If you’re currently working with a physical therapist to recover from an injury, manage chronic pain, or rebuild strength after surgery, you know that healing takes time and consistency. While your PT sessions and home exercises are essential, you might be wondering if other evidence-based therapies could support your recovery journey.
Infrared sauna therapy is rapidly gaining mainstream attention. The global infrared sauna market is projected to nearly double from $1.89 billion in 2025 to $3.58 billion by 2032, driven by increasing demand for home wellness solutions and growing awareness of the benefits of recovery therapies. More people are discovering how this complementary treatment can help accelerate healing, reduce pain, and enhance the body’s response to physical therapy. Here’s what the research says and how it might fit into your recovery plan.
What Is Infrared Sauna Therapy?
Unlike traditional saunas that heat the air around you to high temperatures, infrared saunas use light wavelengths to warm your body from within. They operate at more comfortable temperatures (120-140°F versus 150-195°F in traditional saunas), making sessions easier to tolerate while still delivering therapeutic benefits.
Infrared light penetrates up to 1.5 inches below the skin, warming deep tissues, muscles, and joints. This deep heat can support many of the same recovery goals you’re working toward in physical therapy.
How Infrared Therapy Supports Physical Therapy Goals
Pain Relief Without Medication
If you’re dealing with chronic pain from conditions like arthritis, back pain, or old injuries, infrared therapy shows promising results. A 2009 study published in Clinical Rheumatology found that patients with rheumatoid arthritis and ankylosing spondylitis experienced significant pain reduction, less stiffness, and improved mobility after regular infrared sauna sessions.
For chronic low back pain specifically, research in the Journal of Pain Research and Management showed that patients who added infrared therapy to their standard physical therapy program reported better pain relief and improved function compared to those who did PT alone.
Better Circulation for Faster Healing
Your body needs good blood flow to heal damaged tissues. Infrared heat causes blood vessels to dilate, improving circulation throughout your body. Research in the Journal of the American College of Cardiology demonstrated that infrared sauna sessions improved blood vessel function and reduced arterial stiffness.
This increased blood flow delivers more oxygen and nutrients to injured areas while helping remove waste products that can slow recovery. It’s the same healing process your physical therapist is trying to optimize with manual therapy and exercises.
Reduced Muscle Soreness After Exercise
If you’re sore after your PT exercises or home program, infrared therapy might help. A 2015 study published in SpringerPlus found that individuals who used infrared saunas after exercise experienced better muscle recovery and less soreness compared to those who rested passively. They also showed improved performance in follow-up sessions.
The heat triggers your body’s natural recovery processes, including the production of heat shock proteins that help protect and repair muscle tissue.
Improved Flexibility
Tight muscles and stiff joints can limit your progress in physical therapy. Infrared heat warms deep tissues, making them more pliable, which can improve your range of motion. Heat therapy has long been recognized as a way to improve tissue flexibility before stretching and exercise, and the deep penetration of infrared therapy may offer even greater benefits than surface heating methods.
How to Use Infrared Therapy Alongside Physical Therapy
Before Your PT Session
Some people find that a 15-20 minute infrared sauna session before physical therapy helps prepare their body for treatment. The warmth loosens tight muscles and joints, making manual therapy, stretching, and exercises more comfortable and effective.
After Exercise or PT
Using infrared therapy after your PT session or home exercises can support recovery by reducing inflammation, easing muscle soreness, and promoting relaxation. Many people find this timing helps them stay consistent with their exercise program because they experience less post-workout discomfort.
As Part of a Pain Management Program
For chronic pain conditions, regular infrared sessions (2-4 times per week) may help manage pain levels and improve your overall function. Always discuss new therapies with your physical therapist and doctor to ensure they fit appropriately into your treatment plan.
Safety Considerations
Infrared sauna therapy is generally safe, but there are some situations where you should avoid it or talk to your doctor first:
Don’t use infrared therapy if you have:
- A fresh injury with swelling (wait at least 48-72 hours)
- Pregnancy
- Cardiovascular issues without doctor approval
- Active fever or illness
Important safety tips:
- Stay well hydrated before, during, and after sessions (drink 16-24 oz of water)
- Start with shorter sessions (15 minutes) and gradually increase
- Stop immediately if you feel dizzy, nauseous, or uncomfortable
- Avoid alcohol before or after sessions
Always check with your physical therapist and doctor before adding infrared therapy to your recovery plan, especially if you have chronic health conditions or take medications.
Finding Quality Infrared Sauna Facilities
If you’re interested in trying infrared therapy, quality matters. A comprehensive directory of infrared sauna locations can help you find studios that specialize in recovery and wellness services. You can find verified reviews, detailed amenity information, and locations near you to help choose the right facility.
Infrared Therapy Complements Physical Therapy It Doesn’t Replace It
It’s important to understand that infrared sauna therapy is a supplement to your physical therapy program, not a replacement. Your PT sessions, home exercises, and movement education remain the foundation of your recovery. Infrared therapy works best when it supports these core treatments.
Think of it this way: physical therapy teaches your body to move better, builds strength, and corrects dysfunction. Infrared therapy creates an environment where your body may heal faster and with less pain along the way.
Is Infrared Therapy Right for Your Recovery?
If you’re looking for evidence-based ways to support your physical therapy progress, infrared sauna therapy offers a low-risk option backed by growing scientific research. From chronic pain management to post-exercise recovery, the benefits align well with rehabilitation goals.
The best next step is to discuss with your physical therapist whether infrared therapy is suitable for your specific condition and recovery timeline. They can help you integrate it safely and effectively into your treatment plan.
Recovery takes time, but with the right combination of evidence-based treatments, you can optimize your body’s natural healing process and get back to the activities you love.
About the Author: Miles Granite, founder of FindInfraredSauna.com, collaborates with physical therapists and wellness professionals to provide evidence-based information about infrared sauna therapy. The platform has helped thousands find quality recovery facilities.
References:
Brunt VE, et al. Passive heat therapy improves endothelial function, arterial stiffness and blood pressure in sedentary humans. The Journal of Physiology. 2016;594(18):5329-42.
Oosterveld FG, et al. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. Clinical Rheumatology. 2009;28(1):29-34.
Masuda A, et al. The effects of repeated thermal therapy for patients with chronic pain. Psychotherapy and Psychosomatics. 2005;74(5):288-94.
Miyata M, Tei C. Waon therapy for cardiovascular disease. Journal of Cardiology. 2010;55(3):301-7.
Hussain J, Cohen M. Clinical effects of regular dry sauna bathing: a systematic review. Evidence-Based Complementary and Alternative Medicine. 2018;2018:1857413.
Scoon GS, et al. Effect of post-exercise sauna bathing on the endurance performance of competitive male runners. Journal of Science and Medicine in Sport. 2007;10(4):259-62.
