Finnish Study Reveals How Infrared Saunas Enhance Post-Exercise Recovery

Introduction

When it comes to post-workout recovery, athletes are always looking for effective methods to bounce back quickly and perform at their best. One tool that’s been gaining attention in the fitness world is the infrared sauna (IRS), which offers a different approach to recovery than the more traditional sauna experience. Interestingly, a recent Finnish study, conducted in a country famous for its sauna culture, found significant benefits to using infrared saunas after resistance exercise. This is noteworthy given that many Finns are deeply committed to their traditional saunas and often dismissive of the newer infrared technology.

What’s even more remarkable is that the infrared sauna in this study wasn’t particularly hot by modern standards, operating at around 43°C (109°F). By comparison, many infrared saunas today are set to temperatures between 49-65°C (120-150°F), and traditional Finnish saunas reach anywhere between a sweltering 70-100°C (158-212°F). Despite the lower temperature, the study still showed impressive results, including faster recovery of neuromuscular performance and reduced muscle soreness.

What the Study Examined

This Finnish study set out to explore how a single infrared sauna session could impact recovery following intense resistance exercise. The researchers specifically looked at the effects on neuromuscular performance, muscle soreness, sleep quality, and the function of the autonomic nervous system.

Sixteen male basketball players, representing two competitive teams, participated in the study. The athletes underwent a rigorous resistance exercise protocol involving maximal strength exercises and plyometrics. After completing the workout, they were randomly assigned to one of two recovery methods: 20 minutes in an infrared sauna set at 43°C (109°F), or 20 minutes of passive recovery at room temperature. One week later, the athletes switched recovery methods, allowing each player to experience both types of recovery in a crossover design.

Key measures included performance on sprinting and jumping tests 14 hours after exercise, along with heart rate variability (HRV) and muscle soreness assessments. Sleep diaries were also used to track subjective sleep quality, and blood samples were taken to examine biomarkers related to muscle damage and recovery. By comparing the infrared sauna to passive recovery, the researchers aimed to understand if the heat therapy would offer tangible benefits in speeding up recovery and reducing muscle soreness after an intense workout.

Key Findings

The study revealed several notable benefits of using an infrared sauna for post-exercise recovery compared to passive recovery. Despite the relatively mild temperature, the results were significant.

1. Improved Neuromuscular Performance

One of the most striking outcomes was the improvement in neuromuscular recovery. Athletes who used the infrared sauna after their workout showed less reduction in explosive strength, as measured by countermovement jumps (CMJ), compared to those who simply rested. This suggests that an infrared sauna can help preserve performance levels after intense exercise, which is critical for athletes who need to maintain strength across consecutive training sessions or competitions.

2. Reduced Muscle Soreness

Muscle soreness was significantly lower in the infrared sauna group. Athletes reported feeling less soreness both immediately after the recovery session and 14 hours later. This reduction in muscle pain could make a big difference in how quickly athletes can return to high-intensity training without discomfort.

3. Better Perceived Recovery

In addition to physical performance and soreness, the athletes using the infrared sauna reported feeling more recovered the next morning compared to those who used passive recovery. This sense of readiness to train or compete can have a profound impact on both physical and mental preparation, contributing to overall athletic performance.

Infrared Sauna: A Practical Tool for Athletes

For athletes looking to optimize their recovery, infrared saunas offer a unique advantage. Unlike many traditional recovery methods, which can be time-consuming or uncomfortable, an infrared sauna session provides an efficient way to help the body recover more quickly after intense exercise. The technology behind infrared saunas allows them to penetrate deeper into the body’s tissues without requiring excessively high temperatures, making them a gentler, yet highly effective, option for frequent use.

What makes infrared saunas particularly practical is their versatility. Athletes can easily incorporate them into their recovery routines without needing to dedicate large amounts of time. A 20-minute session is enough to experience significant benefits, making it ideal for those with busy training schedules. Infrared saunas also have the advantage of being accessible both at home and in specialized recovery centers, making it easier for athletes to use them regularly.

Conclusion

Infrared saunas offer a promising, science-backed recovery tool for athletes of all levels. As this Finnish study shows, even at relatively mild temperatures, infrared saunas can enhance recovery by improving muscle performance and reducing soreness, all without placing undue stress on the body. For athletes who want to maximize their training and performance, incorporating infrared sauna sessions into a recovery routine is both practical and effective.

The fact that these benefits were observed in Finland, where traditional saunas dominate the recovery landscape, makes the results even more compelling. Infrared saunas provide a more comfortable and accessible alternative to high-heat recovery methods, offering the convenience of frequent use without the discomfort of extreme heat.

If you’re looking to take your recovery to the next level, an infrared sauna might just be the key. Whether it’s speeding up muscle recovery, reducing post-exercise soreness, or simply helping you feel more ready for the next workout, the benefits are clear. Give it a try and experience the difference for yourself.

Source: Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport. 2023 Jul;40(3):681-689. doi: 10.5114/biolsport.2023.119289. Epub 2022 Sep 15. PMID: 37398966; PMCID: PMC10286597.