DIY Sore Muscle Bath Recipes

I’ve noticed a bunch of social media posts from friends saying they were sore from running in marathons, 5ks, and hitting the gym a lot lately. Here are some easy remedies to help ease the soreness. Athletes and people with injuries use bath soaks for treating sore and strained muscles. For swollen or pulled muscles, prepare a cool or cold bath. For strained, tight muscles prepare a warm or hot bath. You can prepare a bath soak in your regular bathtub, but make sure the tub is clean to prevent infection, especially if you have any open cuts or wounds associated with your injury.

DIY Sore Muscle Soak:


  • Epsom Salt
  • Measuring Cup
  • Water
  1.  Measure 2 cups of Epsom salt into a standard bathtub. Instructions on the package will provide dosage for smaller baths, bowls and foot-soaks.
  2.  Fill the tub with hot water, checking the temperature to make sure it is safe and comfortable for soaking in. Swish the water around to dissolve the Epsom salts.
  3. Soak the sore muscles or body in the Epsom salt bath for 15 minutes or so. The recommended minimum time is 12 minutes, three times each week; your Epsom salt package may provide additional timing for specific uses.

muscle relief bath soak

Herbal Baths

There are a thousand different ways you can take an herbal bath, and each of them are healing and relaxing. You don’t need to run out to the store for dried herbs to take a relaxing herbal bath, by the way. You already have perfect options in your kitchen cabinet right now:

  • Sage: Uplifting, calming and astringent – GREAT for people with oily skin or back acne
  • Rosemary: Relaxing and great for alertness, also astringent and clarifying
  • Peppermint: Energizing (or relaxing) and clarifying
  • Chamomile: Extremely, relaxing, and calming – perfect for dry or irritated skin
  • Green Tea: Energizing and mood stabilizing – also antioxidant, anti-aging, and very healing for any skin type
  • Lavender: Relaxing, calming, astringent, and clarifying

Of course, you could use things like rose petals, calendula, orange peels.

How to take an herbal bath:

While you could make little herbal bath bags, my new favorite way is to brew a very strong tea ahead of time using the herbs (and essential oils, if I want an extra kick). Brew 1-2 cups of very strong herbal tea. Strain and add it to your running bathwater. Then, take the remaining brewed herbs and place them in the middle of a washcloth. Gather the washcloth together at the top and tie tightly with a string or a hair tie. Leave it in the bath as you soak, and then scrub well with it before getting out of the tub.

Other ways Relieve Muscle Aches

  •  Use over-the-counter topical analgesic creams. Topical analgesic creams relieve minor aches and pains as well as arthritis pain. They have a variety of active ingredients, such as salicylate, capsaicin or menthol, which are applied directly to the skin. These creams are inexpensive and can be found in your local pharmacy. Try to thoroughly follow the directions for application.
  • Treat yourself to a full session with an experienced massage therapist. Try a sports, deep tissue or Swedish massage. Massages alleviate pain, increase muscle flexibility and improve circulation of the blood flow in our bodies. Choose a massage therapist that has a proven track record, as well as an extensive education. Need a referral  Contact me! Being in the spa industry 17+ years, I know many great therapists.
  •  Use a Jacuzzi to relieve muscle aches and pains. Jacuzzis, also known as hot tubs are designed to relax the muscles and relieve stress in the body. Jacuzzis are known as a type of hydrotherapy.
  • Stretch your muscles before and after exercising to minimize injury. If you are experiencing aches and pains after a challenging workout, try to stretch the muscles as often as possible. Stretching also improves your range of motion and stability.


DIY bath recipes







SPA RECIPE: Romantic Aromatherapy Pillow Spray

80 ml water
20 ml rosewater
1 tsp vodka
2 drops ylang ylang essential oil
1 drop bergamot essential oil1 drop jasmine absolute essential oil

Add all the ingredients together in a glass jug and whisk together with a kitchen whisk. The vodka will help the oils disperse in the liquid. Pour into a spray bottle, spritz on your pillows, and enjoy.


Sleepy Spa Sheets

Long day at work? Nothing like slipping into your cozy bed and getting under all your comfy blankets. But why not take it a step further and spa proof your sheets. Try purchasing some Egyptian cotton sheets or softer cotton thread sheets. There is a line called The Spalena Collection at Costco that is pretty reasonably priced. After washing your new sheets,  on the rinse cycle give them a soak before letting the rinse continue. Soak them in Downy Lavender Vanilla  fabric softener for about 30 minutes. When the rinsing cycle is over and they are ready for the dryer, add a few sheets of Downy Lavender Vanilla fabric softener sheets. Do this right before bedtime, so when you sheets are dry and warm, not only will your bed feel extra cozy, the warmth of the sheets will relax your body, and your bedroom will be infused with the lavender vanilla aromatherapy from the fabric softener and sheets.

  •  Lavender Aromatherapy promotes relaxation.
  • Vanilla Aromatherapy promotes stress relief.
  • Both combined can induce a tranquilizing effect that can help promote sleep.

Downy lavender vanilla

lavender vanilla

Downy sheets

Body Oils: For Thirsty Skin

No matter what time of the year it is, keeping your skin properly moisturized can be difficult . When thinking about the best way to keep your skin’s thirst quenched, you might first turn to body lotions; however, these creams tend to rub off quickly and leave your skin dry again. An alternative to body lotions, body oils offer the perfect way to keep your skin moisturized while relaxing your mind and improving your body’s overall health.

