This Homemade Muscle Rub is a simple way to soothe tired, overworked muscles after tough workouts, long runs, or busy days on your feet. Made with easy ingredients and essential oils, it's an easy DIY balm that helps with more recovery in your routine.
"This is so cool…bookmarked it right away. I wanted to try something like this out since ever and I am doing so much sport that I really love anything against sore muscles…so going to try this…thank you =)" - Sabine
A Quick Look At The Recipe
- ⏲️Ready In: 20 minutes
- 👪Makes: 1 small jar
- 📋 Main Ingredients: Almond oil, coconut oil, beeswax, and essential oils.
- ⭐ Why You'll Love It: It's quick to make, naturally soothing, and perfect for giving tired muscles a little extra TLC after a long day or tough workout.
SUMMARIZE & SAVE THIS CONTENT ON
As someone who strength trains regularly, I'm always looking for simple ways to support recovery after tough workouts. This homemade muscle rub for sore muscles has become a staple in my routine when my shoulders, calves, or glutes need a little extra attention after home workouts (check out the best way to get started training at home).
I love making DIY products because they're surprisingly easy and let me control exactly what goes on my skin. Just like my stress-relieving bath bombs, natural homemade deodorant, homemade sunscreen, and homemade honey lemon cough drops, this recipe uses simple ingredients and comes together in just a few minutes.
Note: I am not a doctor, herbalist, aromatherapist, or chemist. I'm just an everyday mom trying to figure out how to live naturally. This recipe is one that works for myself and my family. Please consult your doctor before using any DIY recipe or essential oils to confirm that they are safe for you. This holds especially important if you are currently pregnant.
Jump To
- A Quick Look At The Recipe
- Why You'll Love The Recipe 💭
- Ingredients and Substitutions
- How To Make Homemade Muscle Rub
- Expert Tips and Storing
- How and When To Use The DIY Muscle Rub
- Don't forget to pin this homemade muscle rub with essential oils!
- DIY Muscle Rub FAQs
- The BEST DIY Beauty Products For Busy Moms
- More DIY Recipes You'll Love
- Homemade Silky Rub For Sore Muscles
Why You'll Love The Recipe 💭
Easy Ingredients: Made with a handful of easy-to-find ingredients, this DIY muscle rub skips the complicated formulas while still feeling luxurious on the skin.
Naturally Scented: Essential oils give this muscle rub a refreshing scent without the artificial fragrances often found in store-bought products.
Quick To Make: Like most lotions (especially this whipped foot lotion), this muscle rub recipe requires you to measure, melt, mix, and pour... that's it.
Ingredients and Substitutions
Almond oil: Used as the base for the recipe to keep it smooth and silky. If you have a nut allergy, know that jojoba or apricot kernel oil works the same.
Coconut oil: This helps to firm up the homemade recovery balm. Tallow will have a similar texture. Learn more about how to use tallow.
Best Essential Oils For Muscle Rub
Any essential oils you love can be worked in. However, for the best kind of muscle rub feel, I use the following ones:
- Clove oil: has been shown to reduce pain and is naturally antiviral.
- Deep Blue: is a specific blend made by DoTerra for muscle relief but in a pinch, peppermint also works! In fact, peppermint has a cooling sensation and naturally helps relieve inflammation.
- Lavender: helps calm the body, reduce irritation, and promote blood circulation. One of my favorites for DIY room spray. Learn more about lavender meaning.
- Eucalyptus is anti-inflammatory by nature and has been shown to help relieve pain, specifically in muscles and tendons
- Rosemary: helps relieve aches and pain, making it a great addition to a muscle rub!
Notes and warnings: I use these oils as I see fit. I urge you to do your own research regarding essential oils safety before you start using your own. Personally, I try to go with a 5% dilution rate which means 1 teaspoon of carrier oil to 1 drop of essential oil.
Deep blue does contain wintergreen, so keep that in mind if allergic. If that's the case, use peppermint essential oil in its place! And if you're pregnant, this probably isn't the DIY recipe for you.
How To Make Homemade Muscle Rub
Step 1: Heat a double boiler over medium heat. In the double boiler, combine the almond oil, coconut oil, and beeswax. Heat until melted and fully combined (whisk every few minutes).
Step 2: Remove from heat and let cool on the counter very briefly- for about three minutes. Add the oils to the mixture and whisk to combine fully.
Step 3: Let it sit on the counter for 45-60 minutes until the mixture is mostly solidified. You're ready to go!
Expert Tips and Storing
This homemade muscle rub for athletes uses both coconut oil and almond oil. This makes the rub seem a bit greasy at first. However, it's wonderful once it's massaged into the skin (just like this DIY hand soap), so don't skip that step!
