Epsom Salt Baths: Recovery Tool or Just a Warm Bath?

For decades, athletes have turned to Epsom salt baths to loosen tight muscles, reduce soreness, and reset after hard training days. But is it the salt, the soak, or just the ritual that works?

Let’s dig into the research—and see if Epsom salt baths are actually worth your time.

What Are Epsom Salts?

Epsom salts are made of magnesium sulfate, a mineral compound that plays a vital role in muscle contraction, nerve function, and energy production. The theory is that magnesium can be absorbed through the skin during a soak, helping reduce muscle tension and soreness.

But here’s the catch: there’s limited scientific evidence proving that transdermal (through the skin) magnesium absorption happens in meaningful amounts.

What the Research Says

While Epsom salt baths are popular, clinical research on their effectiveness is limited:

• A 2003 report suggested some increases in blood magnesium levels after regular soaks, but the study was small and hasn’t been replicated.¹

• A more recent review found no strong evidence that transdermal magnesium absorption is reliable.²

• However, soaking in warm water alone has been shown to increase circulation, reduce muscle tension, and improve relaxation.³

So the benefits may be more about the heat and the habit than the salt itself.

So, Should You Use Them?

Here’s what the evidence—and practical experience—suggest:

Once a Week:

For most athletes, one Epsom salt bath per week can be a useful recovery tool, especially after high-volume or high-intensity days.

Post-Game Recovery:

A 15–20 minute soak after a game or tough session can help with general muscle relaxation and mental reset.

Watch for Skin Sensitivity:

If you have sensitive skin or notice dryness, limit use or add a moisturizer post-bath.

How to Do It Right

• Water Temperature: Warm—not hot (around 95–104°F) or 35-40 deg C

• Salt Amount: Add 1–2 cups of Epsom salt per standard-size tub

• Soak Time: 12–20 minutes

• Hydrate: Drink water before and after to stay ahead of fluid loss

Key Takeaways

• Epsom salt baths may support recovery through relaxation and heat, not necessarily through magnesium absorption

• Use them 1–2 times per week, especially after games or intense training

• They can be a valuable part of a recovery routine when paired with sleep, nutrition, and mobility work

• The benefit might be less about science and more about creating a repeatable, calming recovery habit

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Waring RH. Report on Absorption of Magnesium Sulfate (Epsom Salts) Across the Skin. University of Birmingham. 2003.

2. Gröber U, Schmidt J, Kisters K. Magnesium in prevention and therapy. Nutrients. 2015;7(9):8199-8226. doi:10.3390/nu7095388

3. Hettchen M, Gläser D, Reuss-Borst M. Warm water immersion for exercise recovery: A systematic review and meta-analysis. Phys Ther Sport. 2021;49:162-173. doi:10.1016/j.ptsp.2021.02.007

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