Sauna use is widely recognised for promoting mental well-being and relaxation, but emerging research highlights its potential to support post-exercise recovery as well. Regular infrared sauna sessions have been shown to ease muscle soreness, reduce tension, and provide relief from post-workout discomfort. While optimal timing and duration are still being studied, evidence suggests that spending around 30 minutes in an infrared sauna at 55ºC, four times per week over three weeks, can yield noticeable benefits for muscle recovery.
These effects are thought to arise from infrared heat’s ability to increase blood flow, improve circulation, and support the reduction of inflammation in fatigued muscles, as well as infrared saunas triggering heat shock proteins. Let's look at this topic, and determine whether you should sauna before or after your next workout.
The blog post referenced a clinical study that employed a cabin sauna and measured its temperature to shed light on the practical applications of sauna use and the consequent outcomes. The temperature of the sauna cabin does not offer the benefits, it is the increase in the body's core temperature that does, which is facilitated by the cabin temperature as a controlled variable.
Key Benefits of Using a Sauna After a Workout
Improved Muscle Recovery
One of the primary benefits of post-workout sauna use is enhanced muscle recovery. Exercise leads to the accumulation of lactic acid and other metabolic byproducts, which contribute to muscle soreness and fatigue. Infrared heat promotes increased blood flow and circulation, helping to transport oxygen and nutrients to muscles while removing waste products, supporting faster recovery and reducing post-exercise discomfort.
Increased Flexibility
Sauna heat helps relax tight muscles, making them more pliable and easier to stretch. This improved flexibility can support better range of motion, reduce the risk of injury, and enhance performance in subsequent workouts. Over time, regular post-exercise sauna sessions may contribute to overall mobility and muscle resilience.
Reduced Inflammation
While inflammation is a natural response to exercise-induced stress, chronic or excessive inflammation can hinder recovery and impact long-term health. Infrared sauna use may help moderate inflammation by promoting blood circulation and encouraging the release of anti-inflammatory cytokines. This can support both immediate recovery and long-term well-being.
Enhanced Endurance and Cardiovascular Support
Exposure to infrared heat increases heart rate, creating a mild cardiovascular effect similar to light aerobic exercise. Regular post-workout sauna sessions can support heart health, improve stamina, and complement endurance training by challenging the body in a controlled, low-impact way.
Benefits of a Sauna Post-Exercise: Timing Considerations
Image credit: Kaarta Studio
Using an infrared sauna after exercise is generally more effective than using one beforehand, whether your goals are muscle recovery, cardiovascular support, or overall performance enhancement. The key reason lies in how the body responds to heat following physical exertion.
After a strenuous workout, your muscles have accumulated metabolic byproducts, and tissues may be fatigued or micro-damaged. Infrared heat post-exercise promotes increased blood flow, delivering oxygen- and nutrient-rich blood to areas that need repair, while helping remove waste products from the muscles. This dual action supports recovery, reduces soreness, and can enhance overall muscle function.
By sauna bathing immediately after training, you optimise these physiological processes. The increased circulation and gentle heat exposure also encourage relaxation of tight muscles, reduce tension, and may support cardiovascular conditioning. Integrating sauna sessions as part of a post-workout routine can therefore be a strategic tool in recovery, complementing stretching, hydration, and nutrition.
Should You Sauna Before a Workout?
Using a sauna prior to exercise can negatively impact performance. The acute heat exposure places additional stress on the skin and neuromuscular system, which may impair strength and power output.
One study using a traditional Finnish sauna investigated the acute effects of different exercise loadings followed by traditional sauna bathing on neuromuscular performance and serum hormone concentrations in recreationally physically active men.
The three types of exercise loadings examined were:
- Endurance Training
- Strength Training
- And combined endurance and strength exercises.
The study found that the strength exercise followed by a sauna (30 minutes - 24 hours afterwards) measures lower body power and neuromuscular performance. The levels of three hormones in the body (testosterone, cortisol, and growth hormone) increased after exercise, and interestingly the sauna had no effect on the increase of hormone production straight after exercise.
These findings reinforce that while sauna bathing offers numerous recovery and health benefits, it is best used after exercise rather than before. Pre-workout heat exposure can compromise performance and neuromuscular function, particularly for strength-focused sessions.
How Long Should you Sauna for Sore Muscles?
According to research, using a sauna for 30 minutes is the optimal amount of time spent inside an infrared sauna for sore muscles. For recovery, using a sauna should be conducted post-workout at temperatures of 55ºC at least 3-5 times a week.
How to Use a Sauna for Sore Muscles, Recovery and Performance
Pre-Sauna Preparation
Before stepping into the sauna, ensure you are well-hydrated and feeling fit and healthy. Muscle cramps during or after a session can result from dehydration or low electrolyte levels, so consider a light snack with salt or electrolytes if needed.
Session Guidelines
Infrared saunas are ideal for post-workout recovery as they operate at lower temperatures than traditional saunas while delivering deeper heat penetration. Depending on experience, spend 15–45 minutes in the sauna, adjusting the duration based on your comfort and tolerance. Limit sessions to 4–5 times per week to avoid overexertion.
During the Sauna
During your session, incorporate stress management techniques such as deep breathing, meditation, or gentle stretching. This not only promotes relaxation but may also enhance circulation and muscle recovery.
Post-Sauna Recovery
After exiting the sauna, allow 10 minutes for stretching before taking a cold shower. Alternating heat and cold can help reduce inflammation, flush metabolic waste, and support muscle repair.
Who Shouldn't Use a Sauna?
Anyone with chest pain, high blood pressure and even mild heart failure should seek medical advice before using a sauna. Stable heart disease or any life-threatening condition caused by the heart should not use the sauna.
Which Athletes Use Clearlight® Saunas?
More and more athletes across various sports are swearing by far infrared saunas for their beneficial effects on physical performance and recovery. From cricket legend Adam Gilchrist to rugby star Nathan Cleary, far infrared saunas are being embraced by renowned athletes from all disciplines. Surfing icon Owen Wright also credits far infrared sauna sessions for supporting his recovery and performance. Biohacker Ben Greenfield highlights that combining far infrared sauna therapy with a moderate-intensity cardio workout can enhance growth hormone production. Meanwhile, Roger Snipes finds his happy place in far infrared sauna therapy due to its soft lighting, calming heat, and natural wood ambience – attributes that uniquely set far infrared saunas apart from traditional steam options.
What Sauna is Best for Muscle Recovery?
For targeted relief from muscle soreness, an infrared sauna is generally considered the most effective option. Unlike traditional saunas or steam rooms, infrared saunas use far-infrared light to penetrate deeper into the skin, helping improve blood flow and oxygen delivery to fatigued muscles. This enhanced circulation supports faster recovery, reduces lactic acid buildup, and can help relieve post-exercise aches.
At Clearlight®, our saunas take this a step further with patented True Wave® heater technology, combining ceramic and carbon elements for consistent, deep core heat. Strategic heater placement ensures even coverage across the front and back of the body, maximising circulation and muscular recovery while maintaining virtually no electromagnetic field exposure. This precise design means every session efficiently targets sore muscles, helping you recover faster and maintain performance.
How To Use Cold Immersion After Your Sauna
How To Use Cold Immersion After Your Sauna