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Sore Muscle Recovery Massage Bar

Sore Muscle Recovery Massage Bar

This year is passing by so quickly! I started working on this recipe 4 months ago. This year, for the first time ever, I started a regular exercise routine. I complete one personal training session once a week and a group training session once a week. After not completing any vigorous exercise for (ever) years I suffered after my sessions with very stiff and sore muscles. I felt like an old lady! Stiff, and sore as my limbs creaked in protest in the days following my sessions.  I am happy to say that my body has now adjusted to the sessions and while I have the odd twinge of soreness after some sessions I am now generally not sore.

I made this massage bar to help me get through those early sessions when my body was adapting to being more active. I needed something to soothe the stiffness and soreness.

I prefer to use a solid bar such as this instead of an oil as I find it easier to apply. It is also less messy than an oil. The bar will remain in a solid form, unless it is exposed to heat. In summer I store my solid bars in the fridge but for the rest of the time they are ok in the bathroom. If travelling with one I suggest you place it into an airtight container so that in the event that it does melt the oil will not ruin everything that it comes in contact with.

This massage bar fits nicely in your hand for easy application. You don’t need to apply very much, just a few strokes onto the skin will be plenty, unless the skin is very dry. They can be made any shape, I used a simple plastic storage container to mold this one. Having a nice relaxing bath would also be a great soothing solution for sore muscles but I was seeking a quick solution that I could incorporate into my daily routine. I used this bar as my body moisturiser, applied in the morning after the shower on the days after my exercise sessions. This muscle recovery bar is made with moisturising ingredients that will condition the skin as well as help to soothe sore muscles. On days when sore muscles are not an issue I like to use my regular Body Bar as my moisturiser instead.

I have listed the properties of the included ingredients below for your information. Please take the time to read the important information below the table also.

Sore Muscle Recovery Massage Bar
Prep time
Cook time
Total time
Sore Muscle Recovery Massage Bar. Use after exercise to relieve stiff and sore muscles. The solid oil bar fits comfortably in your hand for easy application and melts with body heat.
Recipe type: Skin Care
Serves: 1 bar
  • 28 grams cocoa butter
  • 2 tablespoons coconut oil
  • 30 grams shea butter
  • 5 grams beeswax
  • 3 drops lavender essential oil
  • 1 drop ginger essential oil
  • 1 drop peppermint essential oil
  • 1 drop black pepper essential oil
  1. Place all of the ingredients except the essential oils into a bowl that can sit over a saucepan
  2. Fill the saucepan ⅓ full with water and bring to a simmer over a low heat with the bowl of ingredients sitting on it. Do not allow the base of the bowl to touch the water in the saucepan
  3. Stir once in a while and allow the ingredients to melt slowly - do not do this quickly over high heat
  4. Once the ingredients have melted immediately remove the bowl from the saucepan and heat
  5. Allow to cool for a minute and then add the essential oils and stir
  6. Tip into a mold such as a plastic container and then place into the fridge to set
  7. To use rub the bar directly onto the skin. It will melt onto the skin with body heat
I only added beeswax to this recipe as I ran out of coco butter. You could leave out the beeswax and alternatively use 33-35 grams cocoa butter.
**When heating the oils do not exceed 40 degree celcius
If you need to travel with the body bar, place it in a container to contain it if it becomes exposed to heat.
If the bar melts in warm weather reset it in a container and return to the fridge to set. Store below 30 degrees at all times.

Ingredient Properties: 

Ingredient  Reported Properties
Cocoa Butter Softening and soothing, protective, quick absorption. resistant to becoming rancid
Coconut Oil Softening and soothing, inhibits moisture loss
Shea Butter (Karite Butter) Softening, healing, natural sun screen, prevention of dry skin, Vitamin E and Pro-vitamin A,wounds, dermatitis, sunburn, irritation, elimination of rough flaky skin
Beeswax  Rich emulsifier
Lavender  Anti inflammatory, muscle relaxant
Ginger  Analgesic. Warming for the tissues and muscles
Peppermint  Anti inflammatory, relaxant
Black Pepper  Warming for the muscles, antispasmodic, analgesic

Ingredient Quality and Sourcing:

As with food, the benefits and properties of an ingredient is based on their quality. I used organic raw materials to make this bar. I urge you to do your research and purchase a reliable brand of raw materials and steam distilled essential oils. 

If you experience any irritation when using a skin care product, discontinue use immediately.

Note: If you have a health condition (including pregnancy) do not use essential oils without consulting a qualified therapist. Essential oils are highly concentrated, at approximately 70 times stronger than the plant that they came from. They should only be used as directed, or upon the advice of a trained practitioner. Essential oils must be stored out of reach of children. This recipe is provided for educational purposes. It should not be considered as health advice.

Do you suffer from sore muscles after exercise? Have you tried essential oils for relief?


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{ 3 comments… add one }
  • e / dig in hobart June 10, 2015, 9:14 am

    oooh I might make this for my massage therapist to use! I have regular massages for my sanity and kinky neck 🙂

  • Tabatha January 31, 2016, 3:29 am

    How many ounces did this make?

    • Kyrstie Barcak February 4, 2016, 8:38 pm

      Hi Tabatha,
      I am not sure as I’ve not measured as I pour it out. I simply choose a plastic container that is a good size to fit into your hand for ease of use and pour them so they are not too thin as thin ones break as you use them. It generally makes a couple of bars.

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