Infrared saunas have become one of the biggest wellness trends, with everyone from professional athletes to everyday gym-goers using them after a workout. Many claim they help reduce soreness, ease muscle fatigue and speed up recovery, but does the science actually support it?
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Unlike traditional saunas, infrared saunas use infrared light to heat the body directly rather than warming the air around you. They also operate at lower temperatures, making them a more comfortable option for many users. The heat increases blood flow and triggers certain protective responses in the body, but researchers say that doesn't necessarily mean your muscles recover any faster.
Current research suggests the biggest benefit may simply be pain relief. While the heat can help people feel more comfortable after exercise, there is little evidence that it repairs muscle damage or helps restore strength more quickly.
A 2025 review analysing 14 different studies found mixed results. Some participants experienced small improvements after full-body heat therapy, while others saw no measurable benefits at all. Researchers also noted that the overall quality of the evidence was only low to moderate because of differences in how the studies were conducted.
One 2023 study involving basketball players found that an infrared sauna session after resistance training slightly reduced muscle soreness and improved jump performance. However, it had no significant effect on sprint speed, leg strength, muscle damage or even sleep quality.
Scientists believe these short-term performance improvements are likely caused by warmer muscles rather than faster recovery. In other words, the sauna may act more like an extended warm-up than a tool that actually repairs the body.
That doesn't mean infrared saunas have no value. Regular heat exposure has been shown to help athletes adapt to exercising in hot environments, although this is a separate benefit from post-workout recovery.
For most people, the biggest advantages are relaxation and temporary relief from soreness. However, experts still consider sleep, proper nutrition and hydration to be the most effective ways to recover after exercise.
People with heart conditions or low blood pressure should also be cautious, as the heat can temporarily lower blood pressure and increase heart rate.
If you have an underlying medical condition, it's always best to speak with a healthcare professional before using an infrared sauna.
Source: Medical Xpress
