What Happens When You Use CBD for Muscle Soreness After Training

Written by Lorien Strydom

November 18th, 2025

Let's start with what most CBD guides won't tell you: one controlled study found that 150mg of CBD oil applied after workouts did absolutely nothing for soreness or inflammation at 24 or 48 hours.

Another trial in trained lifters found small effects, but only at 72 hours and only with consistent use.

The topical CBD cream you're considering probably doesn't reach your muscles at all.

It acts on skin receptors, and most of that cooling relief comes from the menthol and camphor, not the CBD.

We're going to help you understand which CBD format actually makes sense for your goals, what timing to expect, and how to buy products that are safe and legitimate.

This is informational content based on available research - we're not medical professionals, and nothing here constitutes medical advice.

If you're dealing with serious discomfort or taking other medications, consult a licensed healthcare provider before trying CBD.

Table of Contents

• The Quick Answer on CBD and Sore Muscles

• How CBD Interacts With Your Body After Training

• What the Research Actually Shows

• Topical vs Oral CBD for Sore Muscles

• How Long It Takes and How Much to Use

• Drug Testing and What to Watch For

• How to Choose a CBD Product You Can Trust

• Choosing the Right CBD Format for Your Goals

• Smart Ways People Use CBD Around Training

• Legal Context in One Minute

• What to Do Tonight After Your Workout

The Quick Answer on CBD and Sore Muscles

The evidence is genuinely mixed, and that's the honest starting point.

A 2021 study applied 150mg CBD oil right after exercise and again at 24 and 48 hours - it showed no changes in soreness or inflammation markers.

A different trial with trained lifters found small but measurable differences at 72 hours on muscle damage markers and squat performance.

Not earlier - at 72 hours.

The pattern worth noting: consistent use over several days likely matters more than one large serving right after your workout.

Single applications don't show much effect in research.

CBD may help indirectly by supporting relaxation and better rest quality, which could change how soreness feels the next day.

Results vary widely, and the placebo effect likely explains some positive reports even when studies show no measurable physiological changes.

The FDA has only approved CBD for rare seizure disorders. It's not approved for muscle soreness or any type of ongoing physical discomfort.

How CBD Interacts With Your Body After Training

CBD works with your endocannabinoid system, which is a cellular communication network that helps regulate processes tied to discomfort, inflammation response, and overall balance.

Think of it as a messaging system that influences how your body maintains equilibrium.

Unlike THC, CBD doesn't produce a high. THC strongly activates certain receptors and remains banned by the World Anti-Doping Agency (WADA) for competitive athletes.

CBD was removed from WADA's prohibited list in 2018, making pure CBD permissible for tested athletes. That distinction matters for anyone facing drug screening.

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The Indirect Path

CBD has shown muscle relaxant properties in some research. More importantly, it may help indirectly through supporting better rest and reducing uneasiness, which both affect how soreness feels over the recovery window.

This indirect pathway is what competitors rarely connect to muscle recovery.

The question isn't just whether CBD acts on muscles directly, but whether it shapes the conditions for better overall recovery.

What the Research Actually Shows About CBD and Soreness

Let's look at the specific studies without spinning the results.

The 150mg CBD oil study measured inflammation markers and subjective soreness ratings immediately after exercise, then at 24 hours and 48 hours.

Zero effect at any time point. The CBD group and placebo group showed identical results.

The trained lifter study took a different approach with continuous supplementation. Participants used CBD regularly, not just after single sessions.

At 72 hours post-exercise, the CBD group showed reduced muscle damage markers and better squat performance compared to placebo. Earlier time points showed no significant differences.

Why Timing and Consistency Matter

These results suggest that if CBD has any effect on muscle recovery, it's not immediate and it requires continuous use. One serving after leg day probably won't do much.

Several days of consistent intake with adequate milligrams might create small cumulative effects. That's a different approach than taking ibuprofen once when you're sore.

We should also acknowledge the elephant in the research: many people report benefits from CBD even when controlled trials show no measurable physical changes.

The placebo effect is real and powerful, especially for subjective experiences like how sore you feel.

Topical vs Oral CBD for Sore Muscles

This distinction matters more than most guides explain. Topical CBD and oral CBD work completely differently in your body.

Topical products act on receptors in your skin and underlying tissue.

Most CBD creams and balms don't cross the skin barrier to reach deeper muscle tissue or enter your bloodstream.

Understanding Transdermal vs Topical

Here's a useful comparison: sunscreen stays in your skin (topical).

A nicotine patch crosses through your skin into your bloodstream (transdermal).

Most consumer CBD products are like sunscreen, not nicotine patches. They may feel soothing due to other ingredients like menthol or camphor, but the CBD itself rarely penetrates to deep muscle.

True transdermal formulations exist, but they require specific design to actually cross the skin barrier. Few consumer products have proven this capability for muscle targets.

How Oral CBD Works Differently

Oral CBD - like gummies or tinctures - works systemically throughout your body. You swallow it, it goes through your digestive system, and cannabinoids enter your bloodstream.

