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Cited by 15Exercise and Physiological ResponsesSports Performance and TrainingGinger and Zingiberaceae research

A Randomized Double-Blind Trial of Ginger Root for Reducing Muscle Soreness and Improving Physical Performance Recovery among Experienced Recreational Distance Runners

Wilson, Patrick B.·2020·Journal of Dietary Supplements
DOI 10.1080/19390211.2018.1492484
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Abstract

Previous studies indicate that ginger root has pain-relieving properties, but these effects have not been thoroughly examined in the context of distance running. The purpose of this randomized, double-blind, placebo-controlled trial was to determine whether ginger root supplementation reduces muscle soreness and dysfunction from downhill running. Thirty-two runners (10 women, 22 men) were pair-matched and randomized to 1.425 g/day of ginger root or placebo for 5 days. A 40-minute downhill (−7.5%) run was completed on day 3. Before supplementation and at various points throughout a 5-day protocol, muscle soreness, pain-pressure threshold, vertical jump, and 1.5-mile run performance were evaluated. Differences between treatments were assessed using magnitude-based inferential statistics. Soreness while jogging likely increased to a lesser degree with ginger root from baseline to immediately postrun (Cohen’s d = −0.69; 90% confidence limit [CL] [−1.50, 0.12]) and from baseline to day 5 (d = −0.72; 90% CL [−1.61, 0.16]). Ginger root had a possible small benefit on vertical jump from baseline to day 5 (d = 0.24; 90% CL [0.05, 0.44]) but likely no meaningful impact on 1.5-mile run performance. Trivial or unclear effects were found for most other outcomes. No significant differences in adverse events were observed between treatments. Ginger root possibly has moderate beneficial effects on running-induced soreness but likely irrelevant effects on recovery of physical performance. Ginger represents one option for runners looking to temporarily reduce pain, although more studies are warranted to clarify its safety profile and its effects on long-term training adaptation.

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Authors
Wilson, P. B.
Affiliations
Old Dominion University (US)
Corresponding author
Wilson, Patrick B.
ORCID
Wilson, Patrick B.
Venue
Journal of Dietary Supplements
Publisher
Informa UK Limited
Published
2018-10-09
Volume
17
Issue
2
Pages
121-132
ISSN
  • 1939-0211 (ISSN-L)
  • 1939-022X
DOI
10.1080/19390211.2018.1492484
OpenAlex
W2897979817
Cited by
15
References
33
Citations by year
2026: 3 · 2025: 2 · 2023: 1 · 2022: 2 · 2021: 4 · 2020: 3
FWCI
1.50
Type
journal article
Language
en
Open access
closed
Locations
  • Journal of Dietary Supplements (publishedVersion)
  • PubMed (publishedVersion)
Funders
Old Dominion University
Topics
  • Health Sciences › Medicine › Rehabilitation › Exercise and Physiological Responses
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
  • Life Sciences › Pharmacology, Toxicology and Pharmaceutics › Pharmacology › Ginger and Zingiberaceae research
Keywords
ginger root, ginger, muscle soreness, exercise-induced pain, downhill running, vertical jump, running performance, pressure pain threshold, dietary supplementation
MeSH terms
Physical Functional Performance, Adult, Double-Blind Method, Female, Humans, Male, Middle Aged, Running, Dietary Supplements, Zingiber officinale, Myalgia

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