:
Diffusion
Diffusing essential oils is ideal for creating an atmosphere conducive to training or recovery. You can opt for essential oils before a workout to boost energy, or after exercise to promote relaxation and muscle recovery.
Massage
Topical application of essential oils diluted in a carrier oil is an excellent way to relieve muscle tension. Massaging essential oils into your muscles before or after a workout allows you to directly target sensitive areas.
Aromatic Bath
A warm bath with a few drops of essential oils is a pleasant way to relax muscles after exercise. Essential oils are not water-soluble, so it's important to dilute them in a dispersant (salt, shower gel, vegetable oil, etc.).
Olfaction
Essential oils in olfaction act quickly on the nervous system, improving concentration and motivation.
Apply a few drops of essential oil to a tissue. Breathe deeply for a few minutes. You can also use a refillable inhaler stick.
Aromatherapy, A Natural and Complementary Solution
Essential oils are not a substitute for a healthy lifestyle, proper training, and a balanced diet. However, they are an excellent supplement to help athletes prepare mentally and physically, improve their performance, and recover faster.
Aromatherapy provides additional support by helping to better manage muscle tension, boost concentration, and promote better recovery. By using these natural oils, athletes benefit from an effective and side-effect-free way to achieve their goals.
Conclusion
Aromatherapy is more than just a trend. It's a natural, gentle yet powerful approach that's increasingly finding its way into the world of sports. Whether you're looking to improve your athletic performance, recover faster, or prevent muscle soreness, essential oils can be valuable additions to your routine.
* The information written in this article by Atelier MARCATI comes in particular from references from scientific literature. It is transmitted and shared for informational and indicative purposes. It is therefore not intended to replace medical advice, a diagnosis or any treatment.
Bibliography
Baudoux, D. (2013). Essential oils and sport: Optimizing your performance. Jouvence Editions.
Gagné, V. (2019). The guide to essential oils. Leduc.s Editions.
Morel, J.-M. (2015). Practical aromatherapy. Dangles Editions.
Pierre, M. (2017). Aromatherapy and sport. Éditions du Trédaniel.
Aromatherapy in Sport: