How CBD Could Support Inflammation and Recovery in Athletes: What the Latest Research Says

If you exercise regularly, you’ve probably experienced that familiar day-after ache. After a tough workout, your muscles feel tight, your body feels heavy, and climbing stairs becomes an unexpected challenge. For many people, this is just part of the routine. But what if there were natural ways to support your body through this process, without relying on harsh ingredients or products that leave you feeling foggy?

CBD has become a talking point among athletes, gym-goers, and weekend runners alike. Not because it’s trendy, but because early research is starting to explore how it might interact with inflammation, recovery, and wellbeing. And now, a 2024 scientific review has pulled together what we currently know about CBD’s role in exercise-related inflammation and the body’s recovery processes. The findings are early, but they’re interesting - especially for anyone who wants to support their active lifestyle in a more natural way.

This article breaks down the science in simple terms, explains what the new research suggests, and helps you understand where CBD might fit into your own wellness routine. 

What Is Cannabidiol (CBD), How Does CBD Oil Work, and What Are the Effects of CBD on Inflammation?

CBD, short for cannabidiol, is a natural compound found in the hemp plant. Unlike THC, CBD does not cause a high. Instead, it interacts gently with a biological network in the body called the endocannabinoid system (often shortened to the ECS).

The easiest way to think of the ECS is to imagine it as the body’s internal balancing system. It helps regulate mood, sleep, inflammation, temperature, and even appetite. It does this through a network of receptors - CB1 and CB2 - located throughout the brain, immune system, and other tissues. According to the review, these receptors help influence processes such as stress responses, immune activity, and pain signals.

CBD doesn’t switch these receptors on or off directly. Instead, it appears to support the ECS in a more subtle way, helping the body maintain balance when it’s under strain - such as during or after physical exercise.

Why Inflammation Matters: How CBD May Help Reduce Inflammation and Support People Living with Chronic Pain

Every time you train, your muscles experience microscopic stress. This is a normal and necessary part of building strength. Your body responds through short-term inflammation, which signals your system to repair and rebuild damaged muscle fibres. This process is what makes you stronger.

But not all inflammation feels the same. The sharp onset of delayed-onset muscle soreness (DOMS), for example, can slow you down for days. And if inflammation becomes prolonged rather than short-lived, it may leave your body feeling sluggish, tense, or more easily fatigued.

Athletes - even casual ones - are increasingly looking for natural ways to support their body’s response to exercise. This is where the new research on CBD becomes particularly relevant.

CBD for Inflammation: What the Research Says About the Benefits of CBD and Its Anti-Inflammatory Properties

The publication reviewed studies exploring CBD’s potential role in inflammation and immune activity in athletes and active individuals. It included 18 scientific papers that investigated how CBD may interact with inflammatory pathways, recovery markers, and stress responses during or after exercise.

The review highlighted several key findings:

1. CBD may influence inflammatory pathways.
Early evidence suggests that CBD interacts with systems in the body that help regulate inflammation. For example, some studies looked at markers like IL-6 - a molecule that tends to increase during inflammation - and found that CBD may affect how sharply these levels rise after intense exercise.

2. It may support recovery by interacting with oxidative stress.
Oxidative stress is a process where cells experience pressure during exercise. CBD was found to interact with biochemical pathways linked to this type of stress, potentially helping the body respond to it in a healthier way.

3. Studies showed potential effects on markers of muscle damage.
A few small clinical trials examined biomarkers like creatine kinase (CK) and myoglobin - substances that rise when muscles experience stress. These studies found that CBD supplementation was associated with a gentler return to normal levels after exercise.

4. CBD might help reduce the subjective interference of soreness in daily activities.
One study included in the review tested a CBD-containing supplement on people experiencing DOMS and found that participants reported less disruption to their day-to-day activities, even if objective performance measures didn’t change dramatically.

The authors do emphasise that the research is still in its early stages and that larger, high-quality human trials are needed. But for everyday athletes looking for natural recovery support, these findings are promising.

How Cannabidiol Affects Inflammation in the Body: Understanding CBD’s Biological Pathways

One of the more complex topics in the review is the discussion of microRNAs. While that may sound intimidating, the concept is quite simple when broken down.

MicroRNAs are tiny molecules inside the body that help regulate how cells behave. Think of them as little switches or messengers that can turn certain processes on or off - including those linked to inflammation.

The review found that CBD and other cannabinoids could influence specific microRNAs connected to inflammatory responses. For example, CBD was shown to reduce the expression of certain microRNAs that typically rise during inflammation, and increase others linked to cellular repair.

