CBD and Sports Recovery:  Reducing Prolonged Muscle Soreness 

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Cannabis–which is now legal in 24 states, two territories, and the District of Columbia–is used to treat a wide range of conditions, spanning epilepsy to arthritis. Now the world of sports and athletics is embracing it.  

In 2018, the World Anti-Doping Agency, the organization that controls prohibited substances in sports, removed cannabidiol (CBD) from its prohibited list. This single cannabis compound–one of over 100 found in the cannabis plant–doesn’t cause psychotomimetic and psychotropic reactions (the “high” associated with cannabis), but CBD has, in recent studies, been shown to help with faster, more efficient exercise recovery.  

During exercise, exertion causes microtears in the muscle fibers. This trauma elicits a recovery response–an inflammatory process that assists with healing, regeneration, and strengthening. For many people, this response results in delayed onset muscle soreness, which can be uncomfortable for days after a workout and interfere with a training regimen.  

That’s where CBD can intervene. It activates specialized cell receptors in the endocannabinoid system, which maintains homeostasis, or balance, in the body. Studies suggest CBD aids in muscle recovery because it interacts with cell receptors that control inflammation and levels of cytokine, a protein that plays a role in the inflammatory response. In doing so, CBD moderates the immune system’s reaction and relieves soreness.  

Another way CBD assists in the recovery process is improving sleep. To many experts, sleep is the one of the most important factors in muscle recovery and studies have shown that CBD may improve the initiation and quality of sleep, due to its effects on the endocannabinoid system. Furthermore, preparing for and competing in athletic events can cause a stress reaction, and CBD can also help with relaxation.  

CBD can be taken topically in oils, gels, or creams; or orally via tinctures, capsules, gummies, and drink mixes. Topical CBD is absorbed into the epidermis, affecting the cannabinoid receptors in the skin. This works quickly on localized areas but has low bioavailability–as opposed to ingested forms of CBD that enter the bloodstream and have prolonged effects on the central and peripheral nervous system. Some people like to simultaneously use topical and oral CBD.  

Most athletes take or apply CBD right after a workout session. Although, some people prefer to ingest CBD before exercise, as it can take up to 90 minutes to kick in. Where dosing is concerned, it’s advisable to start out with smaller amounts and work slowly up to the right level, as people vary in weight and metabolism. Currently, the United States Food and Drug Administration doesn’t provide dosage recommendations.  

Full-spectrum CBD contains a tiny, yet detectable, amount of tetrahydrocannabinol (THC); whereas broad spectrum and isolated CBD should contain no detectable THC. However, athletes who are drug-tested should be wary because research shows there can be significant mislabeling of CBD products. Some contain higher levels of THC, a prohibited cannabis compound. Athletes should choose well-reputed brands with third-party lab test results, often through a Certificate of Analysis (COA), a document that verifies quality, potency, and ingredients. 

Additionally, more studies are needed to determine how CBD might interact with other medications. It can have a blood thinning effect and can compete with other drugs for the liver enzymes in metabolism. This is particularly significant for people taking blood thinners, anti-epileptics, or immunosuppressants.  

Although many athletes attest to the efficacy of CBD, research about CBD and its effects on post-workout inflammation is in its infancy. Recent data is promising, but more conclusive studies are needed. If athletes choose to use CBD in exercise recovery, it’s recommended they do it in combination with hydration, nutrition, stretching, and rest.  

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