Best plant to use for bruises, bumps, sprains and sore muscles (Recipe Included)

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Exercising and being active is an integral part of my healthy lifestyle. I try and stay active by gardening, walking, cleaning, going the the gym, yoga, swimming, hiking, skiing, playing volleyball, etc. With all of that activity comes bumps, bruises  sprains and sore muscles. Since I am not one to ‘sit on the couch’ there are ways that I have found to help myself heal faster. ​


  • Sit down and rest, sometimes when your body gets hurt, it’s a sign that it’s time to slow down for a bit.
  • Ice as soon so possible to reduce swelling
  • Rub Arnica Balm on bruise, bump, sprain or sore muscle (Recipe below)
  • Eat healthy, bone broths are very healing (Bone Broth Recipe and Benefits), smoothies and juices with lots of greens, Master Tonic with its anti-inflammatory properties, etc…..
  • Stay positive, when you are an active person its hard to do nothing.  Depression often creeps in. Try and use the down time to do things you haven’t done in awhile. Read a book, watch a movie, write a blog or meditate. Focus on healing. Think positive thoughts.

I have found that the best topical remedy for bumps, sprains, bruises and sore muscles is Arnica Balm. Arnica is an herb that has been used for hundreds of years. It has anti-inflammatory and antimicrobial properties which contributes to healing while soothing and alleviating pain. Cayenne pepper can be an added addition to this balm. It is a circulatory stimulant to help with pain relief and for healing infections.

​Arnica balm recipe

Ingredients:

  • 2 cups of coconut oil
  • 3/4 cup of Arnica flowers
  • 1/2 cup beeswax
  • 1 teaspoon vitamin E oil ( optional)
  • 10 drops of essential oil (such as peppermint, lavender, or tea tree) (optional)

* For added pain relief add 3-6 teaspoons of cayenne pepper.

Directions:

  1. Crush up the Arnica flowers or put in a food processor; transfer to a glass jar. Pour coconut oil and vitamin E oil over the Arnica flowers until the flowers are submerged. Place glass jar in a crock pot with a few inches of water, set to low for 12-24 hours. Add the cayenne pepper at this time, if applicable.
  2. Cover and let infuse, stirring every so often. Make sure that the Arnica stays submerged and that a few inches of water remains in the crock pot.
  3. When you feel that the mixture has soaked in together, turn off the crock pot and let the mixture cool for an hour or so. You do not want the it to completely cool as it will solidify.
  4. Place your cheesecloth (or t-shirt, pillowcase, etc.) over a pot and pour mixture letting it all drain into the pot.
  5. Once you have strained the herbs, place the pot onto the stove and turn on low. Add the beeswax. Whisk until completely dissolved.
  6. Once the beeswax has melted, take off the stove and let cool for an hour and stir in the essential oils. Pour into whatever container you like.
  • Use this balm on bruises, sprains, arthritis, aching muscles, on temples for headaches, etc.
  • When using the cayenne pepper, use caution when applying to avoid eye contact. You could use gloves or apply with a spoon, q-tip, spatula, etc.
  • Only for topical use, don’t use internally.
  • Don’t use on open wound

This recipe is kid tested and approved. It works great on all the bumps and bruises that children get. It can also be used for arthritis and joint pains. Just remember not to eat it. If you have a first aid kit, this Arnica Balm is an important addition.

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