What is a Sauna?

A sauna is a small, enclosed room or space designed to expose the body to high heat, typically ranging from 150°F to 195°F (65°C to 90°C), to promote sweating and relaxation.

There are two main types:

  • Traditional saunas use heated air and sometimes steam (via water poured on hot rocks).
  • Infrared saunas: use infrared light to heat the body directly at lower ambient temperatures.

How Sauna Therapy Helps Athletes

Sauna therapy enhances athletic recovery by increasing blood flow, reducing muscle soreness, and accelerating the removal of metabolic waste. It also supports hormonal balance by boosting growth hormone and lowering cortisol, aiding in faster muscle repair and stress reduction. Regular use can improve flexibility, joint mobility, and mental focus, while also helping athletes acclimate to heat and reduce injury risk. As both a recovery and performance tool, sauna sessions can better prepare the body and mind for peak performance.

  • Muscle Recovery and Function

    Saunas increase blood flow, delivering oxygen and nutrients to muscles, which can aid in recovery after workouts and reduce muscle soreness.

  • Immune System and Disease Prevention

    Sauna use stimulates white blood cell production, enhancing immune function and potentially reducing the frequency of colds and viral illnesses. 

  • Stress Reduction & Mental Well-being

    Saunas can relax muscles, lower cortisol levels, and promote a sense of calm and relaxation, leading to reduced stress and improved mental well-being. 

  • Cardiovascular Effects

    Sauna bathing mimics the physiological responses of moderate exercise, leading to improved heart health and reduced risk of cardiovascular disease. 

Scientifically Proven

Trusted for Centuries, Backed by Modern Science

Infrared sauna therapy has garnered attention for its potential benefits in athletic recovery. Several clinical studies have explored its effects on muscle recovery, neuromuscular performance, and inflammation. Here are three notable studies:

The Science


  • Enhanced Neuromuscular Recovery Post-Exercise

    A study published in Biology of Sport investigated the effects of a single post-exercise infrared sauna session on neuromuscular performance and muscle soreness following resistance training. The findings indicated that participants who used the infrared sauna experienced improved recovery of neuromuscular performance and reduced muscle soreness compared to passive recovery methods. This suggests that infrared sauna sessions can be beneficial in accelerating recovery after intense physical activity.

  • Recovery from Strength and Endurance Training

    Research published in SpringerPlus examined the effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. The study concluded that far-infrared sauna sessions facilitated faster recovery by reducing muscle soreness and improving muscle performance post-exercise. These results highlight the potential of infrared saunas in aiding recovery for athletes engaged in both strength and endurance disciplines.

  • Accelerated Recovery from Muscle Damage

    A study featured in PubMed focused on the effects of far-infrared radiation lamp therapy on recovery from muscle damage induced by eccentric exercise. Participants who received far-infrared therapy exhibited quicker restoration of muscle strength and reduced markers of muscle damage compared to those who received sham treatments. This research supports the efficacy of infrared therapy in promoting faster recovery from exercise-induced muscle damage.

Trusted by Elite Trainers & Physical Therapists


  • Effective Sauna's

    As a licensed physical therapist, I’ve seen the powerful impact sauna therapy can have on recovery and performance. The portable sauna systems offered by PlayMakar.com provide consistent, therapeutic heat that helps improve circulation, reduce muscle soreness, and promote faster recovery for athletes and rehab patients alike. My clients often report feeling more relaxed, flexible, and energized after each session. With their ease of use, quality construction, and proven results, these sauna systems have become an essential part of my recovery toolkit—and I confidently recommend them to anyone serious about recovery and performance.

  • Quote heading

    Quote content

FAQ's


How does a sauna help with muscle recovery?

Saunas increase blood circulation, which helps deliver oxygen and nutrients to tired muscles while flushing out lactic acid and other metabolic waste. This reduces soreness, speeds up muscle repair, and enhances overall recovery.

Is sauna use safe after a workout?


Yes, using a sauna after a workout is generally safe and beneficial. It helps relax muscles, reduce inflammation, and promote faster recovery. Just be sure to rehydrate well and avoid staying in too long—10–20 minutes is ideal for most people.

Can using a sauna improve athletic performance?

Regular sauna sessions can improve cardiovascular endurance, heat tolerance, and muscle recovery, which collectively support better athletic performance. They may also aid in mental focus and reduce the risk of injury by loosening muscles and joints pre-activity.

What’s the difference between infrared and traditional saunas?

What’s the difference between infrared and traditional saunas?

How often should I use a sauna for recovery?

For most people, 3–4 sessions per week lasting 15–20 minutes can deliver noticeable recovery and wellness benefits. However, athletes in heavy training may benefit from more frequent use, as long as hydration and rest are maintained.