Onset typically takes 30 to 120 minutes. Effects are generalized across your whole system rather than concentrated in one sore quadricep.

This makes oral CBD better suited for overall relaxation and wind-down rather than targeting a specific sore spot. It's a different tool for a different job.

What This Means for Your Choice

If you want the sensation of rubbing something directly on a sore calf or shoulder, topical products make sense for that spot-focused application.

Just understand that most of the relief comes from menthol, camphor, or massage action rather than CBD penetrating to muscle.

If you want whole-body relaxation to support better rest and overall recovery, oral formats work systemically.

We offer Pure Relief CBD Gummies with zero THC and Ultimate Rapid Relief CBD Tincture for this approach.

We don't manufacture topical CBD products, so our offerings focus on the systemic route through oral consumption.

How Long It Takes and How Much to Use

Onset timing varies significantly by format. Topical products often create sensations within 15 to 30 minutes, but that quick feeling comes primarily from menthol, camphor, or other additives rather than CBD itself.

Oral products typically take 30 to 120 minutes before you notice effects.

Rapid-onset formulations can work faster, sometimes within 15 to 30 minutes, depending on the delivery technology.

Common Serving Guidance

You'll see various suggestions in the market, often ranging from 1 to 6 milligrams per 10 pounds of body weight for oral CBD. A 150-pound person might start around 15 to 30 milligrams and adjust based on response.

These are general market observations, not medical recommendations. Response varies widely between individuals.

For topical products, container strengths range from 300mg to 6000mg total CBD. People with larger bodies or more significant discomfort often select higher-potency containers to get meaningful amounts per application.

Understanding potency levels and how they work can help you make better choices across different product types.

Why Consistency Beats Single Servings

Based on the research showing effects at 72 hours with consistent use, taking CBD daily for several days matters more than one large serving right after a workout. Build it into your routine rather than using it reactively.

Start with a moderate serving size, use it consistently for 3 to 5 days, and assess whether you notice any difference in how you feel. Single servings rarely demonstrate measurable effects.

Simple Application Tips for Topicals

If you're using topical CBD products, clean the skin first so nothing blocks absorption.

Apply a small amount and massage it into the area.

Reapply based on the product label's guidance.

Remember that the cooling or warming sensation comes from menthol and camphor, not from the CBD itself.

Drug Testing and What to Watch For

CBD can affect liver enzymes that process other medications, potentially changing how those drugs behave in your system.

If you take prescription medications, talk with your healthcare provider before adding CBD.

Common effects people report include drowsiness, digestive changes, and appetite shifts.

Some research links high or chronic intake with liver concerns and potential effects on male fertility.

The Critical Drug Testing Issue

This matters enormously for competitive athletes. CBD itself is allowed by WADA and was removed from the prohibited list in 2018.

THC remains banned.

Full-spectrum CBD products contain trace amounts of THC (up to 0.3% by law), which can accumulate with regular use and potentially cause positive test results.

If you face drug testing, stick with CBD isolate products that contain zero THC.

Our Pure Relief CBD Gummies use CBD isolate specifically for this reason.

Even some topical CBD products could theoretically cause issues if they contain THC, though topical application rarely results in significant bloodstream absorption.

The risk is much higher with oral full-spectrum products.

Required Disclaimer

We are not medical or mental health authorities.

This information is educational only and should not replace guidance from licensed healthcare professionals.

If you're pregnant, breastfeeding, or have any health conditions, consult your doctor before using CBD products. Individual responses vary, and what works for one person may not work for another.

How to Choose a CBD Product You Can Trust

The CBD market exhibits significant quality inconsistencies due to limited federal regulation.

Labels can be inaccurate, and products may contain contaminants or unlisted ingredients including THC.

Look for third-party lab testing with a Certificate of Analysis (COA) that you can actually access and read.

The COA should verify cannabinoid content matches the label and screen for contaminants like heavy metals, pesticides, and solvents.

Understanding Spectrum Types

CBD isolate contains pure CBD with zero THC. This is the safest choice for anyone facing drug testing.

Broad-spectrum contains CBD plus other cannabinoids and compounds from the hemp plant, but with THC removed. There's still a small risk of trace THC remaining.

Full-spectrum contains all compounds from the hemp plant including up to 0.3% THC by law.

This small amount can add up with regular use and potentially cause positive drug tests.

Where CBD Can Actually Make Claims

Standard CBD products cannot legally make specific medical claims about treating discomfort.

The FDA has only approved CBD for rare epilepsy conditions.

Some topical products containing menthol or camphor operate under FDA over-the-counter drug monographs.

These products can make claims about temporary relief based on the menthol or camphor - not based on the CBD.

When you see strong relief claims on a topical product, check whether those claims come from the CBD or from other active ingredients under drug regulations. It's usually the latter.

Choosing the Right CBD Format for Your Goals

Let's be direct about what we offer and what we don't. We manufacture oral CBD products that work systemically - we don't make topical creams, balms, or roll-ons.

