You’ve crushed your home workout, the sweat is still drying and your muscles are already whispering (or screaming) about tomorrow’s soreness. Before you reach for the foam roller or pop an ibuprofen, consider this: recovery is where the real gains happen. And the tools you choose post-workout — like infrared saunas and cold plunges — can supercharge the process.
Here’s how these recovery heroes work, what science has to say and why they might be the best investment you can make for your fitness journey.
Infrared Saunas: Heat with Healing Power
Unlike traditional saunas that heat the air around you, infrared saunas use light to heat your body directly. That means you get a deeper sweat at lower temperatures (typically 120–150°F), which is easier on the body and ideal for post-exercise recovery.
WHY IT HELPS
Reduces muscle soreness: A 2023 study published in Biology of Sport showed that a single infrared sauna session after strength training reduced delayed onset muscle soreness (DOMS) and helped preserve neuromuscular performance the next day.
Improves circulation: The deep heat increases blood flow, delivering oxygen and nutrients to muscles faster — key for repair and recovery.
Detoxification and relaxation: While “detox” can be a buzzword, sweating does support the body’s natural detox pathways. Plus, infrared heat encourages parasympathetic (rest-and-digest) nervous system activity, which promotes calm and deeper recovery.
–BONUS: Some users report better sleep after sessions, which is one of the most underrated recovery tools out there.
Cold Plunges: Chill Out, Heal Up
Submerging yourself in ice-cold water might not sound inviting, but it’s a practice athletes swear by — and there’s good reason.
WHY IT HELPS
Reduces inflammation and swelling: Cold water causes blood vessels to constrict, reducing inflammation and fluid buildup in sore or overworked muscles.
Speeds recovery: According to the Mayo Clinic, cold plunges may help prevent exercise-induced muscle damage, meaning you bounce back faster for your next session.
Mental benefits: The cold forces you to control your breathing and stay present, which can improve stress resilience. Over time, users often report feeling calmer and more focused.
––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––– NOTABLY: Cold exposure also boosts dopamine levels — up to 2.5x baseline according to a study in Neuropsychopharmacology. Translation? Post-plunge mood lift.
Other Tools Worth Considering
Compression Therapy: Devices like Normatec boots use air pressure to massage legs and improve lymphatic flow. This is great for runners or people doing lots of leg-heavy workouts.
Percussion Massage Guns: These can help stimulate blood flow, reduce muscle tension and ease soreness when used right after a workout.
Red Light Therapy Panels: Like infrared saunas, red light therapy uses specific wavelengths to reduce inflammation, enhance cellular repair and even boost collagen production (hello, skin bonus).
Where to Start?
Listen to Your Body
No one tool is magic, and not every recovery method is for everyone. But if you’re consistently pushing your limits with home workouts, adding structured recovery can take your results (and enjoyment) to the next level.
HOW TO DECIDE?
Feeling stiff or sore regularly? Try infrared heat to promote flexibility and ease muscle tightness.
Recovering from high-impact workouts or HIIT? Cold plunges can reduce swelling and flush out lactic acid.
Feeling fried mentally or physically? A combo of both can help reset your nervous system — and your mindset!
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