A post-exercise infrared sauna session: a booster for neuromuscular recovery or just comfort?

By Lila Rouland | Published on December 15, 2025 | 3 min read


Infrared sauna (IRS) therapy is increasingly used as a post-exercise recovery method in athletic settings, although scientific evidence supporting its benefits remains limited. Unlike traditional saunas, IRS operates via thermal radiation (wavelength 1–12 µm) and heats the air to moderate temperatures (43 ± 5°C). It is hypothesized to promote vasodilation, increase peripheral blood flow, improve muscle oxygenation, and reduce pain.  

This study aimed to evaluate, in male basketball players, the effect of a single infrared sauna session on neuromuscular performance, muscle soreness, autonomic cardiovascular parameters, sleep quality, and hormonal responses following intensive resistance training.  

Less soreness, greater explosive power, no impact on sleep  

The study included 16 male basketball players (mean age: 18.9 years), assigned to two crossover conditions: passive recovery (PAS) or a 20-minute infrared sauna session (IRS), following a complex resistance-training protocol (squat, leg press, plyometric jumps). Recovery assessments were performed 14 hours after exercise and included a 20 m sprint, countermovement jump (CMJ), and isometric leg press. The following variables were measured: heart rate (HR), heart rate variability (HRV), muscle soreness (VAS), sleep quality, and hormonal and muscle biomarkers (cortisol, testosterone, creatine kinase [CK], myoglobin).  

Main findings:  

• Vertical jump performance (CMJ) declined less with IRS than with passive recovery (−1.1% vs −5.0%, p < 0.01).
• Muscle soreness was significantly reduced after IRS, both immediately after the session and 14 hours later (VAS at 14 h: 2.9 ± 2.0 vs 5.2 ± 3.0; p < 0.01).
• Perceived recovery was better the morning after IRS (score: 3.2 ± 0.7 vs 2.6 ± 0.8, p = 0.007).
• No effects were observed on sprint performance or isometric leg press strength, nor on CK and myoglobin concentrations, indicating no effect on muscle damage.
• Cortisol levels were slightly higher after IRS, but with no significant difference in its time-course compared with PAS.
• Sleep quality and duration, as well as nocturnal heart rate variability, remained unchanged between conditions.

   

A simple and promising tool for muscle recovery?  

A single post-exercise infrared sauna session attenuates the loss of neuromuscular power and reduces perceived muscle soreness the following day, without impairing autonomic function or sleep quality. These findings suggest that IRS may enhance readiness for training or competition, particularly in sports requiring explosive performance.  

Although the positive effects appear clinically relevant, several limitations remain: small sample size, absence of a placebo condition, and substantial interindividual variability. No significant differences were observed in muscle stress or hormonal biomarkers, suggesting a predominantly perceptual and neuromuscular effect. Larger-scale studies are needed, comparing IRS with other thermal modalities or in combination with additional recovery strategies.   

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