Let the jar sit for 1-2 minutes after melted together before you add the essential oils. This is to protect the oils and keep them from becoming damaged.
To make the DIY muscle rub with essential oils more potent, you could infuse the oils with cayenne peppers for 4-6 weeks, strain them, and use that as the base.
This muscle rub also makes a cute gift for your fitness friends. Wrap it up with a label and give it for Christmas And while you're at it, learn how to remove labels from wine bottles for your other DIY projects!
How to store it: This rub should last roughly 6 months in the cupboard only if no water has gotten into it, as water causes mold, similar to this DIY sleep salve. To use it, use a small wooden spoon to scoop the muscle rub into your hand.
How and When To Use The DIY Muscle Rub
This natural muscle rub recipe is best used anytime your body feels tight, stiff, or overworked. I personally reach for it after strength training, long runs, busy days chasing kids, or whenever my shoulders and lower back need a little extra attention. I try to space it at least 12 hours apart.
Simply massage a small amount into the affected area and let the oils absorb into the skin. I especially love pairing it with a warm bath, stretching session, or a few minutes of mobility work as part of my recovery routine.
Keep in mind that this muscle rub is designed to be soothing rather than intensely warming. Unlike muscle rubs made with cayenne pepper, it won't create a strong tingling sensation, but it still feels wonderful when worked into tired muscles after a long day.
If you're looking for a stronger warming effect, you may also enjoy this wintergreen oil salve, which is another great addition to a natural recovery toolkit.
Don't forget to pin this homemade muscle rub with essential oils!
DIY Muscle Rub FAQs
Many people find homemade muscle rubs soothing for tired, overworked muscles. While they won't cure injuries or replace medical treatment, they can be a relaxing part of a post-workout recovery routine.
I'm not sure I would use this every day, as that seems like a lot of essential oils to take in frequently. Instead, I would use it more sparingly when you really need it.
There is no need to use this before a workout. Instead, wait until after your workout before any stiffness sets in.
The BEST DIY Beauty Products For Busy Moms
Packed with quick, natural recipes that fit seamlessly into your busy mom life, giving you safe, glowing skin without the hassle!
The DIY Beauty Ebook For Busy Moms contains 21 easy-to-make beauty recipes from lip chaps, to lotions, and scrubs to washes.
You'll also learn the exact tricks I stumbled through on my journey and how to avoid them.
And BONUS, if you're into the self care vibe, this bundle comes with a guide to start journaling, tips to make self-care a habit, as well as the grocery list you need to make everything.. all for just $9.99.
More DIY Recipes You'll Love
If you tried this Homemade Muscle Rub For Runners or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Homemade Silky Rub For Sore Muscles
Equipment
- Double boiler or mason jar
- Mini Whisk
- Mini Mason Jars
Ingredients
- ¼ cup almond oil
- ¼ cup coconut oil
- 1 tbs beeswax
- 5 drops Clove
- 5 drops Deep blue or peppermint
- 5 drops Lavender
- 5 drops Eucalyptus
- 5 drops Rosemary
Instructions
- Heat a double boiler over medium heat. In the double boiler combine the almond oil, coconut oil and beeswax. Heat until melted and fully combined (whisk every few minutes).
- Remove from heat and let cool on the counter very briefly- for about three minutes. (you don't want to heat the essential oils and risk damage). Add the essential oils to the mixture and whisk to combine fully.
- Let sit on the counter for 45-60min until mixture is mostly solidified. You're ready to go!
- This rub should last roughly 6 months in the cupboard only if no water has gotten into it as water causes mold.
Notes
Mary says
This would be great to have on hand for workout days.
Ella says
I need to make this for my husband's back.
fitasamamabear says
Doooo it! I use it on sore hamstrings a lot lol
Mary says
I definitely need this.
fitasamamabear says
Haha how I feel alll the time!
Nancy says
I saw a video which said to use a preservative when making homemade salves. Should this be added in the pan?
Just getting started in the wonderful world of essential oils!
fitasamamabear says
So to be honest the only preservative I typically use is Vitamin E oil. I find that as long as no water gets into it, it lasts just fine for a few months (but that's just me!). Water however, causes mold. If adding something I would add it AFTER you've removed it from heat so that it doesn't burn and reduce the effectiveness!
Tessa Zundel says
This is a great recipe! Do you think I could make this with jojoba instead of almond oil and get the same results? It seems to me that I could, but I was curious if you've tried other oils.
fitasamamabear says
You definitely can! I've done it with almond, jojoba, apricot, and rosehip! They all work. Recently I made bombs without oil (slightly different recipe though) and it was nice not having a slippery tub haha but a little less luxurious.
