Many endurance athletes swear by Epsom salt baths to ease muscle soreness after intense training. Epsom salt baths are a popular folk remedy, and people claim they help with everything from muscle recovery to stress relief, though scientific evidence for many of these benefits is limited. But does Epsom salt really help with sore muscles—or is it just another recovery myth?
In this guide, we’ll unpack the science behind Epsom salt, evaluate what the research actually says, and offer smarter, science-backed alternatives for athletes who take their recovery seriously.
What Is Epsom Salt, Really?
The Science Behind Magnesium Sulfate
Epsom salt is the common name for magnesium sulfate heptahydrate, a chemical compound made up of magnesium, sulfur, and oxygen. When dissolved in warm water, it breaks down into magnesium and sulfate ions—both of which are claimed to be absorbed through the skin to reduce soreness and inflammation.
The use of Epsom salt in baths dates back centuries, originally sourced from mineral springs in Epsom, England. It’s now a staple in home remedies, spa treatments, and post-workout soak rituals.
Common Claims About Epsom Salt Baths
The benefits of Epsom salt, or the benefits of an Epsom salt bath, are widely discussed, with many people claiming various advantages despite limited scientific evidence. The benefits of Epsom salt and the benefits of an Epsom are often highlighted in the context of relaxation, muscle recovery, and stress relief.
Here’s what Epsom salt is often touted to do:
- Reduce muscle soreness and inflammation.
- Relieve stress and promote relaxation.
- Draw out “toxins” through the skin.
- Improve circulation and aid in recovery.
But how much of that is science—and how much is myth?
Does Epsom Salt Help Sore Muscles? The Scientific Verdict
Understanding Muscle Soreness in Athletes
Delayed Onset Muscle Soreness (DOMS) occurs when microtears in muscle fibers create stiffness and discomfort 24–72 hours after intense or unfamiliar exercise. For endurance athletes, especially those training in high volumes or with new terrain, DOMS is inevitable. Athletes often seek relief from the aches and pains that affect their bodies after such demanding sessions.
Recovery protocols often target:
- Muscle repair and inflammation.
- Circulatory improvement
- Nervous system recovery
- Mental stress relief
So, where does Epsom salt fit in?
Can Magnesium Be Absorbed Through Skin?
This is where things get dicey.
Despite the claims, there’s no credible scientific evidence that magnesium can be absorbed through the skin in meaningful amounts. Several clinical studies evaluating transdermal magnesium delivery found that the skin—your body’s largest and most protective organ—is highly impermeable to such large mineral ions.
In other words: soaking in magnesium won’t raise your internal magnesium levels, and that’s crucial, because magnesium’s actual muscle-related benefits (like nerve conduction and electrolyte balance) come from ingestion, not baths.
What Research Says About Epsom Salt for Muscle Recovery
The consensus in sports science: there is no peer-reviewed evidence showing Epsom salt baths improve muscle recovery or reduce soreness.
While many people seek Epsom salt baths for their supposed health benefits, research does not support claims that they provide relief for muscle recovery.
A 2017 review in the Journal of Strength and Conditioning Research found no physiological benefit to magnesium sulfate baths when compared to hot water alone. Placebo-controlled trials also failed to show improved muscle function, inflammation reduction, or soreness relief from Epsom soaks.
That said, warm water does improve circulation and reduce pain perception, which brings us to the next point…
Are There Any Benefits to Epsom Salt Baths?
Psychological Relaxation & Warm Water Benefits
While the minerals may not work as claimed, the experience of a warm soak has legitimate value:
- Promotes blood vessel dilation, aiding in circulation.
Soaking in a warm bath or hot bath, especially in a tub filled with bath water, can further enhance relaxation and stress relief, making the most of the soothing properties of the water.
- Temporarily reduces joint and muscle tension.
- Lowers perceived stress and promotes parasympathetic nervous activity.
This can help athletes wind down post-race or after back-to-back training days, even if the benefit is more mental than muscular.
Athlete Testimonials: Placebo or Preference?
Plenty of athletes still swear by Epsom salt baths—and that’s OK. If you enjoy the ritual and feel better after, there’s no harm in continuing. Just understand that the benefit isn’t coming from the salt, it’s coming from the hot water and psychological recovery time.
For some, taking an Epsom salt soak is an important part of their recovery ritual, and the act of taking an Epsom salt bath can provide comfort and relaxation even if the scientific evidence is limited.
Epsom Salt for Athletes: When (If Ever) It’s Useful
Epsom Salt & Athlete’s Foot
Here’s where Epsom salt can have some functional benefit: foot care.
Epsom salt has mild antiseptic and antifungal properties that may help manage athlete’s foot symptoms when used in a warm foot soak. While it’s not a cure, it can help:
- Reduce inflammation and irritation.
- Draw out moisture
- Soothe itching
Epsom salt foot soaks may also help with minor skin infections, ingrown toenails, swelling, and the removal of dead skin cells through gentle exfoliation.
For endurance athletes constantly in wet socks, trail shoes, or communal showers, this is a valid use case.
Safer Alternatives That Do Work
If you’re looking for evidence-backed recovery, you’re better off investing in:
- Compression gear to enhance venous return.
- Cold water immersion (aka ice baths) to blunt inflammation.
- Foam rolling or massage to reduce muscle stiffness.
- Carbohydrate + protein intake to refuel muscles.
- Hydration and electrolyte replenishment for systemic balance.
- Sleep—arguably the most underrated recovery tool.
And of course, proper supplementation helps. At EndurElite, we develop science-based formulas like Recover Elite and Perform Elite to optimize recovery and performance from the inside out.
Bottom Line: Should Athletes Use Epsom Salt?
Let’s recap:
- Does Epsom salt help sore muscles? Not scientifically—but warm water does.
- Does it draw out toxins? Nope. That’s not how your skin or body works.
- Is it bad for you? Not at all. If it feels good, enjoy it.
- Should you rely on it for recovery? Only if you combine it with real, proven methods.
If you want to relax after a long run or grueling race, take that bath. But don’t expect the salts to be a miracle cure. Your body deserves better than bro science. Recovery is more than a soak—it's strategy. Explore EndurElite’s science-backed supplements to fuel smarter, stronger performance from the inside out.
FAQs
How long should you soak in Epsom salt for sore muscles?
Most people soak for 12–20 minutes, which is enough time for the warm water to help ease muscle tension and improve blood flow. While the salt itself isn't absorbed through the skin, a short soak can still help you mentally and physically unwind after training.
Is Epsom salt good for muscle pain?
There’s no strong scientific evidence that Epsom salt reduces muscle pain, but the heat from the bath can relax tight muscles and improve circulation. Any relief you feel is likely due to the warm water—not the magnesium in the salt.
Some people also use Epsom salt baths to help with arthritis pain, although scientific evidence supporting this is limited.
How does Epsom salt draw out toxins?
It doesn’t—this is a common myth. The body detoxifies through organs like the liver and kidneys, not the skin, and there's no evidence Epsom salt pulls toxins from the body in any measurable way.
Is Epsom salt good for athletes?
Epsom salt may help athletes relax or soothe tired feet, but it doesn’t improve muscle recovery. For real results, prioritize proven strategies like proper fueling, hydration, rest, and science-backed supplements.
