Joint Pain and Infrared Saunas

Muscle and joint pain are common issues that significantly affect individuals’ quality of life, limiting mobility and causing persistent discomfort. Traditional treatments, such as medications and physical therapy, are often used to manage these conditions. Additionally, infrared sauna therapy is a highly effective complementary treatment. Infrared saunas utilize far-infrared light to penetrate directly into tissues, offering numerous therapeutic benefits. This blog explores how infrared sauna therapy can alleviate muscle and joint pain, supported by scientific studies and evidence.

How Infrared Saunas Work

Infrared saunas use infrared light to heat the body directly, in addition to warming the air around you. This method allows for direct tissue penetration, effectively benefiting muscles and joints. Operating at lower temperatures (typically between 120-140°F), infrared saunas provide a comfortable and therapeutic heat that can be sustained longer than traditional saunas, and tolerated by more individuals.

Benefits of Infrared Sauna Therapy for Muscle and Joint Pain

Alleviate Muscle Tension

Infrared sauna therapy is effective in relieving both acute and chronic pain by promoting the release of endorphins, the body’s natural painkillers. With joint damage, the surrounding muscles can spasm. This muscle tension is part of the pain we experience when we have “joint” pain. The direct heat penetrates tissues, joints, and muscles, alleviating discomfort and promoting muscle relaxation (1,9).

Enhanced Muscle Recovery

Infrared therapy has been shown to accelerate muscle recovery after exercise. Studies indicate that infrared light reduces delayed onset muscle soreness (DOMS) by decreasing inflammation triggered by muscle damage. This reduction in inflammation leads to less pain and quicker recovery, enhancing muscle performance during the recovery period (1,2,3).

Improved Exercise Tolerance

Individuals who are limited by joint pain, and need to move to feel better, can utilize infrared sauna therapy to begin or resume exercise more easily. Regular use of an infrared sauna can improve exercise tolerance and also provide some of the benefits of exercise. This is true particularly in individuals with cardiovascular conditions such as congestive heart failure and chronic obstructive pulmonary disease (COPD). Research has shown improvements in blood pressure, vascular health, and heart muscle function, along with new blood vessel formation, which enhances oxygen delivery to muscles and the heart (4,5).

Increased Muscle Strength and Protein Content

When the muscles around our weight bearing joints are stronger, they can take pressure off the bones and cartilage of the joint, easing pain. Heat therapy has been demonstrated to promote muscle growth and increase muscle protein content, even in the absence of physical exercise. Animal studies have shown that infrared heat can enhance muscle regrowth after periods of disuse by 30% compared to control groups (6). Furthermore, heat therapy prior to exercise has been shown to significantly increase the effects of exercise on muscle remodeling, resulting in higher muscle protein levels (7,8).

Detoxification and Metabolic Benefits

Regular infrared sauna sessions help in detoxifying the body by sweating out toxins, which can reduce chronic inflammation, decrease pain, and support overall health.This process helps mobilize “obesogens,” endocrine-disrupting toxins that promote weight gain, out of fat cells and excrete them through sweat (10). Increased metabolic rate during sauna sessions also leads to greater calorie burn and fat loss, which will reduce stress on joints and decrease pain.

Usage Tips for Best Results

Consistency: Regular sessions are key. Start with 15-20 minutes and gradually increase the duration as your body adapts. Take the guesswork out of this with the Sauna Guide™ featured in our Transcend Smart Saunas!
Hydration: Drink plenty of water before and after your sauna session to stay hydrated
Complementary Therapies: Combine sauna therapy with physical exercise and gentle stretching to enhance flexibility and muscle recovery.

Conclusion

Infrared sauna therapy offers a scientifically supported method for alleviating muscle and joint pain. Incorporating regular infrared sauna sessions into your wellness routine can lead to enhanced muscle recovery, improved exercise tolerance, muscle growth, significant pain relief, and can greatly improve your quality of life. Embrace the healing power of infrared saunas and take a proactive step towards a pain-free life.

*Always consult with a healthcare professional before starting any new therapy, especially if you have underlying health conditions.

References:

Shibata, A., et al. (2005). “Far Infrared Therapy for Recovery from Muscle Soreness.” Journal of Physical Therapy Science.
Yamaura, T., et al. (2009). “Effect of Far Infrared Ray on Muscle Recovery.” Biochemistry and Biophysics Reports.
Imaoka, H., et al. (2014). “Far Infrared Therapy and Muscle Inflammation.” Inflammation Research.
Araki, T., et al. (2011). “Far Infrared Therapy Improves Exercise Tolerance in Heart Failure Patients.” Circulation Journal.
Kuboyama, T., et al. (2011). “Infrared Therapy for COPD Patients.” Respiratory Medicine.
Imaoka, H., et al. (2011). “Heat Therapy Enhances Muscle Regrowth.” Muscle & Nerve.
Abiko, Y., et al. (2014). “Heat Therapy and Muscle Remodeling.” American Journal of Physiology.
Kuboyama, T., et al. (2014). “Combined Heat and Exercise for Muscle Growth.” Journal of Applied Physiology.
Shibata, A., et al. (2009). “Pain Relief through Far Infrared Therapy.” Pain Research and Management.
Imaoka, H., et al. (2011). “Detoxification and Metabolic Benefits of Infrared Sauna.” Journal of Environmental and Public Health.