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Saunas are well-known for their ability to help people relax and de-stress, but they also offer many other benefits for active people. Spending time in a sauna increases blood flow and circulation, which can help with muscle recovery and provide relief for muscle tension. However, there is limited scientific evidence on the effectiveness of saunas in treating muscle soreness, especially delayed onset muscle soreness (DOMS), which occurs 24 to 72 hours after exercise. While saunas may provide temporary relief and help you feel better during or immediately after a session, they are unlikely to significantly reduce muscle soreness the next day. In addition, it is important to consider the potential risks associated with sauna use, such as dehydration and heat-related complications, especially for individuals with certain health conditions.
| Characteristics | Values |
|---|---|
| Effectiveness in reducing muscle soreness | Some sources claim that saunas can help reduce muscle soreness and tension, increasing post-workout recovery. However, others argue that there is little scientific evidence to support this claim, especially for delayed onset muscle soreness (DOMS). |
| Recommended usage | It is recommended to spend 15-20 minutes in the sauna for beginners and 30-45 minutes for experienced users. |
| Precautions | It is important to stay hydrated before and after using a sauna to avoid dehydration, which can lead to muscle soreness and other complications. People with certain medical conditions, such as high blood pressure or heart disease, should exercise caution when using a sauna. |
| Types of saunas | Infrared saunas are considered more effective than traditional saunas or steam rooms in treating muscle soreness due to their ability to penetrate the skin with energy wavelengths. |
| Other benefits | Saunas can help with relaxation, stress relief, improved sleep, and enhanced cardiovascular function. |
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What You'll Learn
Sauna use before or after exercise
Saunas have long been used as a form of therapy and are known to provide several health benefits, including muscle recovery and pain relief. While the research on the effects of saunas before or after exercise is limited, here are some insights on their potential benefits and considerations for their use:
Sauna Use Before Exercise:
Sauna use before a workout can help alleviate joint and muscle stiffness, making it a good option for older adults or individuals with joint pain or arthritis. However, it is important to keep the sauna session short and use milder temperatures to avoid dehydration and overheating. Spending a few minutes in the sauna before a workout can help warm up the body and provide a feeling of relaxation.
Sauna Use After Exercise:
Sauna use after a workout is generally considered beneficial for muscle recovery and soreness relief. The heat from the sauna increases blood circulation, helping to repair muscles and providing them with the conditions and nutrients needed for accelerated recovery. This can be particularly effective for individuals with chronic diseases or injuries. However, it is important to stay hydrated, as the combination of exercise and sauna use can lead to fluid depletion.
Safety Considerations:
While saunas offer potential benefits for muscle recovery and soreness, it is crucial to prioritize safety. Individuals with heart concerns or high blood pressure should consult a doctor before using a sauna, as the heat can put added stress on the heart. Additionally, it is important to monitor how you feel during sauna use and step out if any discomfort occurs. Staying hydrated is essential, both before and after sauna use, to avoid dehydration and maintain optimal body function.
Infrared Saunas:
Infrared saunas have been highlighted as a particularly effective treatment for sore and aching muscles. The energy produced by infrared saunas is more efficiently utilized by the body, penetrating the skin and providing added benefits to subdermal and muscle tissues. This can result in accelerated muscle recovery and improved overall well-being.
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Infrared saunas vs. traditional saunas
Saunas are well-known for their ability to help users relax and de-stress. They have been used for centuries to promote health and well-being. With the rise in wellness trends, saunas have gained popularity for detoxification, relaxation, and stress relief. They are also used for muscle recovery, skin health, and reducing pain.
Infrared saunas are a more recent alternative to traditional saunas. Traditional saunas use wood, electricity, or gas to heat a small, enclosed wooden room. The temperature typically ranges from 150°F to 195°F (65°C to 90°C). Water is poured over hot rocks to create steam, increasing the humidity and intensifying the heat. Traditional saunas are effective in producing the heat needed to stimulate the production of heat shock proteins.
Infrared saunas, on the other hand, use infrared heaters or lamps to emit infrared light, which directly heats the body without significantly warming the surrounding air. They operate at lower temperatures, typically between 120°F to 140°F (50°C to 60°C), making them more tolerable for those who find traditional saunas too hot. The infrared light penetrates the skin more deeply than heated air, promoting a more effective detoxification and pain relief. The lower temperatures also make it easier to tolerate longer sessions, enhancing the cumulative benefits.
While there is some evidence that both types of saunas offer health benefits, it is difficult to determine whether one is more beneficial than the other. A 2018 systematic review of 40 studies involving more than 3,800 participants found that no conclusions could be drawn about the relative benefits of traditional and infrared saunas. However, some studies have shown that regular traditional sauna use is associated with a reduced risk of hypertension and Alzheimer's disease, while infrared sauna use has been found to improve several markers associated with chronic heart failure.
In terms of muscle soreness, infrared saunas may have a slight advantage due to their ability to penetrate the skin more deeply and provide relief for muscle tension during recovery. However, it is important to note that there is limited scientific evidence on the effectiveness of saunas for muscle soreness, especially delayed onset muscle soreness (DOMS) that occurs 24 to 72 hours after exercise.
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Muscle recovery
Saunas can be a great way to relax and unwind, but they may also help with muscle recovery. The ambient heat and humidity can soften your muscles, providing temporary relief from soreness and tension. This is particularly true of infrared saunas, which have been proven to be beneficial for muscle recovery. The energy produced by infrared saunas is more efficiently received and utilised by our bodies, compared to a traditional sauna or steam room.
