Does Sauna Help

with Sore Muscles?

Muscle soreness can be a real nuisance, whether coming from back-to-back meetings that leave your shoulders knotted, those extra squats you squeezed in, or the ups and downs of a hectic week. 

Studies indicate that 11% to 24% of people worldwide experience chronic musculoskeletal pain at any given time. That's not just an uncomfortable statistic; that's a whole community looking for ways to prevent or treat this painful condition. 

While applying ice packs, using compression garments, and drinking anti-inflammatory turmeric tea can offer temporary relief, sauna therapy goes beyond surface-level solutions to decrease pain, swelling, and soreness.

The question is, how does a sauna help with sore muscles? How does a sauna like the Almost Heaven Audra help your body bounce back better? Are there guidelines to maximize the benefits and incorporate this technique into your fitness routine? Read on to find out the relation between sauna and muscle relaxation. 

Why Do Muscles Get Sore? 

Before we discuss how the sauna helps with sore muscles, let's explore why they get sore in the first place. Muscle soreness is a common condition that affects amateur and professional athletes and people who perform different workouts or engage in unusual physical activities. 

When muscles are pushed beyond their usual limits, they develop micro-tears. These microscopic injuries cause soreness and stiffness in different muscle groups.

Causes of Muscle Soreness

Muscle soreness can arise from a variety of causes:

• Nutritional Deficiencies: A lack of essential nutrients, particularly electrolytes, proteins, vitamins like vitamin D and B complex, and minerals such as potassium, calcium, or magnesium, can increase susceptibility to muscle soreness.

• Dehydration: Muscles require adequate hydration to function properly. Without enough water, muscles are more prone to cramps and soreness.

• Sleep Deprivation: Lack of sleep makes you feel slow and sluggish and affects your muscles. Without adequate rest and sleep, muscles do not have sufficient time to repair and recover, leading to increased instances of soreness.

• Sedentary Lifestyle: Research shows that an inactive lifestyle can weaken your muscles, leading to stiffness and cramps. You may feel sore even during relatively light physical activities because the muscles are not accustomed to sudden exertion.

Beyond lifestyle factors, various diseases can also contribute to muscle discomfort. These include anemia, arthritis, chronic fatigue syndrome, claudication, dermatomyositis, influenza, fibromyalgia, lupus, multiple sclerosis, and pneumonia. 

While delayed-onset muscle soreness (DOMS) usually resolves within a few days, some musculoskeletal pains that occur due to an infection or underlying illness may persist and develop into chronic issues without proper treatment. To alleviate muscle soreness and tension, you can apply ointments or balms, take over-the-counter painkillers, use ice rollers, or try sauna therapy.

Everything You Need to Know About Saunas

Dating back to ancient civilizations, saunas have evolved from simple smoke pits on the earth to modern therapeutic spaces. 

The following are two different types of saunas available on the market: 

Traditional Saunas

Also known as Finnish saunas, traditional saunas use dry heat to deliver different benefits. They come with a wood or electric stove that heats a stack of stones to scorching temperatures, typically between 150 and 195 degrees Fahrenheit. 

When water is ladled onto the heated stones, it creates a burst of steam, increasing the humidity and intensifying the heat sensation. The traditional sauna's high heat and the occasional spike in humidity help detoxify the body, strengthen the immune system, and improve cardiovascular health. 

Infrared Saunas

Since traditional sauna heat can be intense, you can opt for infrared saunas to enjoy all the benefits of heat therapy. These saunas have carbon or ceramic heaters that emit electromagnetic radiation to heat your body directly. In these saunas, temperature hovers between 120 to 140 degrees Fahrenheit while humidity levels stay close to 10%. 

These saunas can help cleanse your skin, reduce the appearance of cellulite, manage allergy symptoms, and relieve back and muscle pain.