Rain says
Sounds great but for those that don’t know deep blue contains wintergreen so if you are allergic go with the peppermint.
fitasamamabear says
I hadn't thought to include that- thank you for the tip!
Shawnii says
Hello! I have a tree nut allergy. What can I use in place of the almond oil? Thank you!
fitasamamabear says
Oh no! That's not a fun allergy 😛 You should be just fine using jojoba oil or apricot kernal oil!
Shawnii says
Thank you!
Crystal says
Just came across this today on Pinterest and I'm so excited to try it. I do, however, have a question about the cayenne pepper infusion. How would I do that? I am pretty new to homeopathic diy so I want to get it right for the hubs. He's in construction and I think this balm would be AMAZING for him! Thanks in advance!
fitasamamabear says
Aw yay, I'm so excited for you to make muscle rub! Haha fun thing to note/remind is that this particular muscle rub is a bit oily. I love this because it forces you to actually rub it in but some people like it firmer in which case add a teeny bit more beeswax 🙂 Okay cayenne pepper: I am most definitely not an herbalist or homeopath but for myself, I would mix in 1/4 teaspoon ground cayenne pepper into the ingredients before boiling. This way, it infuses/boils into the mixture. Another (but longer) option is to infuse the cayenne pepper (I would do this with actual peppers) into the almond oil for 4-6 weeks in the sun and then strain and use the almond oil. I do this with my calming baby lotion (infuse the lavender into the oil for weeks before making) and it's amazing. I've only ever used ground cayenne in my rub but now I want to try the infused version.... I hope this helps!
Leni says
I only had small jars so I yielded 3. Will it still be effective? Also how many times would you use it on the same area in a day?
Thank you for sharing this recipe it's smells divine.
fitasamamabear says
Glad you like the smell! No biggie on the jars, the lotion will still be effective- you should feel a slight warming when you apply/rub it in. As for how many times, I've applied up to five times in a day. That said, I'll be the first to admit that I don't know much about essential oil absorption rates so use your best judgement! And keep me posted on how you like it!
Sabine says
This is so cool...bookmarked it right away. I wanted to try something like this out since ever and I am doing so much sport that I really love anything against sore muscles...so going to try this...thank you =)
fitasamamabear says
Thanks Sabine! I hope it works for you 🙂 If you're heavy into sports you may want to try infusing a bit of cayenne pepper into it also which helps with muscle soreness really well. Good luck xx
Mary says
I've used a variety of scrubs, but never made or used this one! I definitely need it and it doesn't look too difficult to make. I like the idea that it will keep for 6 months!
fitasamamabear says
I think half the reason I like this is it just reminds me to massage my muscles haha Yes, as long as you don't get water into the mixture (water causes mold) it lasts for a while. I've actually had ones in my bathroom for up to a year (I know I know use it more lol)
Dee says
Heat a double boiler over medium heat. In the double boiler combine the almond oil, coconut oil and beeswax. Heat until melted and fully combined (whisk every few minutes).
Remove from heat and let cool on the counter very briefly- for about three minutes. (you don't want to heat the oils and risk damage). Add the oils to the mixture and whisk to combine fully... first time making a homemade rub.. do I add the beeswax and oil together or do I add the oil afterwards.. I don’t want to mess up
fitasamamabear says
My apologies: I should be more clear! You want to add the almond oil in with the beeswax to heat/melt but you don't want to add the essential oils until after everything is heated. I'll make a note of this in the card now for anyone else- thank you!
Janet Earling-Bencivenni says
I could totally use this after a hard workout. Is there any alternative to the coconut oil? I have an allergy/sensitivity to coconut.
fitasamamabear says
Hey Janet! I think I would try that two ways: double up on the almond oil and add a bit more beeswax to make sure it's not just liquid. Or I would use shae butter in place of coconut oil in which case I'd cut the beeswax in half because shae is thicker. If you do try... good luck! It will be a bit of experimentation so keep me posted!
Krysten says
YES. I totally need to make this!
fitasamamabear says
Doo it! It;s pretty simple and rubs on so nicely!
Barbara says
What type of eucalyptus? Euc. Globus, Euc. Radiata or Euc. Blue? Also do you know what a Young living equivalent of Deep Blue would be? Perhaps Panaway? This sounds like a wonderful muscle balm.
fitasamamabear says
Honestly whatever you have on hand, I've used a few Eucalyptus and have found they all kind of work. As for YL, I've never used their oils! It's a blend of peppermint, wintergreen, Ylang Ylang, Chammomille etc. So if young living has a blend with those kinds fo oils, rock it!