Is Sauna Good for Muscle Recovery & How Can I Maximize Its Effects?

Muscle soreness can slow you down after an intense workout or competition as you try to recover and return to peak performance. You want to get back on track quickly to avoid losing your edge. Rest and recovery are crucial to preventing injuries, reducing muscle soreness, and enhancing performance. So, what’s Best Recovery Tools for Athletes? If you’re like most athletes, you’ve probably heard that using a sauna can help. A sauna can be beneficial for muscle recovery. In this article, we’ll explore the science behind sauna use for recovery to help you understand how to use the sauna effectively to reduce muscle soreness and accelerate recovery.

At Pliability, we’re all about helping athletes recover faster and perform better. Our mobility app can help you reach your goals by providing guided routines to improve your range of motion and reduce soreness. 

Is Sauna Good for Muscle Recovery?

Saunas have been used for centuries as a form of:

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• Relaxation 
• Rejuvenation

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In recent years, saunas have gained popularity among athletes and fitness enthusiasts for their potential benefits in muscle recovery. But how exactly do saunas impact muscle recovery?

Heat Therapy

Understanding saunas and their physiological effects is key to answering this question. Saunas are typically heated to temperatures between 170 and 212 degrees Fahrenheit, which causes the body to:

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• Sweat 
• Increases blood flow

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This increase in blood flow can potentially aid in muscle recovery by delivering more oxygen and nutrients to the muscles. The heat from the sauna can help to relax muscles and reduce muscle tension, which can also aid in recovery.

Relaxation and Stress Relief

When you’re in a sauna, you get hot, and you sweat. As your core temperature rises, you may experience an increased skin temperature, elevated pulse rate, and dilated blood vessels. This happens as your heart begins to pump more blood, and you start to sweat.

Here are a few health benefits individuals report from using the sauna:

Relaxation

Saunas have traditionally been used to help people feel calm and to relax muscles. As your heart rate goes up and your blood vessels dilate, blood flow to the skin increases, which may cause some people to feel relaxed. Your sympathetic nervous system becomes more active to maintain a temperature balance in your body. 

Your endocrine glands begin to get involved in this response. Your body’s reaction to heat may lead to positive feelings. In some countries like Finland, using the sauna is also a social experience. A Finnish population-based self-report study suggested that the shared nature of the sauna was partially responsible for positive feelings reported by people who routinely used it.

Pain Relief

Some studies suggest that people who have used a sauna report a reduction in pain. In a sauna, blood vessels relax and dilate, blood flow increases, and the experience can:

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• Help reduce joint tension 
• Relieve sore muscles

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Trial Sessions

This may contribute to pain relief. Saunas may also help reduce chronic pain. One 2019 study found that saunas helped ease lower back pain. While all participants in that study reported some benefits, the improvements were not found to be statistically significant. 

The authors recommend that people with these conditions undergo a couple of trial sessions to see whether sauna use improves their symptoms before incorporating it into their treatment routine.

Improved Blood Circulation

Some people report improved circulation and cardiovascular health from using a sauna. In a 2022 case-control study, sedentary adults were randomly assigned to an exercise group or a group with exercise and a sauna. 

The group-assigned exercise combined with sauna bathing:

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• Improved cardiorespiratory fitness
• Decreased systolic blood pressure
• Lowered total cholesterol levels

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Future Research

The researchers suggest that more investigation is needed to help determine how often an individual might need to have a sauna to see these benefits. Since the research was combined with exercise, it’s difficult to know how much of the benefit is due to the following:

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• Increased exercise 
• How much may be attributed to the sauna exposure

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Increases Cardiorespiratory Health

The physiological process that your body goes through to adapt to the heat from a sauna can lead to increased plasma volume, which gives you an increase in cardiorespiratory fitness, says Lance Dalleck, a professor of exercise and sport science at Western Colorado University and a member of the ACE scientific advisory panel.

Fitness Impact

Cardiorespiratory fitness is the capacity of your circulatory and respiratory systems to supply oxygen to your muscles, heart, and lungs when you work out. A small study published in 2015 found that sauna bathing after normal training expanded plasma volume in cyclists after four sessions. 

Researchers were uncertain about the effects on their heart rate, and the study didn't measure performance benefits.

Helps Preserve Muscle Mass

Saunas can help you reach your fitness goals faster, says Samantha McKinney, a registered dietitian at the fitness company Life Time. A 2021 study on how saunas might extend healthspan, or the number of years you’re living with vitality, found that sauna use may help preserve muscle mass and help guard against inflammation.

Enhances VO2 Max

If you want to improve your cardiovascular fitness, evidence published in the American Journal of Physiology found that using the sauna for 15 minutes after exercise three times per week for 8 weeks improves VO2 max more than exercise alone. 

When sauna was combined with exercise, blood pressure and total cholesterol levels improved.

