Are Infrared Saunas Effective for Pain Relief and Muscle Recovery?

If you’ve ever stepped out of an infrared sauna feeling loose and relaxed, you’re not imagining it. That warmth can do more than just feel good. Infrared saunas can ease pain, reduce stiffness, and help their muscles recover after activity.

But how exactly does it work, and what does the research say? Let’s dive in.

Pain Relief Benefits of a Sauna

The heat relaxes muscles and improves circulation, which can reduce discomfort caused by things like sore muscles, joint stiffness, or tension headaches.

Some studies show infrared saunas may help people with chronic pain conditions like arthritis or fibromyalgia. The gentle warmth can make movement easier and temporarily relieve aches without putting extra strain on the body.

Faster Muscle Recovery

After exercise, your muscles need time to repair and rebuild. Infrared heat boosts circulation, which helps deliver fresh oxygen and nutrients that speed up that process. It also helps clear lactic acid. That’s the compound that causes post-workout soreness.

Athletes often use infrared saunas as part of their recovery routine to reduce soreness, prevent stiffness, and get back to training sooner. Want to learn more? Check out this study on post-exercise infrared sauna sessions.

How to Use an Infrared Sauna for Recovery

You don’t need to spend hours sweating it out to feel the benefits. Using an infrared sauna the right way can help your body recover faster and feel more relaxed after activity.

Here’s how to get started:

1. Time Your Session Right

   The best time to use an infrared sauna is after exercise or later in the day when your body is winding down for muscle recovery. Avoid using it right before intense activity.

2. Keep Sessions Short at First

   Start with 10–15 minutes if you’re new to infrared saunas. As your body adjusts, you can work up to 25–30 minutes per session.

3. Stay Hydrated

   You’ll sweat a lot, so drink water before and after each session. Proper hydration helps your muscles flush out waste.

4. Relax and Cool Down Slowly

   After your session, take a few minutes to cool off. Stretch lightly and let your heart rate come back to normal.

5. Be Consistent

   For the best results, use the sauna a few times per week as part of your recovery routine. Check out the "Oslo" our best-selling indoor infrared sauna.

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