The heat from saunas increases blood circulation, which helps repair tiny tears in muscles that occur after a workout. This is crucial for muscle growth and strength. The heat also dilates blood vessels, which can help reduce tension in the joints and relieve sore muscles. The increased blood flow delivers fresh blood, oxygen, nutrition and hormones to the muscles, which is vital for their efficient function.
Saunas can also help with muscle recovery by providing a relaxing and stress-free environment. The heat and lack of distractions can help those with anxiety and stress feel calmer. Sitting in a sauna for 10-15 minutes has been shown to improve mental well-being.
However, it's important to note that there is limited scientific evidence on the effectiveness of saunas for muscle soreness, especially delayed-onset muscle soreness (DOMS) that occurs 24-72 hours after exercise. While saunas may provide temporary relief, they may not significantly reduce the intensity or duration of muscle soreness the next day. Additionally, it's crucial to stay hydrated before and after using a sauna, as dehydration can lead to muscle soreness and other complications.
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Dehydration and heatstroke risks
Saunas can be beneficial for muscle soreness and recovery, but they also carry some risks, such as dehydration and heatstroke. Dehydration is a common risk associated with sauna use, as the heat can cause excessive sweating and fluid loss. It is crucial to stay well-hydrated before, during, and after a sauna session to minimise this risk. Drinking alcohol before a sauna session should be avoided as it can contribute to dehydration and increase the risk of complications.
Heatstroke is a rare but severe complication that can occur from prolonged sauna exposure without adequate hydration. It is a medical emergency characterised by a high core body temperature, low blood pressure, and a fast heart rate. In rare cases, heatstroke can lead to organ failure, including heart attack, seizures, liver injury, and kidney injury. Therefore, it is essential to monitor your body's response to the heat and stay within recommended time limits for sauna use.
Older adults are more susceptible to dehydration and dizziness in a sauna, which can increase the risk of falls. Additionally, individuals with certain health conditions, such as neurological deficits, weakened immune systems, or conditions affecting the heart or blood pressure, may be at higher risk of adverse effects. It is crucial to consult a doctor before using a sauna if you have any underlying health concerns or are taking medication.
To minimise the risks of dehydration and heatstroke, it is essential to follow recommended guidelines for sauna use. For beginners, it is generally recommended to start with shorter sessions of around 10 to 15 minutes and gradually increase the duration as you become more accustomed to the heat. Staying hydrated by drinking plenty of water before, during, and after a sauna session is crucial. Additionally, listening to your body and exiting the sauna if you experience any discomfort or symptoms of dehydration, such as dizziness or light-headedness, is important.
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Scientific evidence for sauna use
Saunas have been studied for their effects on muscle soreness, with some research suggesting positive outcomes. However, it is important to note that the current understanding of sauna benefits is mixed, and more comprehensive research is needed to confirm the extent of their effectiveness in muscle recovery.
A 2015 study published in the Public Library of Science examined the effects of sauna application on exercise-induced muscle damage (EIMD) and delayed-onset muscle soreness (DOMS). The study found that sauna use before exercise reduced sensory impairment and improved muscle functions in the wrist extensor muscle group. It also demonstrated therapeutic effects in reducing EIMD symptoms in the same muscle group, including pain intensity and muscle function improvements. These findings suggest that sauna intervention may help mitigate muscle soreness and enhance muscle recovery.
Infrared saunas, in particular, have been the focus of several studies. Infrared sauna technology can penetrate the skin, delivering energy wavelengths that benefit subdermal and muscle tissues. A study found that 30-minute sessions in an infrared sauna after a workout reduced post-exercise muscle soreness and improved recovery. This was evident as male participants performed better in a countermovement jump test, indicating enhanced lower body power after their sauna session.
Additionally, a four-week study found that saunas, including infrared saunas, helped individuals with chronic diseases like rheumatoid arthritis. The heat exposure increased blood flow and relieved tension in the joints and sore muscles. This benefit is attributed to the dilation of blood vessels and the accelerated pumping of oxygen-rich blood, which aids in muscle repair by delivering essential nutrients to the affected areas.
While the available evidence suggests that saunas can help alleviate muscle soreness and enhance recovery, it is important to approach sauna use with caution. Spending excessive time in a sauna can delay the body's recovery process by keeping the heart rate elevated. Dehydration is also a concern, as the body loses fluids through sweating, which can lead to muscle soreness and other health complications if not adequately addressed. Therefore, staying hydrated and mindful of the time spent in the sauna is crucial for a safe and beneficial experience.
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Frequently asked questions
Saunas can help reduce muscle soreness, especially infrared saunas. Infrared saunas have been proven to be beneficial in helping sore muscles heal. The ambient heat and humidity soften your muscles and calm the mind.
The heat from the sauna enhances the circulation of oxygen- and nutrient-rich blood throughout your body. This helps muscles damaged by exercise repair themselves more quickly.
For beginners, it is recommended to spend 15-20 minutes inside a sauna. For experienced users, this can be stretched to 30-45 minutes.
It is important to ensure that you are well-hydrated before entering a sauna. Spending too much time in a sauna can lead to dehydration, which can cause muscle soreness and other complications. Additionally, saunas may not be appropriate for everyone, especially those with high blood pressure, heart disease, or pregnant women.
Yes, saunas can also help with relaxation, stress relief, boosting workout recovery, aiding sleep, and burning calories.
