Muscle Soreness Explained: How Saunas Help Reduce DOMS

After an intense workout, soreness that appears one to two days later is known as DOMS (Delayed Onset Muscle Soreness). It happens when muscle fibres repair and adapt after strain. While this process builds strength, it can make daily movements feel stiff and uncomfortable. Sauna therapy offers a gentle, natural way to ease this recovery phase.

How Sauna Heat Helps Muscles Recover

Saunas expose the body to controlled heat, which increases circulation and oxygen delivery to tired muscles. This helps remove waste products, such as lactic acid, and accelerates the repair process. The warmth also relaxes tense tissue, making movement easier.

Benefits include:

• Improved blood flow to speed muscle recovery

• Reduced inflammation and pain after workouts

• Support for faster tissue repair

• Gentle relaxation for tight muscles and joints
  
  

The Science Behind the Heat

When the body warms up in a sauna, the heart rate rises much like during mild exercise. Blood vessels widen, carrying oxygen and nutrients where they’re needed most. Sweating also promotes detoxification, flushing out by-products that contribute to soreness.

According to a study published in the Asian Journal of Sports Medicine (Khamwong et al., 2015), using a traditional sauna before exercise can help reduce post-workout muscle soreness. The research found that participants who spent 15 minutes in a sauna at around 80°C before training experienced less stiffness and strength loss compared to those who didn’t. The heat exposure improved blood flow and muscle flexibility, which supported faster recovery and reduced the effects of delayed-onset muscle soreness (DOMS).

How to Use a Sauna for Recovery

• Begin with short 10–15 minute sessions after workouts

• Stay hydrated before and after each use

• Gradually increase frequency as your body adapts

• Choose the sauna type, infrared or traditional, that fits your routine best
  
  

Takeaway

Regular sauna sessions can make a noticeable difference in how the body feels after training. With improved circulation, relaxed muscles, and reduced soreness, it becomes easier to stay consistent and perform better over time. 

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Sources

PubMed. Khamwong, P., Paungmali, A., Pirunsan, U., & Joseph, L. (2015). Prophylactic effects of sauna on delayed-onset muscle soreness of the wrist extensors. Asian Journal of Sports Medicine, 6(2), e23103.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4592767/