Does Infrared Sauna Help With Neuromuscular Recovery?
Yes, an infrared sauna can support neuromuscular recovery after workouts. While it's often used to reduce muscle soreness, many people don’t realize it may also help the body recover faster in terms of strength, coordination, and physical performance.
One study in particular, published in Biology of Sport in 2023, showed that athletes recovered explosive muscle power more quickly after using an infrared sauna compared to just resting.
But in this article, we’re focusing on something more specific than soreness. Let’s talk about neuromuscular performance—how your muscles and nervous system work together—and how infrared saunas may help it bounce back more effectively after intense training.
What Is Neuromuscular Performance and Why Does It Drop After Training?
Neuromuscular performance is how well your muscles and nervous system coordinate during movement. Your body can produce quick, strong, and controlled movements. This includes things like jumping, sprinting, or even keeping your balance during a workout.
After an intense session—especially one that involves resistance training or explosive effort—your neuromuscular system can take a hit. You might feel like you’re slower, heavier, or less sharp. This is normal. It happens because your central nervous system gets taxed, your muscles accumulate fatigue, and your body needs time to reset.
The problem is, if you train regularly or perform at a high level, that drop in performance can affect your next session. That’s where infrared sauna may offer some real help.
What Makes Infrared Sauna Different From Traditional Sauna?
Infrared saunas use infrared light to heat the body directly, instead of warming the air around you like traditional steam saunas do. This allows for a lower overall temperature—usually around 40–60°C—but with deeper heat penetration into muscle tissues.
This deeper penetration is believed to improve blood flow, speed up the removal of waste products, and help relax the muscles and nerves more effectively. Unlike steam saunas, infrared sessions tend to feel milder, which makes them easier to tolerate after an already intense workout.
What Does Research Say About Its Effects on Neuromuscular Performance?
In 2023, researchers tested infrared sauna use in a group of trained male athletes. After completing a resistance training workout, one group sat in an infrared sauna for 20 minutes, while another group did passive recovery.
By the next day, the group that used the sauna showed a smaller decline in their countermovement jump height, which is a common way to measure neuromuscular performance.
This study (Ahokas et al., 2023) didn’t just look at soreness—it directly measured how well the athletes bounced back in terms of performance. That’s important. It shows that infrared sauna isn’t just about feeling better—it may actually help you move better, sooner.
Why Would an Infrared Sauna Improve Neuromuscular Recovery?
There are a few possible reasons why it works:
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Improved circulation: Heat increases blood flow to muscles and nerves. That means more oxygen and nutrients are delivered, which may speed up repair and reduce fatigue.
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Better removal of waste products: Things like lactate and metabolic byproducts can interfere with performance. Increased blood flow and sweating may help clear them out quicker.
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Relaxation of muscle tension: If your muscles are tight after a workout, that can affect coordination and power. Infrared heat seems to help reduce stiffness.
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Calming effect on the nervous system: Gentle heat may help balance the nervous system, especially after the stress of high-intensity exercise.
While more research is still needed, these effects combined may lead to faster restoration of neuromuscular function.
When and How to Use Infrared Sauna for Neuromuscular Benefits
If you want to try it yourself, the timing and temperature matter. Here’s a simple guide:
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When: Ideally within 30–60 minutes after your workout
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How long: 15 to 25 minutes
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Temperature: Around 45°C (adjust based on comfort)
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Frequency: 2–3 times per week, depending on training intensity
Always stay hydrated and listen to your body. If you feel dizzy or too hot, cut the session short.
You can learn more about the optimal sauna temp and duration here.
Who Might Benefit the Most?
Infrared sauna isn’t just for elite athletes. Here’s who might get the most out of it:
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Strength trainers: Heavy lifting stresses both muscles and the nervous system. Regular sauna sessions may help you recover faster between sessions.
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Athletes in explosive sports: Basketball players, sprinters, and similar athletes often rely on quick, powerful movements. Preserving neuromuscular performance is key.
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Active adults: Even if you’re not competing, maintaining strong and coordinated movement helps with long-term health and injury prevention.
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Older adults: As we age, neuromuscular function tends to decline. Infrared sauna might support better movement and muscle control over time.
What About Muscle Soreness?
While muscle soreness is a common reason people turn to sauna, it's not the focus here. That said, some of the same processes—like increased blood flow and reduced inflammation—can also help ease soreness.
Just keep in mind that reduced soreness doesn’t always mean you’ve fully recovered in terms of performance. That’s why it’s useful to look at both.
Are There Any Downsides?
Infrared sauna is generally considered safe for healthy adults, but there are a few things to keep in mind:
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Don’t use it if you’re dehydrated or feeling faint
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Avoid it if you have a heart condition without getting medical clearance
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Make sure to cool down and rehydrate afterward
Also, while promising, this shouldn’t replace sleep, nutrition, or other recovery basics. Think of it as a tool, not a magic fix.
Final Thoughts
If you’re looking for ways to speed up your recovery and stay consistent with your performance, infrared sauna might be worth a try. The science so far shows that it may help the body bounce back—not just from soreness, but from drops in strength and coordination.
It’s easy to use, gentle on the body, and doesn’t take a lot of time. With just a few sessions a week, you might start noticing better energy and control during your next workout.
Just remember: it works best when paired with other good recovery habits like quality sleep, proper fueling, and smart training.
References
Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(1), 3–10. https://doi.org/10.5114/biolsport.2023.119289
Ahokas, E. K., Hanstock, H. G., Kyröläinen, H., & Ihalainen, J. K. (2025). Effects of repeated use of post-exercise infrared sauna on neuromuscular performance and muscle hypertrophy. Frontiers in Sports and Active Living, 7, 1462901. https://doi.org/10.3389/fspor.2025.1462901
Mero, A., Tornberg, J., Mäntykoski, M., & Puurtinen, R. (2015). Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. SpringerPlus, 4(1), 321. https://doi.org/10.1186/s40064-015-1093-5
Wiriawan, O., Setijono, H., Putera, S. H. P., & Yosika, G. F. (2024). Far-infrared radiation with sauna method improves recovery of fatigue and muscle damage in athletes after submaximal physical exercise. Retos, 54, e102938. https://doi.org/10.47197/retos.v54.102938