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• Why Are Ice Baths Good for Muscle Recovery
• What to Do on Recovery Days
• Why Is It Important to Include Recovery Time in a Workout Program?
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How to Use the Sauna for Recovery

Sauna use falls into the stimulation category of recovery because it drives your heart rate and core temperature up, meaning it’s a form of stress that activates your stress response system. That means it can be particularly effective during intense training periods where you’re starting to see heart rate variability consistently higher than normal.

This can happen during prolonged periods where you’re under more stress than you can effectively recover from. When this happens, your parasympathetic rest-and-recover system can become burnt out from constantly trying to kick your body into a recovery state. This is often called parasympathetic overreaching or overtraining.

Recovery Stimulation

When you get to this point, it’s common to feel the following during training, excessive sleep, etc:

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• General fatigue
• Lack of motivation to train
• Higher HRV
• Lower resting heart rate
• Lower heart rates

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The sauna works because it provides a very mild sympathetic stimulus that triggers the body’s adaptive mechanisms without placing physical stress on the body. It’s akin to jump-starting a car; it gets things going again. This is pretty much how all stimulation recovery techniques work.

Why You Shouldn't Use the Sauna All the Time for Recovery

It’s easy to think that using the sauna or other types of stimulation methods all the time is a good way to turbocharge your recovery. The problem with this idea is that you need a certain amount of daily and weekly stress to force the body to adapt to it and get more fit. If you’re constantly using these types of recovery methods to promote recovery all the time, you may lose the benefits of the loading.

Stress Management

Stress itself isn’t bad. Without it, you’d never improve. It’s too much stress for too long, more than your body can recover from, that’s what you need to avoid. 

If you feel like you have to use the sauna or other recovery methods constantly, you’d probably be better off dialing back the level of stress in the first place. Knowing when to use the sauna and getting the dose right is key.

The Ultimate Sauna Recovery Method

This method is an old-school Russian sauna method. It takes some time, but it is an effective line of defense against chronic stress when needed. Try to follow these specific guidelines as closely as possible for the greatest recovery benefit:

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1. Preheat the sauna to the highest temperature possible. At least 200°F (93.3°C) is preferable.
2. Get in the sauna and stay until you break a sweat, then get out.
3. Rinse off in lukewarm water for 5–10 seconds, then get out of the shower, pat yourself off, wrap a towel around yourself, and sit down for 2–3 minutes.
4. Return to the sauna and stay for 5–10 minutes. The original method calls for staying in until 150 drops of sweat have dripped off your face, which is 5–10 minutes for most people.
5. Take another shower. This time, make it as cold as possible and stay in it for 30 seconds. Let the water cover your head completely the entire time.
6. Get out of the shower, pat yourself dry, wrap a towel around yourself, and sit down and relax until you stop sweating entirely and your skin is dry. This typically takes anywhere from 3–10 minutes.
7. Return to the sauna and stay in for 10–15 minutes, then get out.
8. Repeat steps 5 and 6.
9. Return to the sauna for 10–15 minutes, then get out.
10. Take another shower. Make it reasonably warm this time, and stay in for 1-2 minutes.
11. Dry completely off, lay down, and relax for 5-10 minutes.

This method is so effective because it manipulates heat and body temperature to stimulate both the sympathetic and parasympathetic systems in sequence. It can be an incredibly effective way to boost recovery when used correctly.

Risks of Sauna Use

Using a sauna can have risks, especially if you're doing it wrong or going too often. And if you have any kind of chronic health condition, it’s best to talk to your doctor before trying out the sauna. Here are some of the most significant risks:

Dehydration

Because you’re sweating, you may be at risk for dehydration. That’s why it’s essential to hydrate before hitting the sauna and refrain from alcohol. Or take water into the sauna with you. 

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• Before using the sauna, ensure you’re hydrated enough that your urine is a pale yellow. 
• You need 12 to 16 ounces of fluids to rehydrate from your exercise session and maintain hydration while in the sauna. 
• Use the sauna on your off days. If you use it after exercise, add electrolyte powder or sip on an electrolyte drink before hopping in.

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Dizziness

If you’re dizzy or lightheaded, it’s time to get out. Before you step into the sauna, discussing your plans with your doctor, particularly if you have any preexisting conditions, can also be a good idea. One 2018 systematic review study found that among other potential health hazards, sauna risks may include:

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• Low blood pressure 
• Airway irritation

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Temporary Low Sperm Count

There may be reason to avoid frequent sauna visits if you’re trying to conceive: Some studies have found that sauna use may reduce sperm count, although the effect is temporary. 

Blood Pressure Issues

If you’ve experienced low or high blood pressure or have had a heart attack, talk to your doctor before using a sauna. 

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• If you have low blood pressure and do get the OK, keep your sauna session short. 
• Stay hydrated while you’re in there, and get out if you start to feel lightheaded. 

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The same is true if you take blood pressure medication. It lowers your blood pressure, and so does heat exposure, which could put you at risk of passing out or getting lightheaded.

