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Infrared Sauna for Post-Exercise Recovery: What the Science Shows

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Intense resistance training often leads to muscle soreness and reduced performance that can last for days. For athletes, fitness enthusiasts, and wellness clients, faster recovery is the key to training consistently and feeling better.


A 2023 randomized crossover trial tested whether a 20-minute infrared sauna session after heavy resistance exercise could speed recovery. The results were clear: participants who used infrared sauna experienced less muscle soreness and maintained better jump and sprint performance compared with passive recovery.


This positions infrared sauna as more than just a wellness trend—it may be a scientifically supported tool for enhancing recovery after exercise.


Study Overview


  • Title: A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training

  • Authors: Rissanen et al.

  • Journal: Biology of Sport (2023)

  • Design: Randomized crossover trial

  • Participants: 10 healthy men with resistance training experience

  • Protocol: Two exercise/recovery conditions, separated by 1 week

    • Resistance training → 20 min infrared sauna session

    • Resistance training → 20 min passive recovery (control)

  • Outcomes Measured:

    • Countermovement jump (CMJ)

    • Sprint performance

    • Muscle soreness (VAS scale)



Key Findings: Infrared Sauna for Muscle Recovery


Muscle Soreness

  • Infrared sauna significantly reduced perceived muscle soreness compared to passive recovery.

  • p < 0.01 across soreness measures at 24–48 hours post-exercise.


Neuromuscular Performance

  • Countermovement Jump (CMJ): Less reduction in jump height in the sauna condition compared to control.

  • Sprint Performance: Sauna group maintained faster sprint times post-recovery than control.


Safety and Feasibility

  • No adverse effects reported.

  • Infrared sauna sessions were short (20 minutes) and well tolerated.


Implications for Recovery and Performance


For athletes and active individuals, these findings highlight the potential of infrared sauna as a practical recovery intervention. By reducing soreness and helping preserve neuromuscular performance, sauna use may allow for more frequent or intense training with less downtime.

For wellness professionals, this evidence supports the integration of infrared sauna into recovery protocols. It offers a time-efficient, evidence-backed, noninvasive method that can complement existing therapies.



From Research to Real-World Application: BH Labs


At BH Labs, we empower health and wellness professionals with science-backed recovery solutions that are easy to integrate and deliver measurable results. Our infrared sauna systems provide commercial-grade performance in a client-friendly design, making them ideal for recovery, wellness, and performance programs.


By combining infrared sauna with other proven modalities—such as red light therapy, PEMF, and compression-based lymphatic therapy—our partners can offer comprehensive recovery options that improve client outcomes and strengthen their business model.


Discover how BH Labs can help you bring advanced recovery solutions like infrared sauna into your practice at www.bh-labs.com.

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