Has anybody used Epsom salt bath to help aid recovery? When do you do it…directly after a hard workout? Later that same night or the day after?
What has been your experience? Do you notice any benefits?
Thanks!
My massage therapist first told me about epsom salt baths - she suggested them the same day after (not directly though) a hard work out or massage (because it helps clear released toxins). I do em after marathons and hard leg workouts. It really takes the edge off muscle pain/stiffness. You will notice the difference immediately, and it lasts a while. I usually take em in the evenings, and i wake up way less stiff. She told me 1/4 cup of salt in as hot a bath as you can stand. Its really relaxing too. - zoe
I take the Epsom salt bath after a really wicked massage too…seems to help leach out the nasty stuff released in the massage and get rid of the headache and queasy feeling.
Soak a foot in epsom?..yes. Take a epsom bath?..hell no. Dehydrates you, and that does not help recovery. Ice is your friend.
At the advice of another athlete I tried epsom salt baths for a while but didn’t feel like there was much benefit. As a side note, be careful to not use to much epsom salt in the tub. I think I put in too much the first time and I irritated my urethra (I’m a guy) beyond belief. The burning sensation lasted several hours and was extremely intense and painful; I was quite close to going to the hospital. Maybe less is more? 
So what you are saying is to put on a rubber before taking an epsom salt bath???
I think you’re on to something! Great idea…maybe a little pack of rubbers could be included in the purchase price?
because it helps clear released toxins
People always say this. What does this mean?
I was thinking the same thing…
Has anybody used Epsom salt bath to help aid recovery? When do you do it…directly after a hard workout? Later that same night or the day after?
What has been your experience? Do you notice any benefits?
Thanks!
not sure what the rest of these guys are talking about…i take them about once a week with about 2 cups of epsom in the tub. feels good, like a nice bath does, that’s about it. not sure if it does anything, but feels nice. kind of like icing your legs, feels a bit better
I did them right afterwards. I was training for a Nov IM (IMWA) in Vancouver BC, so there were a lot of cold & wet sessions outside. I also find that my muscles are less of an issue than are my joints & small supporting muscles. The hot bath really helped loosen them up. I would sit in the hot bath and drink an ice cold pint of chocolate milk as soon as possible after training. Kick-ass stuff. I always felt heaps better afterwards.
Edit: icing never worked for me, in fact it would stiffen my joints up even faster. But to each their own I suppose.
AP
When I was training for IMLP in '05 I took a hot Epsom salt bath and an easy stretch every morning before work. I felt great. Rarely had soreness and no soft tissue injuries. For Canada '06 I didn’t and seemed to struggle more with recovery from workouts.
I’m now training for IM CdA and will be going back to morning salt baths followed by the stretch. I usually put 1+ cups in and add some bubble bath so it smells nice.
I don’t know it was the salts over just soaking in hot water and stretching but it worked and now that I’m a few years older I’ll need the help staying healthy.
I was told to use two cups as well and it has never been a problem. I was worried about the salts stinging my privates especialy after a long ride, but that was never and issue as epsom salts don’t seem to sting.
From Wikipedia…"Magnesium sulfate is used as in bath salts, particularly in flotation therapy where high concentrations raise the bath water’s specific gravity, effectively making the body more buoyant. Traditionally, it is also used to prepare foot baths, intended to soothe sore feet. The reason for the inclusion of the salt is partially cosmetic: the increase in ionic strength prevents some of the temporary skin wrinkling (“pruning”) which is caused by prolonged immersion of extremities in pure water. However, magnesium sulfate can also be absorbed into the skin, reducing inflammation.
My massage therapist has been suggesting epsom salt baths for some time. I have tried them before with no apparent effect, but she suggests much higher concentrations than I have used. I respect her opinion, but the concept of cleaning out released toxins makes no sense to me.
I am not sure if this is the right explanation cause I am making it up, but it makes sense to me:
Fluids and solutes move in and out of cells based mainly on concentration gradient. So if the concentration of something is less in a solution (your bathwater) than in your body - it will even out. But cells are selectively permeable, and different cells are permeable to different things. I know sodium, potassium, and magnesium are plentiful in your muscles - I am guessing based on my beginner level knowledge, that somehow the magnesium sulfate in the bath “pumps” the bad (soreness causing) stuff out of your muscles. Heat probably expidites the process.
Like I said, this is based on my beginner level anatomy and physiology - but it works with IV fluid, so maybe just less directly with a bath type scenario. Anyone know for sure? Please correct me if I’m wrong. - zoe
For some real fun, drink the Epsom salt bath water.
I’m not clear on how a little magnesium in the water aids recovery more than just the hot water. If there is absorption of the Magnesium, why not just a mag supplement and a hot bath?
How about a study?
Like I said, this is based on my beginner level anatomy and physiology - but it works with IV fluid, so maybe just less directly with a bath type scenario. Anyone know for sure? Please correct me if I’m wrong. - zoe
IV fluid (General, as opposed to LR) is a .9% saline solution, or “isotonic” to the body. It SHOULD be the same saline concentration as cellular fluid. When you are dehydrated, there is a higher concentration of minerals and less water in the cells. Since osmosis works to draw from an area of high concentration to one of lower concentration, the fluid moves into the cells to balance it out. (That’s a simple explanation, you can get really in depth into the sodium-potassium pumps, cell wall functions, etc etc.).
John
i noticed benefits out of both ice baths, and epsom salt baths. typically i would ice after a very long run; and epsom salt the following day.