Why does this matter?
Because microRNAs play a role in how the body controls inflammation, CBD’s influence on them may be one of the reasons it appears to support recovery pathways. This is still an emerging field of research, but it helps explain why scientists are increasingly interested in CBD’s potential benefits for active individuals.

How CBD Products May Help Active People: Benefits of CBD for Recovery, Pain Relief and Wellbeing

For anyone who trains regularly - whether it’s running, gym workouts, yoga, or cycling - recovery is just as important as the workout itself. Without proper recovery, performance dips, soreness accumulates, and motivation fades.

Based on the early evidence summarised in the review, CBD may offer several potential benefits for people with active lifestyles:

Supporting the body’s natural inflammatory response
By interacting with the ECS, CBD could support the body’s own mechanisms that manage inflammation after exercise.

Helping the body cope with muscle stress
The fact that CBD appears in some studies to influence markers of muscle damage suggests it may support healthy recovery.

Promoting a more balanced stress response
Exercise is a physical stressor. CBD was shown in some studies to interact with systems that regulate tension and psychological stress, which may indirectly support recovery.

These points don’t mean CBD is a cure-all or a replacement for established recovery habits like rest, nutrition, hydration, and sleep. Instead, it may serve as a natural complement to a well-rounded routine.

CBD, Chronic Pain, Stress and Sleep: What We Know About the Effects of CBD on Overall Wellbeing

While the review focused heavily on inflammation, it also highlighted broader areas that relate to athlete wellbeing.

Pain perception
CBD has been studied for its potential effects on how the body processes discomfort. Some studies suggest it may help the body respond to physical stress more comfortably.

Sleep quality
Sleep is one of the most underrated aspects of athletic recovery. Although sleep wasn’t a major focus of the included studies, other research has suggested CBD may help support deeper, more restful sleep in some individuals.

Stress and mental recovery
High-performance athletes often deal with psychological stress, routines, and pressure. CBD’s potential calming properties may support balanced mood and mental relaxation - important aspects of full recovery.

Again, these areas require more research, but they provide useful context for people exploring CBD as part of a recovery toolkit.

Is CBD Safe? What Research Still Doesn’t Tell Us About Side Effects of CBD and Long-Term Use

It’s important to stay grounded: CBD research in the context of sports is still developing. The review itself concluded that:

• Many studies had small sample sizes.

• Dosing was inconsistent across research trials.

• Long-term effects in athletes are not fully understood.

• There is no agreed-upon optimal dose for training or recovery.

• More large-scale clinical trials are needed to confirm the benefits seen so far.

CBD shows promise, but it shouldn’t be viewed as a guaranteed solution. If you want to try it, "start low and go slow". A daily dose of 20mg, often split over two 10mg doses, are already sufficient for most people. Monitor closely how your body reacts over the course of a week, then adjust your dose as needed. CBD should be viewed as a natural option with potential, supported by early scientific evidence.

How to Choose a Safe CBD Oil or CBD Product: THC Content, Quality Standards and What to Look For

If you’re considering trying CBD as part of your recovery routine, choosing a high-quality product matters. Here are a few things to look for:

Third-party lab testing
A trustworthy product will have certificates showing exactly what’s inside - and what’s not.

Clear ingredient lists
Choose products with clean, minimal formulas, free from unnecessary additives.

Broad-spectrum or isolate options
Broad-spectrum CBD contains other beneficial plant compounds but no THC. CBD isolate is pure CBD with nothing else. Both can be good choices depending on your preference.

Transparency from the brand
Reputable companies openly share their sourcing, extraction methods, and testing processes.

Starting with a low dose and observing how your body responds is often a sensible approach.

Final Thoughts on CBD, Inflammation and the Benefits of CBD for Active People

CBD is an exciting area of research, especially for people who want to support their body naturally as they stay active. The 2024 review provides encouraging early insights into how CBD may interact with inflammation, immune responses, muscle stress, and recovery in athletes and active individuals.

While the science is still developing, the findings so far are promising. CBD is not a replacement for good nutrition, proper rest, and recovery strategies - but it could be a supportive addition for those seeking a natural, plant-based option.

Whether you’re a dedicated athlete or someone who enjoys the occasional workout, understanding the potential benefits of CBD can help you make informed choices about your body and wellbeing.

Curious to learn more? Reach out with any questions - our team is here to help!

Sources

[1] Carvalho RO, Lopes HM, Nogueira MA, Alves MC, Cano ACS, Soares VC, Izidorio FT, Pereira JS, Salvá MA, Alves TV. Nutrological modulation of cannabidiol in the inflammatory processes of athletes: a systematic review. Int J Nutrology. 2024;17(Suppl 3):e24S301.