Feeling sore after a hard run—particularly when the pain sets in days later, as in the case of We earn a commission for products purchased through some links in this article (DOMS)—is common for even the most experienced runners. It’s a bad-good feeling that combines the thrill of accomplishment with the humility of having to lower yourself slowly into a chair. There are lots of time-tested ways to quiet the pain, like ice baths, massage, and the oddly satisfying torture of foam-rolling. All of these can be helpful for reducing swelling and tissue breakdown—particularly when combined with a good muscle rub.
Much like ice baths and compression socks, using a muscle rub as part of post-run recovery has more than just anecdotal benefits. According to a 2019 study in the journal Medicine & Science in Sports & Exercise, using a topical analgesic like arnica can reduce the intensity of muscle soreness in the 72 hours after a run. Other creams and rubs have also been shown to reduce recovery time, due to the homeopathic contributions of menthol, magnesium, aloe, and more. And then there’s CBD, a cannabis compound newer to the market, which shows promise as an anti-inflammatory, Races - Places. In some cases the benefits have been characterized as simply perceptive—but is there a reason to discount some placebo effect, as long as you’re in less pain?
To help you choose the best muscle rub for your next post-run self-care session, we’ve rounded up our favorites below.
How We Chose
I’ve run 14 road marathons, one ultra, and a handful of long trail races, and though I’ve crossed every finish line swearing I never want to run again, within 24 hours, I can’t wait to get back out there. Getting serious about recovery with muscle rubs and post-run massage has made a noticeable difference in how quickly I’m able to bounce back. Over the years, I’ve tried a lot of products to ease pain and muscle soreness and shared my thoughts—as well as those of other Runner’s World editors—here. Based on my testing, research, and reviews, here are the best post-run muscle rubs that you can buy.
Biofreeze Pain Relief Muscle Rub Gel
Pros
- Natural ingredients
- Effective against IT band syndrome, plantar fasciitis, and shin splints
Cons
- Distracts from pain but doesn't necessarily ease it
Like an ice bath for your muscles, this easy-to-apply gel provides some relief from post-run soreness, inflammation, and minor aches—or at least it distracts you from that pain long enough to feel like it’s helping. That’s actually the crux of how it works through what’s known as “gate-control theory.” Menthol (3.5%) in the gel serves as a skin irritant to draw your brain’s attention from the pain, which makes it more or less effective depending on your body’s reaction to the active ingredient. When it works, it really works—which is why you’ll find so many users swear by the stuff. Available in a tube or roll-on, it goes on cold and tingly, but with none of the overwhelming odor of Bengay or IcyHot.
Tiger Balm Ultra Strength Ointment
Pros
- Health - Injuries
- Made with camphor and menthol
Cons
Made with camphor and menthol, Tiger Balm comes in a tiny jar and looks like something you could buy in an old-timey apothecary. It’s one of those century-old topical remedies that has mixed scientific research in support of its efficacy but a lot of longtime users willing to swear by it. Massage a small amount into your skin and let it fully absorb—you’ll feel a tingling and then a warming and cooling effect that may relieve some of the effects of DOMS or joint pain. That’s because camphor has been shown to increase blood circulation, while menthol works as an anesthetic. In my experience, it works better than less natural, more commercial products that claim to have a similar effect, while also simply elevating your self-massage. But just be warned of two things: A little goes a long way—and you’re going to wish you’d washed your hands before touching your eyes or other sensitive body parts.
Sombra Warm Therapy Natural Pain Relieving Gel
Pros
- Goes on light and creamy
- Natural ingredients
Cons
- Demo Run First Impression: On Cloudrunner 2
Frequently recommended by physical and massage therapists, Sombra’s Warm Therapy gel gets its pain-relieving powers from similar sources to other natural creams and gels—3 percent menthol, aloe vera, camphor, witch hazel, yucca, and other plant sources. The difference is that it feels lighter and creamier than similar gels like Biofreeze while providing a powerful tingly, warming sensation. It also has a more pleasant smell than many other topical analgesics, while providing a similar deep burn. It’s a solid choice for post-run muscle soreness, or just accompanying a massage to help expedite recovery.
Penetrex Pain Relief Therapy
Pros
- Non-greasy
- Mild scent
Cons
- Pricey for the size
The primary active ingredient in Penetrex is arnica, a so-called miracle plant with dozens of uses, including fighting inflammation. Much like other natural remedies, arnica’s effectiveness is a bit controversial—some find it has no impact, others think it soothes pain and swelling from bruises, aches, and sprains immediately. But whether it’s pure placebo or homeopathic magic, Penetrex cream feels pretty good on quads after a long run. It goes on light and non-greasy, and quickly numbs some of the early soreness without leaving behind any discoloration or sticky residue on your skin. It’s paraben-free, vegan, not tested on animals, and relatively mild in scent. The other soothing ingredients in the product include Vitamin B6, methylsulfonylmethane (MSM/DMSO2), sunflower seed oil, Vitamin E, and shea butter.
