Sauna and Muscle Recovery: What Does the Research Say?

Saunas are popular after workouts, but can they actually help with muscle recovery?

Research has examined both traditional saunas and infrared saunas. While the evidence is still developing, some studies suggest that post-exercise heat exposure may help with certain aspects of recovery.

Infrared Saunas and Muscle Soreness

One study followed 16 male basketball players who completed resistance and plyometric exercises, then either underwent 20 minutes in an infrared sauna or engaged in passive recovery.

Researchers found that after infrared sauna use:

• Muscle soreness was lower.

• Perceived recovery was higher.

• The decline in countermovement-jump performance was reduced compared with passive recovery.

The researchers concluded that infrared sauna use "decreased subjective muscle soreness after resistance training."

Research: Ahokas et al., Biology of Sport (2023).

It's worth noting that this was a small study involving only 16 male basketball players, so the results shouldn't automatically be assumed to apply to everyone.

What About Traditional Saunas?

Traditional saunas expose the body to much higher air temperatures than infrared saunas, and researchers have also studied their use after exercise.

A 2025 systematic review examined 14 studies involving 194 participants and included research on both traditional and infrared saunas, as well as hot-water immersion. The researchers found mixed results for immediate recovery.

Their conclusion was:

“It is not possible to draw definitive conclusions about the effects of post-exercise heat exposure on recovery and physical performance development.”

Specifically for the traditional sauna, the review found that one study involving young swimmers and triathletes showed no improvement in countermovement-jump performance recovery compared with passive recovery. Other studies involving repeated traditional sauna exposure suggested possible endurance-related adaptations, including changes in blood and plasma volume.

Infrared vs. Traditional Sauna for Recovery

Current research doesn't establish that one type of sauna is definitively better for muscle recovery.

Infrared sauna: A small controlled study found reduced subjective soreness and better perceived recovery after resistance exercise.

Traditional sauna: Research has investigated both immediate recovery and longer-term adaptations. Some findings are promising, but immediate performance recovery has not consistently improved.

Both approaches expose the body to heat, but they do so differently, and more research is needed before strong comparisons can be made.

The Bottom Line

Research suggests that sauna use may be a useful addition to a post-workout recovery routine. Still, the evidence isn't strong enough to say that saunas directly or consistently accelerate muscle repair.

Infrared sauna research has shown promising results for muscle soreness, perceived recovery, and certain measures of neuromuscular performance. In contrast, research involving traditional saunas suggests potential physiological adaptations from repeated heat exposure.

For now, sauna use is best viewed as a complement to the fundamentals of recovery—adequate sleep, hydration, nutrition, and rest—rather than a replacement for them.