Preventing injuries (tendonitis, muscle strains, tears, soreness…) while enhancing physical performance is a key concern for athletes at every level and in every discipline. Essential oils are particularly well suited to support physical effort, protect the body, and stimulate energetic and metabolic resources.
Muscle Energy: One Essential Oil for Each Type of Effort
Depending on the type of physical effort, muscles do not rely on the same energy pathways.
For short, intense efforts such as sprinting, muscles function without oxygen and do not produce lactic acid, which is responsible for cramps. In this case, the goal is to optimize neuromuscular transmission, notably with tropical (or exotic) basil essential oil (Ocimum basilicum), applied topically and diluted in vegetable oil. Beyond its antispasmodic properties that help prevent cramps, this essential oil also supports efficient muscle contraction during this kind of physical efforts.
When the effort is long and endurance-based, such as marathon running, the body adapts by modifying heart and respiratory rhythms. Muscle energy is then mainly derived from oxygen: the aerobic pathway, which generates metabolic waste such as lactic acid that may lead to cramps. During prolonged efforts (over 40 minutes), the body draws on lipid reserves and glycogen stores (in the liver and muscles). In this context, supporting muscle circulation is essential to progressively eliminate metabolic waste. Essential oils rich in 1,8-cineole are particularly well suited. This molecule has powerful respiratory oxygenating properties and, when applied to tissues, acts as a strong circulatory tonic. Applied to muscles and inhaled simultaneously, it acts synergistically on multiple levels.
Key oils include rosemary cineole (Rosmarinus officinalis ct. cineol or Salvia rosmarinus ct. cineol) and Corsican green myrtle (Myrtus communis ct. cineol).
Performance & Energy with Essential Oils
Aromatherapy offers a treasure trove of stimulation, even a performance-enhancing properties, for all bodily functions: digestion, respiration, circulation, and the nervous system. One essential oil stands out for its energizing and even performance-enhancing properties, while also refreshing and sharpening mental clarity.
From the very first inhalation, mental focus improves, visual acuity sharpens, and responsiveness increases. This oil is valuable for both endurance sports and disciplines requiring concentration. It can even reduce the sensation of thirst and improve peripheral circulation.
This exceptional oil is peppermint essential oil (Mentha x piperita). Popular and highly appreciated, it has no equal. Athletes quickly feel its invigorating effect. It may be used via olfaction or sublingual application. When combined with cineole-rich oils and basil, its effect can feel remarkably stimulating.
To further support physical performance, athletes should also care for tendons, ligaments, and muscle fibers to prevent injury and optimize recovery.
Recommended reading:
– Muscle and Joint Comfort with Essential Oils
– Supporting Tendon Health with Essential Oils
Winner’s Energy: Visualizing Success
In competition, when fear, doubt, or lack of confidence arise, it can be helpful to connect with the symbolic energy of victory through bay laurel / laurel leaf essential oil (laurus nobilis). Its aroma supports confidence, courage, and determination.
How to use: Apply one drop of Laurel essential oil to the inside of the wrists and inhale deeply while visualizing success. This can be done before and during competition, and even in the days leading up to an event if anxiety arises. Repeat as needed.
MY FORMULA "Optimizing Physical Condition"
Topical & Olfactory Use *)
Properties: circulatory and respiratory tonics, sympathetic stimulation, muscle relaxation, refreshing effect, reduced sensation of thirst
Indications: support physical effort, optimize respiratory capacity and energy reserves during training or competition (running, swimming, team sports, gymnastics, etc.)
Formula:
- EO Green myrtle essential oil (Myrtus communis ct 1,8-cineole) – 1 ml
- EO Rosemary essential oil ct. Cineol (Rosmarinus officinalis ct 1,8-cineole) – 2 ml
- EO Exotic basil essential oil (Ocimum basilicum) – 1 ml
- VO Apricot kernel vegetable oil – q.s. to (fill up to) 10 ml
Preparation:
In a 10 ml amber glass bottle with dropper, blend the essential oils in the indicated quantities. Top up with vegetable oil, close, and shake gently.
Directions for use:
Apply 10 – 15 drops in massage to the chest and upper back in the morning upon waking and just before physical activity. Also massage onto the most stressed muscles before effort. Repeat if necessary during the day (in total 2 – 4 applications).
Additionally, apply 1 – 2 drops to the inside of the wrists and inhale deeply at least five times. Repeat this olfactory use as desired during exercise.
*) Contraindications:
Do not apply if one of the following applies:
Asthma, epilepsy, children under 6 years old, pregnancy and breastfeeding.
MY FORMULA "Optimizing Physical & Mental Performance"
Sublingual Use *)
Properties: combats fatigue, general physical and mental stimulation, sharpens focus and concentration, supports digestion
Indications: fatigue, intense mental effort, need for heightened concentration
Formula:
- EO Peppermint essential oil (Mentha × piperita) – 1 drop
Directions for use:
Place one drop (no more!) of peppermint essential oil on the back of the hand, then transfer it to the hollow of the thumb at acupuncture point LI4. Gently lick with the tongue. Repeat once or twice if necessary during effort.
⚠️ Warning: Internal use of peppermint essential oil may lead to positive doping test results due to menthol content.
*) Contraindications:
Do not apply if one of the following applies:
Asthma, epilepsy, children under 6 years old, pregnancy and breastfeeding.
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Examples of articles and studies on this topic
Adrien Thomas. L’utilisation des huiles essentielles chez le sportif. Sciences pharmaceutiques. 2016.
