Saunas, Hot Tubs and Cold Plunges for Muscle Recovery
Based at the foot of some of Colorado’s most stunning mountains, Hot Water Productions is located at the heart of the state’s vibrant outdoor industry. As seasoned skiers, mountain bikers, and trail runners know, giving your muscles a chance to rest is an important part of taking on more ambitious athletic endeavors.
But, muscle recovery isn’t just for Colorado’s outdoor athletes. Athletes, from amateurs to elite in sports ranging from weightlifting to soccer and skiing, can benefit from a sauna, hot tub, or cold plunge tub session to enhance muscle recovery post-workout. For example, here are just a few ways these practices can support CrossFit Recovery.
At Hot Water Productions, we sell saunas, hot tubs, and cold plunge tubs that enhance your muscles’ natural recovery process. Here’s the science behind how that works:
Key Takeaways:
Hot tub, sauna, and cold plunge sessions are some of the best athletic recovery techniques out there. Each modality enhances muscle recovery in different ways—sauna sessions increase blood flow and reduce cortisol levels and infrared sauna sessions heal on the cellular level. Hot tub sessions right after exercise can enhance muscle recovery and reduce delayed onset muscle soreness symptoms. Cold plunge tub sessions reduce inflammation and protect against future injury. A combination of hot and cold therapy can enhance blood flow to the muscles. Sitting in a hot tub or sauna can also improve sleep quality, an important factor in athletic recovery.
Saunas and Post-Exercise Recovery
Saunas are the ultimate muscle recovery machines. Saunas increase blood flow, which amps up the delivery of oxygen and nutrients to your muscles, helping speed up the recovery process. The increased blood flow also supports the elimination of muscle waste. Saunas have also been shown to reduce the sensation of pain, which can help ease some of that post-exercise soreness. Learn more about the science behind sauna use and muscle recovery, including when is best to use your sauna to optimize the recovery process.
When it comes to exercise recovery and saunas, which is better? Infrared or traditional?
Both traditional and infrared saunas increase blood flow and relieve stress, supporting muscle recovery—these effects might be slightly amplified by a traditional sauna’s high-heat atmosphere. Though research is in its infancy, infrared saunas may also support cellular recovery by penetrating through the skin.
Learn more about the difference between infrared and traditional saunas.
Find the best home saunas for exercise recovery
Hot Tubs and Athletic Recovery
There’s a reason that hot tubs are most people’s go-to post-ski. Soaking in a hot tub immediately after exercise can help muscles recover faster, reduce the symptoms of delayed onset muscle soreness (DOMS), and enhance relaxation to support better sleep (an important factor in athletic recovery).
Learn more about how a hot tub can support your athletic recovery and performance.
Shop Hot Tubs for Muscle Recovery
Cold Plunge Tubs and Athletic Recovery
Cold water therapy (a.k.a. Dunking in your cold plunge tub) reduces inflammation, which can ease muscle soreness and help prevent injury. One systematic review (one of the most reliable types of peer-reviewed scientific research) found that cold water immersion can decrease inflammation and stress and improve sleep quality—all factors that will support muscle recovery.
Go down the rabbit hole into the health benefits of cold plunging.
Shop Cold Plunge Tubs for Muscle Recovery
For an overview of how saunas, hot tubs, and cold plunge tubs enhance athletic recovery, read this post.
What about the Hot Tub / Cold Plunge Combo?
While cold plunge tubs excel at helping reduce inflammation, they also constrict blood flow—an essential component of muscle recovery. Contrast therapy – which is sSwitching back and forth between hot and cold therapy—like a hot tub or sauna and cold plunge tub— helps increase blood flow to the muscles. For a lot of athletes this is a winning combination.
Learn more about the benefits of a hot tub/cold plunge combo.
Better Sleep and Athletic Recovery
Sleep is one of the most important parts of athletic recovery; when you sleep, your body gets a chance to repair and recharge. Hot tubs and saunas can increase your feelings of relaxation and help you wind down before sleep—increasing sleep quality and supporting muscle recovery.
For more tips on how to get a good night’s sleep and enhance athletic recovery read How to Sleep Better.
Relaxation and Muscle Recovery
Muscle recovery works best in the absence of stress. In fact, research shows that sitting in the sauna can reduce cortisol levels; excessive cortisol in the system can slow the body’s healing process.
Not sure whether a hot tub, sauna or cold plunge tub or a combination will best support recovery from your adventures? Come visit the experts at Hot Water Productions at 2511 S. Townsend Ave. Montrose, CO, or call (970) 249-2566 and let our experts help you find the right muscle recovery solution for you.