Sauna have been used for centuries, and their relaxation effects well known. But do you know there’s more to their benefits than just that?

Recently I’ve been using an infrared Sauna for my post workout and guess what? They are effective in boosting my muscle recovery and reducing muscle sores (DOMS).

Let’s explore how saunas can help you heal and optimize your fitness.

The Top 10 Sauna Benefits for Muscle Recovery

1. Improves Blood Circulation

Sauna sessions increase blood flow by dilating blood vessels. This improves oxygen and nutrient delivery to muscles, helping them recover faster (Raimundo et al., 2021).

2. Reduces Muscle Soreness

Post-exercise soreness (DOMS) can be reduced with sauna use. Heat relaxes muscles and promotes the removal of lactic acid, easing discomfort (Scoon et al., 2007).

3. Activates Heat Shock Proteins

Sauna heat triggers the production of heat shock proteins, which help repair muscle tissue and protect against cellular stress (Laukkanen et al., 2018).

4. Lowers Inflammation

Regular sauna use reduces inflammation markers like C-reactive protein (CRP), which supports faster healing and reduced muscle stiffness (Raimundo et al., 2021).

5. Boosts Mental Relaxation

Saunas help reduce cortisol levels and increase endorphins, promoting a sense of relaxation that supports recovery (Scoon et al., 2007).

6. Enhances Endurance

Frequent sauna use can improve cardiovascular performance, boosting stamina and exercise tolerance over time (Laukkanen et al., 2018).

7. Detoxifies Your Body

Sauna-induced sweating helps remove toxins from the body. While this doesn’t directly aid muscle recovery, it supports overall health and well-being (Raimundo et al., 2021).

8. Improves Joint Mobility

Saunas relax surrounding muscles and reduce joint stiffness, making movement easier and workouts more effective (Laukkanen et al., 2018).

9. Promotes Better Sleep

Sauna sessions relax your body and prepare it for restorative sleep, which is essential for muscle repair (Raimundo et al., 2021).

10. Supports Growth Hormone Production

Using saunas regularly may boost growth hormone levels, a key factor in muscle repair and growth (Laukkanen et al., 2018).

How to Use a Sauna for Muscle Recovery

If you’re considering trying a sauna for yourself, here’s how to utilize one.

• Frequency: 2-3 times per week. Great when done after workouts, generally recommended to do two lifting sessions per week.
• Duration: 15-20 minutes per session. Gradually adapt to the heat with shorter session when starting.
• Hydration: Drink water before and after your sauna session. Replace body fluid that you sweat out, stay hydrated.

Underlying Medical Conditions

Saunas are beneficial for many individuals, but they may not be safe for people with heart conditions or hypertension.

If you do have certain conditions, please consult with your healthcare doctor before you attempt to use one.

As the changes in body temperature in a sauna bath will affect your body.

It is important to note that consulting a doctor when you’re attempting something new, even for health changes.

Types of Sauna Baths

There are several types of saunas, each with unique features and health benefits. Here are the three most common types:

Dry Sauna

The traditional dry sauna uses heated rocks or an electric heater to warm the air, typically between 70°C to 100°C (158°F to 212°F).

The low humidity (usually below 20%) causes sweating, which helps detoxify the body and promote relaxation.

Studies have shown dry saunas can enhance circulation and help with muscle recovery (Laukkanen et al., 2018).

Steam Sauna (Wet Sauna)

In steam saunas, water is poured over heated rocks to create high humidity (100%) and temperatures around 40°C to 50°C (104°F to 122°F).

The moist air helps open up the pores and can provide relief from respiratory issues like asthma or bronchitis. It also promotes skin health by improving blood circulation (Raimundo et al., 2021).

However, the high humidity can make it feel much hotter than a dry sauna, which might not be suitable for people with certain cardiovascular conditions.

Infrared Sauna

Infrared saunas use infrared lamps to directly heat the body rather than the air. The temperature typically ranges from 40°C to 60°C (104°F to 140°F), which is lower than traditional saunas.

Infrared heat penetrates the skin more deeply, helping to relax muscles and relieve joint pain (Koskinen et al., 2010).

Many find infrared saunas more tolerable because the air temperature is lower, making it a popular choice for those with sensitivity to heat.

Additional Questions to Consider:

• How often should I use a sauna?
  • A general guideline is 2-3 times per week. Whenever lifting heavier weights which require longer rest time in between sessions, I uses the sauna to speed up the recovery.
• How long should I stay in a sauna?
  • Start with shorter sessions and gradually increase the duration as you become accustomed to the heat. 20-30 minutes of Sauna helped decrease post workout soreness for me.
• Can I use a sauna if I’m pregnant or breastfeeding?
  • Not recommended to be exposed to large temperature fluctuations.
• Are there any other benefits to sauna baths besides those mentioned?
  • Some studies suggest that sauna baths may also help boost the immune system and improve cardiovascular health.

Conclusion

Saunas are more than a luxury—they’re a powerful recovery tool.

Add them to your routine and experience improved recovery, reduced soreness, and better performance.

References

1. Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J. A. (2018). Sauna bathing is associated with reduced cardiovascular and all-cause mortality in men. Annals of Medicine, 50(3), 259-266. https://doi.org/10.1080/07853890.2018.1427173
2. Raimundo, A., Muñoz, D., & Maynar-Mariño, M. (2021). Effects of twelve sessions of high-temperature sauna baths on body composition in healthy young men. International Journal of Environmental Research and Public Health, 18(9), 4458. https://doi.org/10.3390/ijerph18094458
3. Scoon, G. S., Hopkins, W. G., Mayhew, S., & Cotter, J. D. (2007). Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport, 10(4), 259-262. https://doi.org/10.1016/j.jsams.2006.06.009
4. Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-based complementary and alternative medicine : eCAM, 2018, 1857413. https://doi.org/10.1155/2018/1857413