Infrared saunas are increasingly popular among athletes and physical activity practitioners as a way to aid post-exercise recovery and relieve muscle pain and fatigue.
This sauna works by using infrared panels to heat the body directly, allowing it to operate at lower temperatures than a traditional sauna. While the heat may help dilate blood vessels and activate certain cellular responses associated with tissue protection, this does not necessarily translate into an actual improvement in the speed of muscle repair.
Studies suggest that heat may increase comfort and reduce pain, but there is no strong evidence that it reduces muscle damage or speeds up recovery of strength and physical ability after exercise.
A 2025 scientific review of 14 studies showed mixed results regarding the use of full-body warm-ups after exercise; some studies reported limited benefits, while others found no clear effect. The scientific evidence was generally of low to moderate quality due to variations in research methodologies and concerns about bias.
In a 2023 study of basketball players, an infrared sauna session after resistance training helped reduce pain and slightly improve jumping performance, but it did not improve sprint speed or leg strength, and did not affect indicators of muscle damage or sleep quality.
Researchers believe that any rapid improvement in performance may be due to increased muscle temperature, an effect more akin to a warm-up than a faster recovery.
Heat may have other benefits, such as helping athletes adapt to hot weather when used regularly, but this benefit is different from speeding up recovery after exercise.
In general, infrared saunas may provide a sense of relaxation and temporarily relieve pain, but they are not a substitute for proven recovery methods such as adequate sleep, good nutrition, and hydration.
Caution is advised when using it, especially in people with heart problems, as the heat may cause a temporary drop in blood pressure and an increase in heart rate.