The Feel Good Lab Natural Pain Cream
Pros
- Natural ingredients
- Subtle smell
Cons
For a slightly more modern-looking—but still all-natural—rub for your sore muscles, the Feel Good Lab makes this cream with a veritable witch’s brew of plant-extracted ingredients, including arnica, magnesium, aloe vera, menthol, skullcap, and dozens more. It seems fitting that fans of the stuff have described it as a “magic cream.” Runner’s World test editor Amanda Furrer says she keeps it on her nightstand drawer in case muscle soreness crops up on her neck, shoulders, feet, or ankles. “It instantly has that cooling effect—and the smell is more subtly menthol,” she says.
Free Up Professional Massage Cream
Pros
- Doesn't feel greasy
Cons
If you’re looking for a rub you can use to take your self-massage game to the next level, try this physical therapist-recommended cream. PTs use it on clients when they have to push really hard on a muscle because it softens the skin without adding any greasiness or slickness, so it’s easier to control pressure placement. It doesn’t have any of the warming, cooling, or pain-relieving qualities of some of the other rubs in this list, but it’ll help you better target one area of deep or surface tissue for an optimal massage. Just put a small amount in your hands and massage where needed between runs.
Social CBD Muscle Rub
Pros
- Tingly feeling
- 250mg CBD/Hemp
Cons
- Pricey
While research on CBD’s effectiveness is still in its infancy, there’s evidence to support that the hemp derivative can reduce pain and stress in athletes. I have some reason to believe it—after a 30K trail race I failed to train for, this CBD muscle rub gave me considerable relief and made two days of DOMS a little speedier and more pleasant for my quads. Made with arnica, aloe, and 250mg of CBD, the cream packs in about a dozen plant derivatives that have long been used for their pain-fighting benefits. It’s easy to apply, and gives your skin a nice cooling sensation coupled with the tingly burn of arnica. Using it felt a little like throwing the entire holistic medicine cabinet at the problem, but one of those active ingredients seemed to have done the trick. (Note: Amazon doesn’t sell products labeled with CBD and lists this one as “hemp,” but this is the same product as the brand’s CBD cream.)
ZenRenu Organic Hemp Muscle Rub
Pros
- How to Use Your FSA/HSA on Eligible Fitness Gear
- How to Use Your FSA/HSA on Eligible Fitness Gear
Cons
- Pricey for size
Sustainably made and organic, this peppermint-smelling muscle cream uses a laundry list of essential oils and natural ingredients to quiet your pain, including turmeric, MSM, arnica, aloe, helichrysum, peppermint, camphor, and copaiba. It also contains hemp extract, which can have anti-inflammatory properties and other benefits for the cardiovascular and immune system—much like fellow cannabis product, CBD. ZenRenu’s rub is on the pricey side, but users rave that it’s been effective in relieving their soreness and pain. If you’re on the fence, the USA-based company has a 30-day-back guarantee, so you can try a small amount and return the product if it doesn’t work for you.
Voltaren Gel
Pros
- NSAID (diclofenac)
- Effective against IT band syndrome, plantar fasciitis, and shin splints
Cons
Commonly used for arthritis, Voltaren gel isn’t just your average muscle or nerve rub, it’s a medicinal painkiller like aspirin or ibuprofen, with the drug name of diclofenac. Technically, it’s a topical nonsteroidal anti-inflammatory drug (NSAID) that’s FDA-approved to treat osteoarthritis of the joints, and commonly used by patients with IT band syndrome, plantar fasciitis, and shin splints. But it can also be used to treat muscle soreness associated with running in the same way you’d pop a few oral NSAIDs the morning after a marathon—except without the stomach distress. Just rub it into your sore muscles sparingly in situations where you’d normally take ibuprofen. But be warned: Using NSAIDs every time you experience some muscle soreness isn’t recommended—over time, it can interfere with your body’s natural repair cycle.
Icy-Hot Roll-On
Pros
- Inexpensive
- Won't get all over your hands
Cons
There’s a reason it’s a classic. For that one-two punch of heat and cooling, this cream provides some menthol and methyl salicylate-powered pain relief. The going theory on how it works is that the active ingredients cause your skin to send temperature signals to the brain that override the pain signals—essentially distracting your pain receptors through what’s known as “gate-control theory.” The effectiveness of that can vary from person to person. For those who want to try it, we like this no-mess-applicator version, which rolls on easily and saves you from worrying about spreading it to other body parts.
