Does Topical CBD Work for Sore Muscles? What the Studies Actually Show
You've probably seen CBD creams promising everything. As an herbalist who makes CBD products, I'd rather show you what the studies actually found, including the ones where CBD didn't help.
The short answer
The evidence is mixed. A few small trials found less pain with CBD rubbed on the skin, and others found no difference from a placebo. Almost none studied ordinary workout soreness. They looked at arthritis, nerve pain and jaw muscle pain instead.
What have studies found?
| Study | Who was in it | What happened |
|---|---|---|
| Jaw muscle pain, 2019 | 60 adults, 14 days | Pain dropped far more with CBD than with placebo, and jaw muscle activity eased |
| Thumb arthritis, 2022 | 18 adults, 2 weeks each arm | Pain and hand function improved compared with shea butter alone, with no side effects |
| Knee replacement, 2022 | 80 adults after surgery | Adding CBD did not reduce pain or opioid use |
| Former pro athletes, 2023 | 20 former athletes, 6 weeks | Pain scores fell, but there was no placebo group to compare against |
| Nerve pain after chemo, 2024 | 40 adults | No better than placebo |
Why are the results so mixed?
The studies are small, and they use very different doses and products. They also test very different kinds of pain. Rubbing anything on a sore spot can feel good on its own, which makes a strong placebo effect hard to rule out.
Does the mg amount matter?
The mg number is the total CBD in the whole product, not per use. Our Releaf Rollie Mini has 100 mg in 1 oz, the Standard has 400 mg in 2.5 oz, and the Extra Strength has 1,000 mg in 2.5 oz. Research hasn't settled on a best dose for topicals yet. Many people start with the Standard and move up if they want more.
Want to try it? The Releaf Rollie pairs CBD with locally harvested herbs like yarrow (here's what the research says about yarrow).
Is topical CBD safe?
In these studies, CBD on the skin was well tolerated. The athlete study found mild skin dryness or a rash in some people, which cleared quickly. Patch test a small area first. If you're pregnant, nursing, or on prescription medication, check with your doctor.
How should you choose?
- Starting out or using it on small areas: the Mini.
- Everyday use after hikes, rides or work: the Standard, which comes in a biodegradable paperboard tube.
- Want more CBD per swipe: the Extra Strength.
- Prefer no CBD at all: the CBD-free Mini, with the same herbal blend.
- For a massage or larger areas: Botanical Balance, a massage oil with 400 mg CBD.
Which would you pick, and what do you use it for? Leave a comment. I read every one.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.