While some people figure that oil and skin don’t mix, thinking that this might leave their bodies feeling greasy, body oils actually enhance the quality of your skin because they soak quickly and deeply into skin. The most obvious benefit of body oils is their remarkable ability to moisturize your skin. Body oils are smooth, thick and highly concentrated liquids that are usually clear in color and enhance the appearance of the skin. The best body oils are organic, free of chemicals and extracted from roots, fruits, flowers and leaves. Body oils will lock moisture into your skin for hours, while body lotions rub off more quickly. When your skin has a healthy balance of moisture, it feels soft and supple, making you both look good and feel good.

If your take the time to massage body oils into your skin, your body easily will absorb them, so you won’t be left feeling greasy. To maximize the amount of moisture that your skin absorbs, wash off any perfumes or lotions and exfoliate your skin before applying body oil. Allow the oil to soak in for at least five minutes before getting dressed so that your skin, rather than your clothing, is the thing that remains moisturized.


How to apply the body oil?
Applying body oil is similar to applying hand sanitizer or body lotion. First, put a few drops in your palms. Rub them together, then massage the body oil on your hands and feet in blotting movements so that they absorb into your skin deeply. When massaging, start with light pressured circular motions, then increase the pressure to work the oil into your skin. Massaging it in same area a few times opens the pores in the skin, making the oil absorb deeper into the skin, Moisturizing properties are enhanced with this simple technique.

This oil can also be used as massage oil. You can use this on any part of your body where skin is cracked or scaly to make it soft and silky. Love aromatherapy? You can add essential oils to add aroma to the body oil. Make sure you don’t use strong essential oils such as Eucalyptus or cinnamon as they can cause irritation to your skin.

Apply body oil when wearing a strapless or sleeveless gown to make your arms shimmer and shine. Unlike body glitter, it won’t rub off on your dress, as your skin will absorb the moisture.


*Nourishing Body Oil Recipe*

In a small glass bottle, gently blend together:

1 1/2 ounces Sweet Almond Oil or Jojoba Oil
1/2 ounce Vitamin E Oil
12 drops Lavender Essential Oil
2-3 drops Frankincense Essential Oil
2-3 drops Lemongrass Essential Oil
Gently shake or stir to blend. Apply liberally as often as needed.


SPA RECIPE: Cooling Peppermint Body Mist

A great use for peppermint oil… especially in hot weather!

4 ounces water
1 teaspoon vinegar or herb-infused vinegar (lavender, rose, peppermint, etc.)
12 drops lavender essential oil
12 drops peppermint essential oil
1 mister bottle

Directions: Combine all the ingredients in the spray mister bottle. Shake vigorously and mist the skin.Always shake well before use. Avoid eyes and sensitive areas. Store the bottle in the fridge or ice chest to heighten the cooling sensation.


AprilApril M. Monterrosa is the Owner of  The Lil Spa Room , PCA Skin Certified, a Nuskin Skin Care Distributor, Founder of  Wonderfully Wise Women, & a Writer for SAXtreme Magazine. Just a simple &  Proud Latina from San Antonio, Texas, a Marine Corps wife, Mama of a Dachshund, & a licensed Cosmetologist of 17+ years, blogging about things I love most…Beauty, Love, Life, Spa, Wine, and everything else in between! Check out my Other Blog at:

Essential Oils for Your Hair


Lavender is the most versatile and useful of all the essential oils for hair care, skin care, and much more. It works with all hair types, encourages hair growth, and is very helpful for treating dandruff and/or psoriasis of the scalp.

Lavender essential oil works well in combination with other essential oils, and it’s one of a very few essentials considered safe enough to apply full-strength. In addition, lavender oil is very helpful in reducing stress. High stress levels can lead to many common hair and scalp issues, especially hair loss and alopecia arreata.

Use lavender at a concentration of 4 to 24 drops per 1 oz. of carrier oil.


Perhaps the best essential oil for hair care, rosemary essential oil encourages hair growth and has been successfully used in the treatment of alopecia arreata when blended with lavender, cedarwood, and thyme in a 50/50 base of jojoba and grapeseed oils. It’s excellent oil for dry hair and is helpful for treating both dandruff and psoriasis.

Use rosemary at a concentration of 4 to 16 drops per 1 oz. of carrier oil.


Cedarwood essential oil supports hair growth and can help reduce hair loss due to infections or immune system issues. It is also helpful in treating psoriasis and dandruff and helps to relieve anxiety.

Use cedarwood at a concentration of 4 to 8 drops per 1 oz. of carrier oil.

Tea Tree

Tea Tree is perhaps the best essential oil for treating dandruff and psoriasis. It cleanses and purifies the scalp, and has anti-bacterial and anti-fungal properties.

Use tea tree essential oil at a concentration of 4 to 24 drops per 1 oz. of carrier oil.


Sage essential oil encourages hair growth, cleanses and purifies the scalp, balances scalp oils, and helps to normalize hormone levels. You don’t want to use sage oil on children, or if you’re pregnant. In either case, substitute clary sage in its place.

Use sage oil at a concentration of 4 to 8 drops per 1 oz. of carrier oil.

Carrier Oils

Sweet almond
Cocoa butter
Shea butter


About April M. Monterrosa 

 April M. Monterrosa is Proud Latina from San Antonio, Texas, a Marine Corps wife, Mama of a Dachshund, licensed Cosmetologist of 17 years,  The Lil Spa Room Owner Founder of the Wonderfully Wise Women Group, Blog, & Online Magazine, a Writer for SAXtreme Magazine, PCA Skin Chemical Peel certified, & a Nuskin Skin Care Distributor.