Saunas for post-workout recovery: how a sauna helps muscle recovery

Much is said about the importance of a good exercise routine for your health and wellbeing. However, post-workout recovery is an equally crucial component that's often overlooked. Here, saunas can be excellent allies, supporting muscle recovery and promoting a range of benefits for the body. In this article, we'll explore how saunas can be used to support recovery after exercise.

Muscle Relaxation and Increased Blood Circulation

After an intense workout, muscles need rest and recovery. Sauna heat helps with this process, easing muscle tension and promoting recovery. Studies have shown that sauna heat can boost blood circulation, leading to better delivery of oxygen and nutrients to the muscles, which speeds up recovery.

Reduced Pain and Inflammation

Saunas also play an important role in reducing pain and inflammation. The heat from the sauna increases blood circulation and helps reduce both inflammation and post-exercise muscle pain. On top of that, sauna heat can promote the release of endorphins, hormones that act as the body's natural painkillers.

Better Joint Mobility and Flexibility

Using the sauna after exercise can contribute to better joint mobility and flexibility, supporting stretching exercises and post-workout recovery.

Immune System Stimulation

Exposure to sauna heat can stimulate white blood cell production, strengthening the immune system and promoting more effective recovery.

Tips for Using the Sauna After Different Types of Exercise

Whether after a run, a strength session or an intense yoga class, the sauna can be a valuable ally in muscle recovery. Even so, it's worth keeping a few tips in mind to make the most of your post-exercise sauna session:

Running: After a run, a sauna session can help ease muscle tension and promote recovery. It's important to hydrate properly before and after the sauna, given the fluid loss during the run and the sauna itself.

Strength training: After a strength session, the sauna can help relax the muscles and promote recovery. A 15–20 minute sauna session is recommended, followed by a cold plunge, to help reduce inflammation and speed up muscle recovery.

Yoga: A sauna session after yoga can help increase flexibility and relax both mind and body. Try combining the sauna with some light stretching to make the most of the benefits.

Conclusion

The sauna can be an excellent addition to your post-exercise recovery routine, supporting muscle relaxation, reducing pain and inflammation, and speeding up recovery. Even so, it's worth remembering that everyone is different, and what works for one person may not work for another. So it's always a good idea to talk to a healthcare professional before starting any new post-workout recovery routine.

Sources:

Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. 2007 Aug;10(4):259-62.

Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015 Jul 7;4:321.

Stanley J, Buchheit M, Peake JM. The effect of post-exercise hydrotherapy on subsequent exercise performance and heart rate variability. European Journal of Applied Physiology. 2012 Mar;112(3):951-61.

Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Internal Medicine. 2015 Apr;175(4):542-8.

Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review. 2011 Sep;16(3):215-25.

Scoon GS, Hopkins WG, Mayhew S, Cotter JD. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. 2007 Aug;10(4):259-62.

Hannuksela ML, Ellahham S. Benefits and risks of sauna bathing. The American Journal of Medicine. 2001 Feb 1;110(2):118-26.

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