If you want something to rub directly on a specific sore spot with that immediate cooling sensation, you'll need to look for reputable topical products from other brands.

Check for COAs and understand that most relief comes from menthol and camphor rather than deep CBD penetration.

For Whole-Body Wind-Down With Zero THC

Our Pure Relief CBD Gummies use CBD isolate, which means absolutely no THC risk for drug testing.

Each bottle contains either 500mg or 1000mg total CBD with published COAs available.

These gummies support general relaxation and may help create better conditions for rest.

Onset is typically 30 to 120 minutes, making them suitable for evening use after training.

Effects are systemic and generalized rather than targeted to specific muscle groups. Think of these as supporting your overall wind-down and recovery environment.

For Higher Milligrams Without Testing Concerns

Our Ultimate Rapid Relief CBD Tincture contains 5000mg of full-spectrum CBD in a 1oz bottle.

Each dropper delivers approximately 83mg of concentrated CBD plus up to 1.5mg of THC.

This is one of our strongest CBD offerings, designed for more significant serving sizes. The full-spectrum formulation includes trace THC, so it's not appropriate for anyone facing drug testing.

The tincture format allows for flexible serving adjustments and potentially faster onset compared to gummies.

For Readers Open to CBD Plus THC

Some people find that combining CBD with THC and botanical extracts provides a more comprehensive experience. Our Dual-Wave Relief THC Gummies take this approach.

Each gummy contains 12.5mg THC (both rapid and standard onset) plus 50mg CBD and botanical extracts like bromelain, boswellia, and meadowsweet.

These ingredients have traditional associations with supporting ease and balance.

This product creates psychoactive effects from the THC, so it's fundamentally different from pure CBD. It's designed for sustained comfort over 5+ hours with effects beginning within 15 minutes.

Read more about how Dual-Wave Relief works for complete details on the botanical formulation.

Smart Ways People Use CBD Around Training

We've learned how our customers incorporate CBD into their recovery routines. Some take CBD gummies in the evening after training as part of their wind-down ritual before bed.

For those particularly focused on overnight rest and recovery, options like Sleepytime Advanced THC Gummies combine cannabinoids with rest-supporting ingredients.

Others use CBD tinctures for more precise serving control, especially when they want higher milligrams.

The sublingual absorption under the tongue can work faster than swallowing gummies.

Combining CBD With Other Approaches

Many people use CBD alongside massage, stretching, or foam rolling.

Some massage therapists and chiropractors incorporate CBD oils into their sessions, though the benefits likely come more from the manual manipulation than from the CBD itself.

You might wonder how CBD compares to ibuprofen or other over-the-counter options. Honestly, NSAIDs like ibuprofen have much stronger evidence for reducing inflammation and soreness in the short term.

CBD offers a different angle through supporting relaxation and rest quality rather than direct anti-inflammatory action. Some people prefer this approach while others stick with traditional options.

We're providing information, not medical advice. What works for managing post-workout discomfort is ultimately between you and your healthcare provider.

Pre-Workout vs Post-Workout Timing

Some people use CBD before training for perceived tension management, while others save it for post-workout and evening use.

There's no strong research favoring one timing over another for muscle recovery specifically.

For those interested in pre-training support, Boost Pre-Workout combines cannabinoids with workout-enhancing nutrients, though this creates psychoactive effects.

The consistent-use pattern matters more than precise timing around individual workouts based on the 72-hour research findings. Daily use integrated into your routine likely matters more than strategic timing around training sessions.

Legal Context in One Minute

Mood offers millions of users hemp-derived THC, which is 100% legal and fully compliant cannabis. You may have heard that the legality of hemp-derived THC is currently under attack, which could threaten the wellness of so many.

 Read here to learn how to join the fight, and help us keep hemp cannabis accessible to all for a long time to come.

The market includes both wellness-focused CBD brands and recreational cannabis sellers, which can create confusion. Look for companies with accessible COAs and clear positioning about their products' purpose.

State regulations vary beyond federal guidelines, so check your local requirements if you have concerns.

What to Do Tonight After Your Workout

If you want spot-focused sensations on a specific sore area, look for reputable topical CBD products with menthol or camphor from brands that provide COAs. Understand that you're getting surface-level effects rather than deep muscle penetration.

If you want whole-body wind-down to support better rest and recovery, try oral CBD isolate like our Pure Relief CBD Gummies for zero-THC confidence.

Start with a moderate serving and use consistently for several days before assessing results.

Keep your expectations realistic. CBD's effects on muscle recovery are subtle and emerge over time with consistent use, not immediately after one dose.

The research shows small effects at 72 hours, not instant relief.

Many positive reports probably reflect placebo effects, which are real experiences even if they're not based on direct physiological mechanisms.

For serious discomfort, ongoing issues, or questions about medication interactions, consult licensed healthcare professionals. We provide cannabis products and information - we're not medical authorities and nothing here constitutes health advice.

You can explore our broader range of CBD products and educational content to find what fits your goals.