Amongst some of the most popular health benefits infrared saunas have is their ability to heal sore muscles. However, some skeptics might be wondering if an infrared sauna is effective for muscle recovery. Find out more about the effect of infrared heat on muscle tension and its healing process.
WHAT MAKES INFRARED SAUNAS AN EFFECTIVE TREATMENT FOR SORE MUSCLES?
Sauna sessions increase blood flow, which positively affects health conditions such as chronic fatigue syndrome caused by poor blood circulation. In a broader scope, both traditional sauna and infrared sauna therapy improve performance at the gym by reducing chronic fatigue. But this begs the question, is infrared sauna good for sore muscles? The answer is yes.
The increased blood flow carried oxygen to muscles and joints, contributing to relieving muscle soreness. Muscle spasms caused by oxygen depletion that occurs while working out can also be reduced significantly.
All of these benefits promote swift muscle recovery and effective pain relief. In addition, infrared light promotes cell regeneration by relaxing blood vessels for a healthy flow of oxygen throughout body cells.
HOW LONG DOES IT TAKE FOR SORE MUSCLES TO RECOVER WHEN USING AN INFRARED SAUNA?
Infrared light works swiftly, and its effects can be witnessed in less than 15 minutes. These almost instantaneous results relate mostly to joint pain and muscle recovery from endurance training sessions.
The nerve endings are targeted first and relieved of any pain, and then the infrared sauna heat penetrates deep tissues at a cellular level. If the muscle aches are chronic, you might have to continue the infrared sauna sessions for longer to find relief. A traditional sauna generally takes longer to come into effect because it first heats up the air.
On the other hand, infrared saunas directly penetrate the body, which makes a traditional sauna less efficient in comparison. Infrared sauna treatments result in lower heat exhaustion symptoms but the best results. The deep heat makes tight muscles relax from just a single sauna session while providing weight loss benefits to users.
HOW TO USE AN INFRARED SAUNA TO TREAT SORE MUSCLES?
You might feel sore muscles after an intense workout session. It could be best to utilize infrared saunas available at your disposal on those days. However, for far-infrared sauna bathing to be effective, you have to be consistent in the routine, especially for longer-term effects. Therefore, consider adopting a routine of using the sauna after every intense workout.
In most cases, intense workouts occur 3 or 4 times each week. This is perfect for heat shock proteins to shield the efficacy of any protein synthesis you generate from your workouts. Additionally, lactic acid is reduced during sauna sessions, improving the body’s pH balance and optimizing muscle strength.
WHAT YOU SHOULD KNOW BEFORE YOU USE AN INFRARED SAUNA
An infrared sauna directly heats the body, unlike traditional saunas, and the dry heat has an effect on hydration. So before going for heat therapy, focus more on hydrating yourself and remember to stay for shorter periods in the sauna.
IS AN INFRARED SAUNA OR STEAM ROOM BETTER FOR SORE MUSCLES?
Sore muscles could be a symptom of a deficiency in your lymphatic system. Your fluids could be out of balance, and oxygen and hydration could not be reaching tissues. Infrared saunas help regulate the function of blood vessels providing the needed nutrients for muscles.
In effect, that can reduce pain emanating from muscle aches. The increased circulation from infrared sauna rooms also has an effect on joint problems like rheumatoid arthritis. When compared with steam rooms, saunas have a more holistic effect on deep tissue pain relief. The heat targets the pain at a higher rate, and this is helpful for the muscle healing process.
Steam rooms are also very useful for effects such as tightening skin and are effective for muscle discomfort. However, they are more equipped for applications such as skin condition treatment or respiratory system improvements. When compared, infrared sauna therapy takes the prize for sore muscles.
Be that as it may, a combination of these heat therapies can yield greater results for muscle stiffness relief and other health-related advantages.
Before going for infrared therapy, it is important to have a clear picture of the expected outcomes, usage recommendations, and disclaimers.
WHEN SHOULD YOU NOT USE AN INFRARED SAUNA?
People suffering from severe cardiac conditions should first get an all-clear from their doctors to avoid experiencing heart attack symptoms or hypertension episodes.
Varying temperature levels can trigger hypertension, while consistent infrared heat could reduce blood pressure levels. A pregnant woman should also reconsider going to heat therapy before giving birth. The infrared temperature adjustment could harm the fetus or cause heat exhaustion that is detrimental to expecting mothers.
DOES AN INFRARED SAUNA HELP WITH INFLAMMATION?
Inflammation on joints and muscles hampers workout productivity because it limits motor movement. Inflamed muscles also tire out easily, forcing fitness enthusiasts to have shorter workout periods.
Needless to say, this is counterproductive and minimizes the efficacy of going to the gym. Does infrared therapy help with this? Indeed it does. The heat generated by infrared lighting targets painful joints with signs of inflammation and also reduces swelling in muscles.
The infrared promotes blood circulation and distributes oxygen-rich blood to tissues. An overdrive of white blood cells reduces swelling and pain caused by inflammation. After a few short sessions, you will be feeling like yourself again at the gym with reduced inflammation and minimal subsequent pain.
HOW MANY TIMES A WEEK SHOULD I USE AN INFRARED SAUNA TO TREAT MUSCLE PAIN?
All things considered, using this form of physical therapy should be prescribed to avoid overkill and receding any progress. Prescribing the number of times you should bask using infrared lighting is subjective and depends on a variety of factors.
There is great studies showing that weekly exposure of 4 or 5 times can provide great benefits. But this should be an average increase over time as to avoid being exhausted by the temperature. Some users can use infrared lit rooms for more days each week with shorter sessions. Alternatively, longer sessions could condense the number of times you can use this muscular therapy in a week.
The blood flow promoted by infrared therapy unlocks several advantages for people who do intense workout programs. Whether you’re a powerlifter, long-distance runner or a CrossFit enthusiast, the effects of infrared lit saunas are very beneficial for you.
The increased blood flow reduces tissue inflammation and promotes healthy healing. As a result, this boosts performance in the gym and minimizes downtime due to tissue tears that take a long time to recover.
Experiencing a few sauna baths each week boosts the effects of this form of therapy. Positive effects from saunas far transcend the ones listed herein, and you will have to try it yourself to know them all.