Muscle soreness: which oils to choose?

A study conducted by Gokce Yagmur GUNES GENCER and her colleagues investigated the effect of a massage withpeppermint essential oil on pain and muscle strength during recovery after exercise. Twenty-two men performed ten sets of ten repetitions of wrist flexor exercises with elastic bands. A ten-minute massage with peppermint oil was performed on one arm of the participants after the exercise. Muscle pain was measured by applying pressure to the muscle until the participant felt pain: the pressure corresponding to this point was then recorded. The smaller the value, the greater the sensitivity to pain.

Muscle pain was significantly reduced 24 hours after exercise for the arm that received a peppermint oil massage compared to the control arm, respectively 8.12 kg/cm2 and 7.30 kg/cm2. Therefore, the peppermint oil massage alleviated muscle pain during recovery after exercise.

Further studies have reported that peppermint essential oil may have analgesic properties, due to the presence of menthol. Menthol is capable of modulating the calcium channels of the skin's cold receptors, which creates a sensation of coolness. The nerve endings responsible for pain are then sufficiently numbed, and the pain is no longer felt. Moreover, the use of peppermint essential oil on the skin can promote blood circulation in the affected area. Muscle recovery can be facilitated by more efficient circulation, which brings more oxygen and nutrients to damaged tissues, while eliminating metabolic waste.

How to use peppermint essential oil for topical application?

To utilise an essential oil topically, it is absolutely necessary to dilute it in a carrier oil. For massage oil, we recommend choosing a neutral and 100% natural one, such as sweet almond oil. The essential oil makes up about 1% of the final solution. Generally, one would mix one drop in a teaspoon of carrier oil.

Perform the massage by applying a small amount of the diluted peppermint oil blend to the targeted area of the skin. Use your clean fingers to gently massage the mixture into the skin with circular motions until it is fully absorbed. As a precaution, avoid sensitive areas, such as around the eyes and open wounds. After use, tightly seal the bottle containing the diluted essential oil solution and store it in a cool place, away from direct sunlight.

Are there side effects and contraindications to the use of peppermint essential oil?

If the doses are adhered to, the topical application of peppermint essential oil seemingly presents no particular issue. However, side effects may occur in some individuals who may be allergic, such as skin rashes and irritations. Peppermint essential oil should not be applied to the faces of infants or young children, as inhaling the menthol contained in the oil can lead to serious consequences. Little is known about the safety of peppermint oil during pregnancy or breastfeeding. Therefore, it is recommended to consult your doctor in case of doubt before taking any action.

Yetty MACHRINA and her team wanted to observe the effect of a massage using lime essential oil on muscle pain. The participants were divided into three groups: the exercise group (E) did not receive any massage; the exercise-massage group (EM) received a massage with a regular lotion; and the EM-lime group (EMC) received a massage with lime essential oil.

The exercises are carried out three times a week for four weeks. The arms and legs are massaged every 30 minutes following the exercise. Before and after the treatment, the levels of lactic acid, produced during intense physical exercise by the breakdown of glucose, and the intensity of pain were examined.

The increase in lactic acid levels can lead to the onset of muscle pain due to a decrease in pH, which interferes with the optimal functioning of muscle proteins.

The results showed that after exercise, the EMC group (massage with essential lime oil) had a significantly lower lactic acid level, at 3.7 nmol/L compared to 5 nmol/L for E and 4.2 nmol/L for EM, and a lower pain level than the other groups with a pain intensity of 1.4 compared to 3 for E and 2 for EM.

The essential oil of lime contains flavonoids, which have the ability to protect lipid membranes from oxidative damage and inhibit the expression of the enzyme cyclooxygenase-2 (COX-2). This means that the biosynthesis of pain mediators such as prostaglandins is inhibited. More specifically, it inhibits the production of inflammatory prostaglandin E2 and pro-inflammatory cytokines such as IL-6 and TNF-α, which alleviates pain.

How to use lime essential oil in topical application?

An essential oil, such as lime essential oil, is used on the skin by mixing it with a neutral oil like jojoba oil or coconut oil. It is recommended to mix approximately 1 to 2% of essential oil into the vegetable oil, which means one to two drops of essential oil in a teaspoon of vegetable oil.

Apply a small amount of diluted lemon oil blend to the targeted area of the skin for massage. Using your clean fingers, gently massage the mixture into the skin in circular motions until it is fully absorbed. However, avoid sensitive areas, such as around the eyes and open wounds, as a precaution. Once you have used the essential oil, tightly close the bottle containing the diluted solution and place it in a cool place, away from direct sunlight.

Are there side effects and contraindications to the use of lemon essential oil?

Lime essential oil is typically not harmful. However, it is photosensitising ; thus, it can make the skin more sensitive to the sun and cause skin irritations in this regard. Avoid exposing yourself to direct sunlight after applying the essential oil and protect yourself with a broad-spectrum sun protection of at least SPF 30.

