Exercise and inflammation — understanding the mechanisms of recovery

Inserm points out that regular physical activity has an overall chronic anti-inflammatory effect, by reducing markers of systemic inflammation. In the short term, on the other hand, each intense training session causes acute local inflammation in the tissues involved. This is not a problem: it is what mobilises the repair cells and allows muscle hypertrophy. Suppressing it systematically, for example with non-steroidal anti-inflammatory drugs, may on the contrary hold back adaptations to training.

Eccentric contractions, those in which the muscle lengthens under load (lowering a weight slowly, running downhill), cause more pronounced micro-tears than classic concentric contractions. Prolonged endurance efforts (marathon, trail running) trigger a diffuse inflammatory response and a temporary disturbance of the immune system. Combat and contact sports add direct impacts to the muscular micro-trauma. HIIT and heavy weight training place strong demands on the fast fibres, particularly after a return to training. Finally, any unfamiliar movement generates a stronger response than a well-mastered one — the "repeated bout" effect.

Sleep, seven to nine hours a night for an active adult, concentrates the secretion of growth hormone and the processes of tissue repair; our article on sleep debt in France sets out the current benchmarks. Nutrition, with protein intake spread across the day and carbohydrates after exercise, active mobility rather than complete rest, and massage or self-massage, round out these fundamentals. Onto this base are grafted complementary rituals: cold baths, compression and, for many amateur athletes, the use of CBD products as a topical cosmetic or as an evening ritual.

The status of CBD is now settled in France and in sport. The ruling of the Conseil d'État of 29 December 2022 authorises the sale of flowers, leaves and derivatives provided the finished THC is below 0.30 %. The AFLD, following the WADA decision, removed CBD from the list of prohibited substances on 1 January 2018. All other cannabinoids, including THC, remain prohibited in competition, and semi-synthetic cannabinoids (HHC, H4CBD, THCP) have been classified as narcotics since 2023-2024. For a product with no risk of a positive test, a CBD isolate certified free of THC remains the recommended choice, as set out in our article on CBD among athletes.

A cosmetic cream or balm applied locally after the shower, with a circular massage of two to five minutes, remains the most widespread format. A sublingual oil in the evening, or an infusion of flowers, can round out a calm ritual. None of these formats presents itself as a treatment for inflammation or pain: they are supporting rituals, to be added to the fundamentals described above.

CBD is not a medicine. If muscle or joint pain persists, consult a healthcare professional.

Should you take an anti-inflammatory after every intense training session?

No. The literature in sports physiology advises against the systematic use of NSAIDs, which may hold back adaptations to training. The inflammatory mechanism takes part in muscle rebuilding.

How long does muscle soreness last?

Generally 24 to 72 hours after exercise, peaking between 24 and 48 hours. Beyond a week, it is probably a more serious injury that should be assessed.

Does CBD reduce post-exercise inflammation?

No French or European authority has validated an anti-inflammatory claim for wellness CBD. It can accompany a recovery routine, without replacing the fundamentals.

Cold baths or hot baths for recovery?

The two have different uses. Cold limits perceived pain in the short term but may hold back certain adaptations; heat encourages circulation and muscular relaxation.