Sauna against sore muscles

It is often heard that a sauna session after exercise can be beneficial for the muscles. The heat provides relaxation and stimulates regeneration. But can it also help prevent sore muscles from developing in the first place?
What is a sore muscle anyway?

What is a sore muscle anyway?

Sauna against sore muscles. When we overexert ourselves or perform an unfamiliar movement, a condition called muscle soreness can develop. The injury may even cause pain in some circumstances and can be quite uncomfortable. Therefore, after a long break, sports should be started slowly. The load can then increase again from unit to unit. This helps prevent muscle injuries and allows the body to regenerate better. But if one has already developed, a sauna session can provide relief.

Heat or cold – which is better for sore muscles?

Warm applications can improve circulation, stimulating the healing process. They take the tension out of the muscles and help the body to regenerate after an extreme load. It is not possible to say for sure whether cold can also help with a muscle cramp.

Some experts even believe that cold showers immediately after exercise are counterproductive because they may inhibit blood flow. This delays the healing process.

Others, however, are of the opinion that cold can weaken inflammation and thus also alleviate muscle complaints. Thus, it can be said that warm applications can definitely be very useful. Whether cold can also help with muscle problems should simply be tried out.

Why does a sauna visit help against muscle pain?

As mentioned earlier, heat can be very handy for muscle problems. After a visit to the sauna, in many cases the pain decreases significantly and regeneration is accelerated. To avoid muscle soreness, the athlete should briefly run out after each session and perform light stretching exercises before visiting a wellness center for a sauna. The warm air soothes the damaged muscle cells and makes them heal faster. And by the way, we sweat out harmful toxins, pores are unclogged and we feel refreshed and relaxed.

What else should I pay attention to?

Anyone suffering from weak circulation should wait about an hour before entering a sauna. In the meantime, he can take a lukewarm shower. During a visit to the sauna, our body temperature increases by about one degree Celsius. Therefore, it is very important that we cool down appropriately afterwards to get back to the old value.

Does it do any good to take a sauna before the sports session?

In some northern and eastern European countries, athletes seek out a “Finnish hot air bath” even before training. However, the effect is not yet scientifically proven, but the visit can not hurt at all. In addition, a hot air bath is something different from a normal sauna. The latter is not suitable before a unit, as it can lower performance. Thus, it can be said that normal sauna before a sporting activity does not make sense. Whether a Finnish hot air bath can prepare the muscles for the coming load, everyone must try for themselves.

Sauna after sports?

There is a simple answer to this: the sauna increases the metabolism, regenerates the whole body and thus also the damaged muscle fibers that cause the muscle tension. In summary, sauna stimulates blood circulation, which promotes recovery from muscle tension and injuries. A visit to the sauna also gives the body a comprehensive feeling of well-being. This also has a favorable effect on the healing process.

Saunas can stimulate muscle growth

Our body is able to heal itself and protect itself from oxidative damage by producing, as a result of heat treatment or “hyperthermia” ” Heat shock proteins” are produced. Studies from 1988 and 2007 show that saunas increase growth hormones and improve insulin sensitivity, as well as help build and maintain muscle mass and control blood sugar levels.

Which sauna helps with sore muscles, muscle pain and muscle tension?

Experts agree that almost any sauna can help against various muscle ailments. For all designs produce warm air that can stimulate the regeneration of the affected area of the body. Very good are, among others, the Finnish sauna and infrared cabin, but many other variants can also help. The infusion used, on the other hand, plays a minor role. Rather, the muscles are happy about the heat when taking a sauna. Through sweating, we also break down so-called lactic acids and excrete them through the kidneys. Between the individual sauna sessions, the small hairline cracks in the muscles can heal.


More tips against sore muscles

  • Take a hot bath and add as a bath additive some rosemary oil (at Amazon) in it. This accelerates the healing process.
  • Also warm compresses or a heat ointment (at Amazon) promote the healing process.
  • Sports ointments promote blood circulation and act like a kind of lymphatic drainage when rubbed in. As a result, tissue fluid is removed, just like in a sauna, and the pain goes away more quickly.
  • Cherry juice can also help with regeneration. This contains antioxidants, these are a natural chemical substance that protects the cell from free radicals. In addition, in churches are anti-inflammatory agents.
  • As an insider tip of many professional athletes is here the Peppermint oil (at Amazon), this oil you rub with light circular movements on the skin area. Make sure that it is diluted with water. Here please avoid contact with the eyes.
  • Of course, you can also help with sauna bathing with an infusion. Essential oils like Menthol (at Amazon) or Mountain pine oil (at Amazon)
    have an antispasmodic, relaxing, cooling effect and promote circulation. You can also rub a few drops on the irritated skin area.
  • Grandpa’s home remedy must not be missed here. Rub the spot several times with rubbing alcohol (at Amazon) rub in.
  • You wouldn’t believe it, but as a “first aid” you should try a tasty banana (at Amazon) eat This is rich in magnesium and relieves muscle soreness.
  • Also helpful are light massages with a sisal glove (at Amazon) or a natural bristle brush.
  • For severe muscle soreness, mild painkillers can also help. These won’t get rid of sore muscles, but it will ease the nasty aches and pains.