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• Active vs Passive Recovery
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Methods to Combine with Sauna for Muscle Recovery

Monisha Bhanote, MD, FCAP, ABOIM, integrative medicine lifestyle physician and the author of The Anatomy of Wellbeing, recommends stacking them in this order: 

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• Drinking
• Snacking
• Active recovery
• Stretching (including foam-rolling)
• Infrared sauna

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Check with your doctor to get the go-ahead, then begin making time for recovery.

Drink & Snack

You know that you should stay hydrated during your workout. You should also drink up post-exercise, says Bhanote. If your session was long and taxing (and you sweated a lot), consider a sports drink or coconut water to replenish electrolytes like:

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• Sodium chloride
• Potassium
• Magnesium 
• Calcium)

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The NASM recommends drinking eight ounces every 30-60 minutes under temperate conditions and 12 ounces every 30-60 minutes in hot and humid conditions.

Post-Workout Fuel

Adds Bhanote, within 90 minutes of exercise, choose a snack with:

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• Protein 
• Carbohydrates

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While protein helps repair and rebuild muscle tissue, carbohydrates replenish glycogen (glucose stored in your muscles and liver). Consider chocolate milk, a ham or turkey sandwich, or a whole-grain roll with hard-boiled eggs.

Replenish Fluids and Fuel After Exercise

When you finish a tough workout, your body craves fluids and nutrients to kickstart recovery. Hydrating and eating before a sauna can help you feel better and maximize its benefits. "You should drink during your workout, but you should also drink up post-exercise," says Bhanote. 

If your session was long and taxing (and you sweated a lot), consider a sports drink or coconut water to replenish electrolytes like:

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• Sodium chloride
• Potassium
• Magnesium 
• Calcium

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Hydration & Fuel

The NASM recommends drinking eight ounces every 30-60 minutes under temperate conditions and 12 ounces every 30-60 minutes in hot and humid conditions. Then, within 90 minutes of exercise, choose a snack with protein and carbohydrates, adds Bhanote. 

While protein helps repair and rebuild muscle tissue, carbohydrates replenish glycogen (glucose stored in your muscles and liver). Consider chocolate milk, a ham or turkey sandwich, or a whole-grain roll with hard-boiled eggs.

Engage in Active Recovery

When you finish a tough workout, your body craves fluids and nutrients to kickstart recovery. Hydrating and eating before a sauna can help you feel better and maximize its benefits. "You should drink during your workout, but you should also drink up post-exercise," says Bhanote. 

If your session was long and taxing (and you sweated a lot), consider a sports drink or coconut water to replenish electrolytes like:

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• Sodium chloride
• Potassium
• Magnesium 
• Calcium

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Recovery Intake

The NASM recommends drinking eight ounces every 30-60 minutes under temperate conditions and 12 ounces every 30-60 minutes in hot and humid conditions. Then, within 90 minutes of exercise, choose a snack with protein and carbohydrates, adds Bhanote

While protein helps repair and rebuild muscle tissue, carbohydrates replenish glycogen (glucose stored in your muscles and liver). Consider chocolate milk, a ham or turkey sandwich, or a whole-grain roll with hard-boiled eggs.

Foam Rolling: The Other Recovery Tool

Foam rolling, also known as self-myofascial release, helps release muscle trigger points (knots or adhesions), decreasing pain and tightness. "In a nutshell, when you maintain pressure on a trigger point with the foam roller, your muscle fibers stretch, unknot and realign," explains Bhanote. 

To try this form of stretching, slowly roll, holding the foam roller on the most tender areas for 30-90 seconds each.

Stretch Out to Enhance Recovery

Studies show that static stretching after exercise helps improve recovery. By including stretching, you’ll decrease muscle tension and increase blood flow. Improving blood flow boosts recovery by increasing the rate at which nutrients flow throughout the body. Try five to 10 minutes of static stretches, meaning poses you hold over time. 

Think: Seated butterfly stretches or forward bends. As a side benefit, many of these stretches (like legs up the wall or child’s pose) help improve sleep quality. While you stretch, integrate breathwork to further your relaxation.

Prioritize Sleep

According to the NASM, sleep is the most effective recovery strategy that is free at our disposal. Restful shuteye is critical to recovery and usually all that’s needed (along with hydration and nutrition). 

“Though the effects of sleep and nutrition are not seen immediately, these have a long-term effect for athletes in terms of their performance,” says Rathna Nuti, MD, FAAFP, Board Certified Family Medicine & Sports Medicine. “When you build up a deficit of sleep, the stress hormone, cortisol, can accumulate in your body, impairing recovery,” explains the NASM.

Sleep Recovery

Be sure to prioritize sleep even more after intense exercise, according to the Cleveland Clinic. Both stages of sleep are critical for recovery. During the non-rapid eye movement (NREM) portion, your muscles and tissues grow and heal, and your energy replenishes. Described by NASM as the “original performance-enhancing ‘drug,’” NREM makes up 85% of sleep.

Meanwhile, during rapid eye movement (REM), which accounts for 15% of sleep, your brain recovers. Reaction time, effort, intensity, and motivation will suffer without this phase. 

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