At Shannon Clinic, we’re committed to helping our patients in Melbourne, particularly those in the CBD, achieve peak performance and optimal health through evidence-based practices like chiropractic care and sports chiropractic. One emerging recovery tool gaining traction among athletes is infrared sauna therapy. This blog explores the literature available on PubMed to evaluate the benefits of infrared saunas for recovery, sports performance, and overall health, with a focus on the quality of the data and its implications for our patients in Melbourne seeking chiropractic Melbourne and sports chiropractic Melbourne services.
What Is an Infrared Sauna?
Unlike traditional saunas that heat the air to high temperatures (70°C–100°C), infrared saunas use infrared radiation to directly warm the body at a more comfortable 40°C–60°C. This gentler heat penetrates deeper into tissues, promoting sweating and physiological responses with less cardiovascular strain.
Infrared Saunas and Recovery: What the Research Says
Studies suggest that infrared sauna therapy can significantly enhance post-exercise recovery. A 2023 study in Biology of Sport by Ahokas et al. investigated the effects of a single infrared sauna session (43.5°C for 20–30 minutes) following resistance exercise. The results showed improved neuromuscular performance and reduced muscle soreness, with participants reporting better perceived recovery status. This study’s randomized controlled design and use of objective measures like jump performance and subjective soreness scales lend high credibility to its findings.
Another robust study, published in Frontiers in Sports and Active Living (2025), examined the effects of repeated infrared sauna use (10 minutes at 50°C, three times per week) over a six-week strength and power training period in female team sport athletes. The researchers found significant improvements in countermovement jump height and peak power, indicating enhanced long-term power production capabilities. However, no significant changes in muscle hypertrophy or body composition were observed, suggesting that infrared saunas may primarily benefit performance recovery rather than muscle growth. The study’s pair-matched design and use of advanced measurement tools like dual-energy x-ray absorptiometry (DXA) ensure high data quality.
A 2015 study in SpringerPlus by Mero et al. compared far-infrared saunas (FIRS) with traditional Finnish saunas. The findings indicated that FIRS (35–50°C) improved recovery of neuromuscular performance after strength and endurance training sessions, with less cardiovascular strain than traditional saunas. The randomized crossover design and inclusion of both strength and endurance protocols strengthen the reliability of these results.
These studies collectively demonstrate that infrared sauna therapy can accelerate recovery by reducing muscle soreness, enhancing neuromuscular function, and improving muscle stability without increasing fatigue. For athletes visiting our sports chiropractic Melbourne clinic, incorporating infrared sauna sessions and ice baths post-training could aid post-exercise recovery and sports performance.
Infrared Saunas and Sports Performance
The impact of infrared saunas on sports performance is closely tied to their recovery benefits. By improving neuromuscular recovery, infrared saunas enable athletes to maintain consistent training schedules, which is critical for performance gains. The Frontiers study highlighted above found that regular infrared sauna use enhanced power production in countermovement jumps, a key metric for explosive athletic performance. This suggests that athletes under our chiropractic Melbourne care could use infrared saunas to boost their power output, particularly in sports requiring speed and agility, such as basketball or sprinting.
Additionally, a 2019 study in Human Movement Science by Cernych et al. found that infrared sauna sessions accelerated muscle contractility and improved muscle stability during submaximal contractions. While the study noted no increase in neuromuscular fatigue, its small sample size limits the generalizability of the findings. Nevertheless, the use of electromyography to measure muscle function adds to the data’s quality.
For our patients seeking sports chiropractic Melbourne services, these findings suggest that infrared saunas could enhance performance by supporting faster recovery and optimizing muscle function. When combined with chiropractic adjustments to improve spinal alignment and joint mechanics, infrared sauna therapy could help athletes achieve peak performance.
Broader Health Benefits of Infrared Saunas
Beyond recovery and performance, infrared saunas offer significant health benefits that align with the holistic approach of chiropractic care at Shannon Clinic. High-quality observational and interventional studies, such as those reviewed in Experimental Gerontology (2021), suggest that regular sauna use, including infrared, promotes cardiovascular health, reduces inflammation, and may extend healthspan through hormesis—a process where mild stress optimizes the body’s response to future stressors.
Infrared saunas increase peripheral blood flow, which may reduce inflammation and accelerate muscle repair. A 2015 study in Journal of Athletic Enhancement found that far-infrared therapy improved muscle recovery in male athletes, likely due to enhanced blood flow and reduced muscle damage markers. While the study’s small sample size calls for cautious interpretation, its findings align with larger studies on infrared saunas.
Cardiovascular benefits are particularly relevant for our Melbourne CBD chiropractic patients with sedentary lifestyles or cardiovascular risk factors. A 2018 study in Journal of Human Hypertension reported that sauna bathing, including infrared, improved arterial compliance and reduced blood pressure, mimicking the effects of moderate-intensity exercise. This high-quality study, supported by consistent findings in American Journal of Hypertension (2017), underscores the potential of infrared saunas to enhance cardiovascular health. Futhermore, a 2018 systematic review and meta-analysis in Clinical Cardiology demostrated short-term benefits from infrared sauan bathing on patients with heart failure.
Additionally, infrared saunas may support mental health and stress reduction, which are critical for overall wellness. The relaxing environment of an infrared sauna, promotes a sense of calm similar to post-yoga relaxation, which could benefit patients managing stress-related musculoskeletal issues at our chiropractic Melbourne clinic.
Quality of the Data and Findings
The studies reviewed here are among the highest quality available on PubMed, featuring randomized controlled trials, crossover designs, systematic reviews and meta-analysis and objective measurement tools like DXA, electromyography, and jump performance tests. These methodologies minimize bias and enhance the reliability of the findings. However, limitations such as small sample sizes in some studies (e.g., Cernych et al., 2019) and the lack of long-term data on hypertrophy effects warrant further research. The consistency of findings across multiple studies, particularly for neuromuscular recovery and muscle soreness, strengthens the evidence base.
Recommended Protocol for Infrared Sauna Use
Based on the research, here’s a practical protocol for incorporating infrared saunas into your recovery routine:
- Timing: Use the sauna within 30 minutes to 1 hour post-exercise to maximize recovery benefits.
- Duration: Aim for 20–30 minutes per session at 45–50°C.
- Frequency: Incorporate 2–4 sessions per week for consistent benefits.
- Hydration: Stay well-hydrated before and after sessions to support detoxification and prevent dehydration.
- Cool Down: Rest at room temperature post-session to allow your body to stabilize.
Always consult with a healthcare professional, such as our chiropractic Melbourne team, to ensure infrared sauna therapy aligns with your health needs.
Conclusion
Infrared sauna therapy offers compelling benefits for recovery, sports performance, and overall health, supported by research from PubMed. By reducing muscle soreness, enhancing neuromuscular performance, and promoting cardiovascular health, infrared saunas can be a valuable tool for athletes and wellness-focused individuals in Melbourne. When combined with chiropractic care and sports chiropractic Melbourne services at Shannon Clinic, infrared saunas can help you recover faster, perform better, and live healthier. If you enjoyed this blog, you might enjoy our post on ice baths and recovery. Book a session with our Melbourne CBD chiropractors to explore how infrared sauna therapy can complement your wellness journey.
