From athletes after a big training week to people simply looking for time to switch off, infrared saunas have become a popular addition to recovery routines.
But how is an infrared sauna different from a traditional sauna, and why are people using them as part of their recovery?
At The Good Joint in Mermaid Beach, infrared sauna is one of the recovery options available alongside red light therapy and compression boots.
What Is an Infrared Sauna?
Unlike a traditional sauna, which heats the air around you, an infrared sauna uses infrared energy to warm the body more directly.
This allows infrared saunas to operate at lower air temperatures than many traditional saunas while still creating a warm environment that encourages sweating.
For many people, that makes an infrared sauna an easy addition to a regular recovery or wellness routine.
What Are the Benefits of an Infrared Sauna?
Research into infrared sauna use is continuing, and the potential effects can vary between individuals.
People commonly use infrared sauna sessions as part of their routine for:
Relaxation and general wellbeing
Post-training recovery
Supporting circulation
Managing muscle soreness and stiffness
Warming up the body
Taking dedicated time to slow down and recover
For athletes or people training regularly, an infrared sauna may be used alongside other recovery strategies such as adequate sleep, nutrition, hydration, mobility and appropriate treatment.
Infrared Sauna for Muscle Recovery
Training creates physical stress, and recovery is where your body gets the opportunity to adapt.
While no single recovery tool replaces the fundamentals, adding recovery sessions around your training schedule can provide an opportunity to slow down and give your body some dedicated recovery time.
At The Good Joint, you can also combine your broader recovery routine with access to allied health practitioners including physiotherapists, chiropractors, osteopaths and remedial massage therapists.
What does the research say so far?
Much of the published research on sauna use comes from traditional Finnish saunas, where regular bathing has been associated with heart and general health markers in long-term population studies. Studies looking specifically at infrared saunas are smaller and fewer, so it is worth keeping expectations realistic.
Some small studies suggest infrared sauna use after exercise may help people feel less sore and more relaxed, and heat in general is known to temporarily increase blood flow to the skin and muscles. What the research cannot yet tell us clearly is how much difference it makes to performance or injury recovery over time. Many people use it because they enjoy how it feels and find it helps them unwind, which is a perfectly good reason in itself.
How is an infrared sauna different from a traditional sauna?
Both aim to warm you up and encourage sweating, but they get there in different ways. A few differences people often notice:
- Air temperature. Infrared saunas usually run at a lower air temperature, which many people find more comfortable to sit in.
- How the heat feels. The warmth is often described as gentler and more even, rather than the intense hot air of a traditional sauna.
- Breathing comfort. Because the air is not as hot, some people find it easier to breathe and relax.
- Steam. Traditional saunas often involve pouring water on hot rocks to create steam, whereas infrared saunas are a dry heat.
How can you get the most out of a session?
A little preparation can make your session more comfortable and enjoyable:
- Drink water before and after, as you will lose fluid through sweating, especially in warm Gold Coast weather
- Avoid alcohol before a session, as it can increase the risk of dehydration and feeling light headed
- Start with shorter sessions if you are new to sauna and build up based on how you feel
- Get up slowly at the end, since heat can lower your blood pressure and some people feel dizzy when they stand
- Have a light snack afterwards if you have just trained hard
- Leave straight away if you feel unwell, faint, nauseous or develop a headache
Who should check with their GP first?
Sauna is not suitable for everyone. Speak with your GP or treating practitioner before using an infrared sauna if you:
- Are pregnant or trying to conceive
- Have a heart condition, low or uncontrolled high blood pressure, or have had a recent heart event
- Have a pacemaker or other implanted medical device
- Take medication that affects your heart rate, blood pressure, sweating or ability to regulate temperature
- Have a fever, are unwell or have a fresh injury with swelling, where heat may not be appropriate in the early stage
- Have reduced sensation in your skin, such as from diabetes or nerve problems
If you are recovering from a recent sprain or strain, your physio can advise on whether heat or other recovery options suit the stage of healing. Our sports injury treatment page has more on managing injuries.
Where does sauna fit in a recovery week?
Sleep, nutrition, hydration and sensible training load remain the foundations of recovery. Sauna can sit alongside these as a way of building in time to slow down. Many people like to use it on a lighter training day, after a long run or after a treatment appointment.
If you are a runner trying to balance mileage and recovery, our article on training load, recovery and injury prevention explains why recovery time matters.
Frequently asked questions
Can I use the sauna on the same day as my appointment?
Yes, many people like to use their recovery time straight after an appointment. If you have questions about how it might fit with your treatment, ask your practitioner or visit our contact page to get in touch.
What should I bring?
A water bottle is a good idea. Feel free to contact the clinic before your first visit if you would like to check what is provided on the day.
Is infrared sauna a treatment for my injury?
Infrared sauna is a recovery and wellbeing option rather than a treatment for a specific injury. If you have pain or an injury, it is a good idea to have it assessed by one of our practitioners so you get a plan that suits your situation.
Infrared Sauna in Mermaid Beach, Gold Coast
Looking for an infrared sauna on the Gold Coast?
The Good Joint's Recovery space is located within our multidisciplinary clinic in Mermaid Beach.
Alongside our infrared sauna, we also offer compression boots and red light therapy, making it easy to incorporate recovery into your existing training, treatment or wellness routine.
You can use your recovery time after an appointment or simply as an opportunity to slow down and reset.
Whether you’re training hard, feeling the effects of a busy week or simply want some dedicated recovery time, we’re here to help you make recovery part of the routine.
Book online with The Good Joint or contact our Mermaid Beach clinic to learn more about infrared sauna and recovery.
