As a runner, your body undergoes intense physical stress, especially after long runs or high-intensity training sessions. The repetitive impact of running can lead to sore muscles, fatigue, and inflammation. One simple and affordable remedy that many athletes swear by is Epsom salts. These magnesium-rich crystals have been used for centuries as a natural way to soothe sore muscles, reduce inflammation, and promote relaxation.
In this article, we’ll explore the benefits of Epsom salts for runners, how to use them, and some of the best brands available on the market.
Epsom salt is a naturally occurring mineral compound made up of magnesium sulfate. Unlike regular table salt (sodium chloride), Epsom salts dissolve in water and are often used in baths or foot soaks for their therapeutic properties. The idea is that the magnesium sulfate is absorbed through the skin, promoting various health benefits.
While there is still some debate over the effectiveness of transdermal magnesium absorption (through the skin), many runners and athletes report noticeable improvements in muscle recovery and overall well-being after using Epsom salts.
1. Eases Muscle Soreness and Stiffness
After an intense run or a long race, you may experience sore or stiff muscles. Epsom salts are often used to ease muscle soreness by providing a soothing soak. Magnesium, a key component in Epsom salts, is known to help reduce muscle tension and promote relaxation. This can help alleviate the pain that comes with overexertion and fatigue.
2. Reduces Inflammation and Swelling
Running, especially on hard surfaces, can lead to inflammation in the muscles and joints. Epsom salts have been used as a natural anti-inflammatory agent. Soaking in warm water with Epsom salts can help reduce swelling, alleviate discomfort, and promote recovery. This is particularly beneficial for runners who experience shin splints or inflammation in the calves, knees, or feet.
3. Improves Muscle Function and Recovery
Magnesium plays an essential role in muscle function, including nerve signaling, muscle contraction, and relaxation. By replenishing magnesium levels in your body, Epsom salts may help improve muscle recovery and reduce cramping, which is common after strenuous exercise. A magnesium-rich soak may help your body function at its best and speed up recovery times.
4. Promotes Relaxation and Stress Relief
Running isn’t just physically demanding—it can also be mentally taxing. Whether you're preparing for a race or recovering from a tough training session, soaking in an Epsom salt bath can promote relaxation and reduce stress. Magnesium has been shown to support the body’s stress-response system by influencing the production of serotonin, the “feel-good” hormone. This calming effect can also help improve sleep quality after a long run.
5. Detoxifies the Body
Some runners use Epsom salts as a detoxifying agent. The theory is that soaking in a warm Epsom salt bath can draw out toxins from the body, promoting overall wellness and health. While this claim lacks solid scientific evidence, many athletes enjoy the refreshing, rejuvenating feeling that comes with a post-run soak in Epsom salts.
6. Alleviates Foot Pain and Plantar Fasciitis
Runners often suffer from foot pain due to repetitive stress and impact. Epsom salts are a popular remedy for alleviating discomfort in the feet. Soaking your feet in warm EpsOM salts can help relax the muscles, reduce swelling, and ease the pain associated with conditions like plantar fasciitis and general foot fatigue.
There are several ways to incorporate Epsom salts into your post-run routine. Here are some of the most common methods:
1. Epsom Salt Bath
The most popular way to use Epsom salts is by soaking in a warm bath. Here’s how to do it:
2. Foot Soak
If you want to target foot pain or swelling in the lower legs, try an Epsom salt foot soak:
3. Epsom Salt Compress
If you have a specific muscle group or joint that’s sore, you can create a compress with Epsom salts. Dissolve Epsom salts in warm water, soak a towel in the solution, and apply it to the sore area for about 15-20 minutes. This localized treatment may help reduce pain and inflammation.
With so many Epsom salt options available on the market, it can be overwhelming to choose the best one. Here are some of the most popular and highly-rated brands for runners:
Dr Teal’s is one of the most well-known brands of Epsom salts. Their products are widely available and come in a variety of soothing scents like lavender, eucalyptus, and peppermint. Dr Teal’s also offers special formulations that include essential oils to help promote relaxation and recovery.
Solimo’s Epsom salt is a budget-friendly option that provides high-quality magnesium sulfate without the frills. It’s available in a large 8-pound bag, making it ideal for runners who want a lot of product at a reasonable price.
Westlab is a premium Epsom salt brand that prides itself on natural, pure magnesium sulfate. Their salts are often marketed as high-quality and free from additives. Westlab also offers various bath soaks designed for different needs, such as muscle recovery and detoxification.
Epsoak is a top-rated brand that offers high-purity Epsom salts, specifically designed to relieve sore muscles and provide relaxation. They offer both standard Epsom salts and special formulations that include essential oils like lavender and eucalyptus.
Though not strictly an Epsom salt, Dr. Singha’s Mustard Bath is often used by athletes for muscle recovery. It’s a unique blend of Epsom salts, mustard powder, and essential oils designed to stimulate circulation and promote detoxification. This bath soak is perfect for runners dealing with post-race soreness and tension.
Epsom salts are an inexpensive and natural remedy for muscle recovery, relaxation, and inflammation, making them an excellent addition to any runner’s recovery routine. Whether you’re dealing with sore muscles, swelling, or stress after a race or long run, a soothing Epsom salt bath or foot soak can help speed up your recovery and promote overall well-being. Choose a high-quality brand like Dr Teal’s, Westlab, or Epsoak to experience the full benefits of this time-tested remedy.
Just remember: While Epsom salts are helpful, they shouldn’t replace regular stretching, hydration, or professional medical care. Always listen to your body and consult a healthcare provider if you experience persistent pain or injury.
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