HAL Id: hal-01732601 https://hal.univ-lorraine.fr/hal-01732601v1
Jordan Ioualalen. Aromathérapie chez le sportif. Sciences pharmaceutiques. 2021. HAL Id: dumas-03230509, https://dumas.ccsd.cnrs.fr/dumas-03230509v1
Bruno Dalier. L’aromathérapie chez le sportif : conseil et prise en charge à l’officine. Sciences phar-
maceutiques. 2016. HAL Id: dumas-01411312 https://dumas.ccsd.cnrs.fr/dumas-01411312v1
Sébastien Labarde, La trousse à pharmacie aromathérapique du sportif - The aromatherapy first-aid kit for athletes, Actualités Pharmaceutiques, Volume 56, Issue 562, January 2017, Pages 42-46, https://doi.org/10.1016/j.actpha.2016.11.013
Ivanova S, et al. The Role of Essential Oils in Sports Recovery and Performance. Molecules. 2025 Sep 17;30(18):3771. doi: 10.3390/molecules30183771. PMID: 41011665; PMCID: PMC12472615.
Dr. Preeti Sharma et al., Aromatherapy for sports and fitness, British Journal of Sports Medicine 44(1), Dec. 2010, DOI: 10.1136/bjsm.2010.078725.10
Alex Ambrosio Rites et al., Effects of peppermint oil inhalation on vertical jump performance in elite young professional soccer players: A double-blinded randomized crossover study, Helyion Vo.l 10/2, 30 January 2024, e24360, https://doi.org/10.1016/j.heliyon.2024.e24360
Okada, K., Shimatani, K. Effect of olfactory stimulation from aromatherapy on the autonomic nervous activity during aerobic exercises. Sci Rep 14, 11198 (2024). https://doi.org/10.1038/s41598-024-61732-w
Mathieu Cournoyer, et al., Effect of Odor Stimulations on Physical Activity: A Systematic Review, doi: https://doi.org/10.1101/2022.10.04.22280694, published in Physiology & Behavior doi: 10.1016/j.physbeh.2023.114408
Bahouq Madiha et al., Aromatherapy and Its Impact on Taekwondo Athletes' Performance: A Bibliographic Review, Published in International Journal of Sports Science and Physical Education (Volume 10, Issue 1), 2025
Akarat Sivaphongthongchai et al, A Review on Seven Selected Essential Oils used as Aromatherapy to Maintain Sports Performance, 40 Journal of Exercise Physiologyonline October 2023 Volume 26 Number 5, Official Research Journal of the American Society of Exercise Physiologists, ISSN 1097-9751, JEPonline 2023;26(5):40-54
Madiha Bahouq et al, Effect of using a Composition of 4 Essential Oils on Self-Esteem, Training Quality and Pain Score in Athletes from the Moroccan National Poomsae Team, NLM Code: QV 740, Great Britain Journal Press, LJP Copyright ID: 392888
Shahrajabian, M.H., Sun, W. The importance of medicinal herbs and plants for sports: an organic way to enhance athletic performance. Clin Phytosci 11, 26 (2025). https://doi.org/10.1186/s40816-025-00409-x
Bryan Raudenbush et al, Enhancing Athletic Performance through the Administration of Peppermint Odor, in Journal of Sport and Exercise Psychology DOI: https://doi.org/10.1123/jsep.23.2.156
Preeti Sharma et al., Aromatherapy for sports and fitness, Br J Sports Med 2010; https://doi.org/10.1136/bjsm.2010.078725.10
Kim S, Choo J, Ju S. The effect of aroma stimulation during isotonic exercise on the rating of perceived exertion and blood fatigue factors of athletes with patellofemoral pain syndrome. J Phys Ther Sci. 2018 Feb;30(2):231-233. doi: 10.1589/jpts.30.231. Epub 2018 Feb 20. PMID: 29545683; PMCID: PMC5851352.
Aleksey Korolkov et al, Mini Golf: Impact of the Essential Oil Inhalation on the Functional Condition Shift of the Players, ARC Journal of Research in Sports Medicine, Volume-2 Issue-2, 2017, Page No: 20-24
Asghar Shahresfangreh, Effects of Mentha piperita inhalation on VO2max and reaction time,
on man elite karate-do, Available online at www.scholarsresearchlibrary.com
Scholars Research Library, Annals of Biological Research, 2011, 2 (6):84-87, ISSN 0976-1233
CODEN (USA): ABRNBW
Patrícia Perla da Fonseca, State of the art and major clinical outcomes of the use of essential oils in the performance of athletes: a systematic review, International Journal of Nutrology (2023) Page 1 of 10, https://doi.org/10.54448/
Important information
Whenever we use the term ‘essential oils’ (EO), we always refer to essential oils that are 100% natural, 100% pure, 100% unadulterated, and preferably organic or wildcrafted. Only 100% genuine essential oils, obtained either by distillation or cold expression, are suitable for French aromatherapy. Proper storage and packaging, as well as adherence to the shelf life, are equally important in order to prevent the oxidation of aromatic molecules.
The information provided on this website is not intended as a substitute for professional medical advice, diagnosis, prescription or treatment. Essential oils are excellent complementary tools, but are not a replacement for medication. Aromatherapy is not recommended without medical advice for anyone in a fragile state (children, pregnant and breastfeeding women, people with allergies, asthma or epilepsy), or for anyone taking medication.
French aromatherapy requires strict compliance with contraindications, dosages and duration of use, and requires the use of essential oils of the best quality that meet standard criteria (method of cultivation, extraction, packaging, analysis and traceability). It is important to strictly adhere to the botanical and biochemical identifaction of the essential oils mentionned.
Individual tolerance to essential oils varies significantly, and it is important that each individual respects their own tolerance. For people with a low tolerance threshold, it is advisable to further dilute the essential oils listed in this recipe and the proposed synergies. Long-term use of essential oils requires medical advice.
