When a body has been sedentary for too long, an unaccustomed task such as raking leaves, tilling the garden, hiking up a mountain, or playing an impromptu game of backyard football can lead to muscle soreness, fatigue, and stiffness. And occasional muscular pain is just part of life. To minimize the potential for muscular pain, always observe correct posture for whatever activity you are engaged in and begin any new physical activity slowly, so that your muscles can become acclimated and strengthened. It’s wise to exercise on a regular basis, including strength and cardiovascular training, as well as to have a good stretching routine, so that when life asks you to perform the annual spring cleanup of your lawn or a friend wants to hike up Mt. Yahoo, you won’t have several days of painful downtime spent recovering.
Many muscular complaints can be greatly relieved by simple massage combined with the application of herbal liniments, massage oils, or balms that increase circulation, removing inflammatory wastes such as lactic acid while bringing fresh oxygen- and nutrient-rich blood to the affected area. Herbs with anti-inflammatory, antispasmodic, analgesic, and vulnerary properties are typically chosen.
Many people, myself included, find that after a long day of physical activity, taking a hot bath with 2 to 3 cups of Epsom salts added to the water dramatically decreases muscle pain and swelling. Follow this with the application of a good sore muscle remedy (a friend comes in handy for this) and a day or two of taking it easy and you’re golden! See your physician or chiropractor if pain and swelling persist for more than 48 hours.
Be sure to read the “Backache” section, as many of the recipes there can help with sore, stiff, strained muscles in other areas of the body, as well.
SORE MUSCLE RELIEF LINIMENT
All of the herbs included in this formula are specific for treating muscles in spasm, quickly relieving the pain, swelling, and potential residual achiness and tension. Every summer I make up a new batch of this liniment using fresh sage, peppermint, and mullein from my garden. The cooling vodka base quickly evaporates once applied, leaving the herbal properties to penetrate the tissue.
½ cup dried or 1 cup freshly wilted peppermint leaves
½ cup dried or 1 cup freshly wilted sage leaves
½ cup dried or 1 cup freshly wilted mullein flowers
½ cup fresh ginger, grated, sliced, or finely chopped
1 teaspoon vegetable glycerin
3–4 cups unflavored vodka
EQUIPMENT: 1-quart canning jar, plastic wrap, fine-mesh strainer, fine filter, funnel, glass or plastic storage containers
PREP TIME: 10 minutes, plus 4 weeks for extraction
YIELD: Approximately 2½ cups
STORAGE: Store at room temperature, away from heat and light; use within 2 years
APPLICATION:
Up to 3 times per day If you’re using freshly wilted peppermint or sage leaves, first cut or tear them into smaller pieces to expose more surface area during the maceration. Wilted mullein flowers need no further processing. Combine the peppermint, sage, mullein, and ginger with the glycerin in a 1-quart canning jar and pour the vodka over them, so that it comes to within ½ inch of the top of the jar. The herbs should be completely covered. Place a piece of plastic wrap over the mouth of the jar (to prevent the metal lid from coming into contact with the jar’s contents), then screw on the lid. Shake for about 30 seconds to blend the contents. After 24 hours, top up with more vodka if necessary. Store the jar in a cool, dark place for 4 weeks so that the vodka can extract the valuable chemical components from the herbs. Shake the jar every day for 15 to 30 seconds. At the end of the 4 weeks, strain the herbs through a fine-mesh strainer lined with a fine filter such as muslin or, preferably, a paper coffee filter, then strain again if necessary to remove all herb debris. Press or squeeze the herbs to release all the valuable herbal extract. Discard the marc. Pour the extract into storage containers, then cap, label, and store in a dark cabinet.
APPLICATION INSTRUCTIONS:
Briskly massage a generous amount of liniment into any area where muscles are stiff, sore, tense, tight, or achy. Rub it in well. Apply up to three times per day until your muscles feel better.
Bonus
This remedy makes a most effective spot treatment for blemishes, minor cuts and scrapes, and insect bites and stings. It even performs quite well as an underarm deodorant spray.
BOBCAT BALM #2
This balm is a variation of Bobcat Balm #1, and like the original formula, it contains an infusion of nature’s finest plant healers to repair damaged tissue, relieve the pain of muscular tension, and ease the achiness that can linger for days. This soothing balm contains an “irritant” essential oil — your choice between birch or wintergreen, which are two of the best anti-inflammatories and antispasmodics for overworked muscles. When massaged into the affected area, they will bring blood to the skin’s surface, boosting circulation and easing discomfort. This recipe calls for a small amount of the infused oil used to make Bobcat Balm #1. If you’ve made that balm and have some of the infused oil left over, great. If not, then make the infused oil for that recipe (not the entire recipe, just the infused oil!).
7 tablespoons infused oil from Bobcat Balm #1
1–2 tablespoons beeswax (depending on how firm you want the balm to be)
40 drops birch or wintergreen essential oil
EQUIPMENT: Small saucepan or double boiler, stirring utensil, plastic or glass jar or tin
PREP TIME: 20 minutes to make the balm, plus 30 minutes for it to thicken
YIELD: Approximately ½ cup
STORAGE: Store at room temperature, away from heat and light; use within 1 year
APPLICATION: 2 or 3 times daily Combine the infused oil and the beeswax in a small saucepan or double boiler and warm over low heat until the beeswax is just melted. Remove from the heat and allow to cool for 5 minutes, stirring a few times. Add the birch or wintergreen essential oil and stir again to thoroughly blend. Slowly pour the liquid balm into the storage container. Cap, label, and set aside for 30 minutes to thicken.
APPLICATION INSTRUCTIONS:
Have a friend or partner massage this remedy into achy areas two or three times per day. Massaging into skin that is prewarmed from a bath, shower, or heating pad encourages penetration of the medicinal qualities.
Bonus
This balm can be used to soothe backache, arthritic joints, gout, tendonitis, and sore feet, plus it can relieve the blood stagnancy in bruises.
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