Hockey Recovery | Ghost Athletica | Grand Rapids Hockey Training
Epsom Salt Baths: Recovery Tool or Just a Warm Bath?
What the research actually says about Epsom salts, and whether hockey athletes should bother
Dr. Jamie Phillips | Ghost Athletica | Grand Rapids, Michigan
For decades, athletes have turned to Epsom salt baths to loosen tight muscles, reduce soreness, and reset after hard training and competition days.
But is it the salt doing the work? The soak? Or just the ritual itself?
Let's look at what the research actually says, and give you a practical answer you can use.
What Are Epsom Salts?
Epsom salts are made of magnesium sulfate, a mineral compound that plays a meaningful role in muscle contraction, nerve function, and energy production. The theory behind their use as a recovery tool is that magnesium can be absorbed through the skin during a soak, helping reduce muscle tension and post-training soreness.
The catch is that the scientific evidence supporting significant transdermal magnesium absorption, meaning absorption through the skin in meaningful amounts, is limited at best.
What the Research Actually Shows
Epsom salt baths are one of the most widely used recovery tools in sports, but the clinical research behind them is thinner than most athletes realize.
A 2003 report suggested some increases in blood magnesium levels following regular soaks, but the study was small and has not been replicated with sufficient rigor to draw strong conclusions. A more recent review found no strong evidence that transdermal magnesium absorption occurs reliably enough to explain the recovery benefits athletes report.
However, soaking in warm water alone has been shown to increase circulation, reduce muscular tension, and improve relaxation through thermal mechanisms that have nothing to do with the salt content.
The honest conclusion from the available evidence is that the benefits of Epsom salt baths may have more to do with the heat and the habitual recovery ritual than with the magnesium sulfate itself. That does not make them useless. It just means you should understand what you are actually getting from them.
So Should Hockey Athletes Use Them?
Here is what the evidence and practical experience suggest together.
Once or twice per week is a reasonable frequency for most hockey athletes, particularly after high-volume or high-intensity training days or games. At that frequency, there is little downside and a legitimate relaxation and recovery benefit from the heat exposure alone.
Post-game recovery is one of the best use cases. A 15 to 20 minute soak after a game or a demanding practice session supports general muscle relaxation and provides a mental reset that is genuinely valuable, particularly during dense game schedules.
Watch for skin sensitivity. If you notice dryness or irritation with regular use, reduce frequency or apply a moisturizer after the bath.
The broader point worth making here is that Epsom salt baths are most valuable as one consistent piece of a complete recovery routine, not as a standalone solution. Paired with quality sleep, adequate nutrition, and regular mobility work, a weekly soak can be a useful habit. Treated as a substitute for those foundational recovery tools, it will not move the needle.
How to Do It Right
Water temperature: Warm, not hot. Target 95 to 104 degrees Fahrenheit, or 35 to 40 degrees Celsius. Water that is too hot can increase cardiovascular strain and leave you feeling worse rather than better.
Salt amount: One to two cups of Epsom salt per standard-size tub.
Soak time: 12 to 20 minutes. Longer does not meaningfully increase the benefit and may contribute to dehydration.
Hydration: Drink water before and after to stay ahead of fluid losses from the heat exposure. This is a step most athletes skip and then wonder why they feel flat afterward.
The Honest Takeaway
Epsom salt baths probably support recovery more through relaxation and heat than through magnesium absorption specifically. That is not a reason to avoid them. Relaxation and heat exposure are both legitimate recovery tools with real physiological effects.
What the evidence does suggest is that the ritual itself, the intentional, consistent, calm recovery practice, may be as valuable as any specific mechanism the salt provides. Athletes who build repeatable, calming recovery habits tend to manage training load better, sleep better, and arrive at each session more prepared than those who treat recovery as an afterthought.
Recovery is a performance variable. It deserves the same intentionality as your training.
If you are a hockey player or goaltender in the Grand Rapids area looking for a hockey training program that treats recovery as seriously as strength and skill development, Ghost Athletica's programs are built around exactly that approach. Learn more at ghostathletica.com.
Dr. Jamie Phillips, DPT Ghost Athletica | Ghost Goaltending | Grand Rapids Hockey Training Byron Center, Michigan | ghostathletica.com