Furthermore, some individuals may be allergic, which can lead to reactions such as redness or itching. There is not enough reliable information to determine whether it can be used safely during pregnancy or breastfeeding. Therefore, we advise you to consult your doctor at the slightest doubt before taking any action.

In a study, Michaelyn SEBOLD sought to determine whether topical emu oil could reduce muscle soreness following a leg extension exercise. The study was divided into three conditions, each lasting three days per week. Subjects were randomly assigned to one of the following three trials: (1) exercise followed by the application of emu oil, (2) exercise followed by the application of a placebo, or (3) exercise with no topical application.

The perceived pain after 36 hours was significantly lower in the case of emu oil than in the control and placebo cases. The mechanism by which emu oil reduced perceived pain is currently unknown. However, scientists hypothesise that the reduction in pain is likely associated with a decrease in the sensitivity of pain receptors.

Further studies are required to confirm these results.

How to use emu oil for topical application?

Emu oil originates from the emu, a bird native to Australia. This animal oil can be applied directly to the skin. Apply a small amount directly to sore muscles. Gently massage the affected area in circular motions, applying light pressure to promote the absorption of the oil and relieve muscle tension. As with all oils, avoid direct contact with the eyes. In case of accidental contact, rinse thoroughly with clean water.

Are there side effects and contraindications to the use of emu oil?

Emu oil is generally considered safe when used appropriately. However, rare skin reactions may occur in cases of allergy or sensitivity, such as the outbreak of spots. Moreover, because it is extracted from emu fat, it is important to ensure that it is sourced from high-quality providers and produced under hygienic conditions to avoid any bacterial or microbial contamination. Due to a lack of information, it is recommended that pregnant or breastfeeding women consult a healthcare professional before using it.

No study has demonstrated any efficacy of theessential oil of lavender in the context of muscle soreness. However, Zahra ROUHANI and her team studied the effect of a massage with a lavender gel on exercise-induced muscle soreness. Participants were either placed in the lavender gel massage group or the placebo gel massage group. They then responded to a questionnaire about pain. The results showed that the difference in muscle pain before and after the massage with all the gels used was statistically significant. Moreover, the massage with the lavender gel, compared to the placebo group, further reduced muscle pain.

The analgesic effects of lavender extract are due to its linalool content. This is a terpenic alcohol found particularly in lavender essential oil. Linalool can stimulate the parasympathetic system, which induces sedative, analgesic and anti-convulsive effects. Moreover, as a competitive antagonist of NMDA receptors, it inhibits their activity and exerts its analgesic effects. In the case of muscle soreness, the neurons in the spinal cord can be more excitable, and the NMDA receptors facilitate the transmission of pain signals in the central nervous system, which increases the perception of pain.

Although studies on lavender essential oil are limited, it can therefore be assumed that it might have the same effect on muscle soreness.

How to use lavender essential oil for topical application?

Lavender essential oil must be diluted before applying it to the skin. Mix a few drops of lavender essential oil with a neutral carrier oil such as sweet almond oil, coconut oil, or olive oil. Typically, a dilution of 1 to 3% essential oil in a carrier oil is recommended for topical application, so one to three drops of essential oil in a teaspoon of vegetable oil.

To perform the massage, apply a small amount of diluted lavender oil blend to the targeted area of the skin. Place your clean fingers on the skin and gently massage the mixture until it is fully absorbed, avoiding the eye contour area.

Are there side effects and contraindications to the use of lavender essential oil?

Theessential oil of lavender is generally perceived as safe when used appropriately. However, rare skin reactions may be observed in cases of allergy or sensitivity, such as irritations. There is not enough data to determine whether it can be used safely during pregnancy or breastfeeding. Therefore, it is recommended to consult with your doctor at the slightest doubt before proceeding.

Rumours are circulating about the effectiveness of the topical application of arnica or wintergreen essential oil against muscle soreness. However, studies have revealed that arnica does not have a significant effect on muscle soreness, and research on wintergreen oil in cases of muscle soreness is minimal.

• Thèse Michaelyn SEBOLD. Effects of emu oil in delayed onset muscle soreness of the quadriceps (2004).

• GUNES GENCER G.Y. & al. Effect of classic massage with peppermint oil on muscle soreness and muscle strength during recovery from exercise. Journal of Sports and Performance Researches (2020).

• Lime - Uses, sides effects, and more. Therapeutic Research Faculty (2020).

• Peppermint oil. National Center for Complementary and Integrative Health (2020).

• ROUHANI Z. & al. A Comparison of the Effect of Massage With Lavender Gel and Piroxicam Gel on Exercise-induced Muscle Soreness in Male Students of Gonabad University of Medical Sciences. The Horizon of Medical Sciences (2020).

• MACHRINA Y. & al. Effect of massage therapy with lime (Citrus aurantifolia) essential oil on the recovery of delayed onset of muscle soreness in athletes. Medical Archives (2023).