Benefits of Sauna for Sore Muscles

Does the sauna help with sore muscles? Absolutely! Saunas can be quite beneficial for muscle soreness. The Arthritis Foundation explains that sauna therapy improves blood flow and delivers essential nutrients to injured tissues, speeding up recovery and increasing muscle flexibility. A 2013 study shows that sauna therapy post-exercise can reduce oxidative stress by 17.5%. 

A study cited in The Journal of Science and Medicine in Sport found that saunas can significantly reduce muscle soreness and improve endurance levels while decreasing exhaustion by 32% among competitive runners and athletes.

Research further explains that sauna heat therapy can help eliminate the lactic acid buildup in your muscles, relieving the stiffness and discomfort associated with DOMS (delayed onset muscle soreness). Beyond that, sauna bathing has been known to alleviate pain and inflammation associated with fibromyalgia and chronic fatigue syndrome — two conditions that cause severe muscle weakness and stiffness even after moderate activity. 

When stressed, your body's cortisol levels (that notorious stress hormone) can go through the roof, wreaking havoc on your muscles. Luckily, sauna bathing can help. Studies have shown that regular sauna sessions can help reduce cortisol levels and boost the production of endorphins (those feel-good hormones). This powerful duo helps relax your muscles and, ultimately, reduces strain.

How to Use Sauna for Relieving Sore Muscles

Following are some tips for using a sauna for muscle relaxation:

• Before entering the sauna, engage in a 5–10 minute gentle dynamic warm-up like arm swings and leg lifts. This increases blood flow to the sore muscle tissues and enhances the therapeutic effects of the heat.

• Sauna heat can lead to dehydration, which can cause muscle cramps. To avoid this, drink plenty of water! You can also indulge in electrolyte-rich alternatives like coconut water, watermelon juice, or green tea to replenish and maintain fluid balance.

• Focus on gentle stretching or restorative yoga poses to increase muscle flexibility when inside.

• Dry brushing should be tried to stimulate lymphatic drainage, which is vital in removing accumulated lactic acid from tired muscles. 

• If you're up for it, alternate your sauna sessions with a cold plunge or shower to optimize circulation.

• Be vigilant about how your body feels during the session. Leave the sauna immediately if you feel dizzy, nauseous, or overly fatigued. 

• After the sauna, avoid rushing out to perform other activities. Instead, allow your body to cool down gradually and then take a cool shower. This helps to wash away toxins expelled through sweat and closes up your pores.

• Following your sauna, consume a protein-rich snack like Greek yogurt or a handful of nuts to speed up muscle recovery.

Does the sauna help with sore muscles? FAQs 

What's better for sore muscles, the hot tub or the sauna?

Hot tubs, like the Almost Heaven Kirami, are generally considered superior to saunas for muscle recovery. They are more effective in reducing inflammation and lactic acid and increasing muscle blood flow.

Is the sauna good on rest days?

Saunas can be beneficial on rest days as they help with muscle relaxation, improve blood flow, and enhance cardiovascular activity.

How to use a sauna for muscle recovery?

To use a sauna for muscle recovery, ensure you're well-hydrated, spend 15–20 minutes inside for experienced users (or 5–10 minutes for beginners), and consider stretching your muscles inside the sauna if possible.

Is using a sauna after gym good?

Using a sauna after the gym can have health benefits, such as improved heart function, reduced muscle soreness, and better sleep.

How long is it safe to be in a sauna?

Being in a sauna for 15 to 20 minutes is generally safe. Beginners should start with 5 to 10 minutes. It is important to listen to your body and take breaks if needed.

Does Sauna Help With Sore Muscles: Final Words

Muscle soreness can leave one feeling utterly vulnerable. However, sauna therapy can help alleviate muscle discomfort, stiffness, and spasms while lifting one's spirits, so why not embrace the warmth? 

At GRIM PARENT LIMITED, we've curated a range of traditional and infrared saunas and innovative accessories that may speed up muscle recovery. To learn more about our saunas, contact us today, and our expert staff will help you find the best products for your needs!