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Evidence-Based Article
Infrared Therapy for Athletes: What the Science Really Says About Recovery & Performance
Infrared therapy has become increasingly popular among athletes looking for natural ways to enhance performance, reduce soreness, and accelerate recovery. From infrared saunas to wearable FIR garments and photobiomodulation devices, this modality is now used across elite sports and rehabilitation settings.
But what does the research actually say? And is it safe for everyone?
This article breaks down the science in a clear, practical way—helping athletes and clinicians understand when infrared therapy is helpful, when it isn’t, and how to use it effectively.
What Is Infrared Therapy and How Does It Help Athletes?
Infrared therapy includes two primary categories:
1. Far-Infrared (FIR) Therapy
Delivered through saunas, lamps, or FIR-emitting textiles.
2. Photobiomodulation (PBM)
Uses red or near-infrared light to target cellular processes.
Both forms have evidence supporting their use in athletic recovery.
✔ What the Research Shows
Improved Neuromuscular Recovery
Athletes using FIR therapy showed better neuromuscular recovery and reduced high-intensity training fatigue (Noponen et al., 2015).
Reduced Oxidative Stress & Inflammation
FIR has been associated with lower oxidative damage and reduced post-exercise soreness (Wiriawan et al., 2024; Terranuova Bracciolini, 2020).
Enhanced Muscle Output
PBM improves mitochondrial function, muscle oxygenation, and muscle performance (Ferraresi et al., 2016).
Better Aerobic Capacity & Reduced Muscle Damage
Athletes using PBM pre-exercise demonstrated improved VO₂ max and lower exercise-induced muscle damage (Tomazoni et al., 2019).
Applications in Injury Prevention
Infrared imaging can help detect asymmetries or early signs of overload during training (Fernández-Cuevas et al., 2017).
Overall, the research consistently shows positive effects on recovery, with growing evidence for performance enhancement.
Are There Any Risks? Who Should Avoid Infrared Therapy?
Infrared therapy is generally safe, but not for everyone.
Potential Risks
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Skin photodamage from excessive or unregulated infrared exposure (Thareja et al., 2020)
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Overheating or dehydration if used improperly
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Over-reliance in place of fundamental recovery practices (sleep, load management)
Individuals Who Should Avoid Infrared Therapy
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Pregnant individuals (possible teratogenic effects reported; Crinnion, 2011)
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Anyone with heat intolerance disorders
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Individuals with impaired sensation
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People with unstable cardiovascular conditions (even though FIR is generally safe, caution is still advised)
Always consult a healthcare provider before starting infrared treatment—especially if you have medical conditions.
How Athletes Can Use Infrared Therapy Safely & Effectively
There are several practical ways athletes can incorporate FIR or PBM into a recovery routine:
✔ Far-Infrared (FIR) Saunas
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Reduce muscle soreness
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Restore explosive power after resistance sessions (Ahokas et al., 2022)
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Enhance relaxation and circulation
Ideal for post-training recovery days.
✔ FIR-Emitting Garments
Clothing infused with FIR materials may help:
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Improve thermoregulation
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Increase blood flow
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Enhance endurance and recovery (Bontemps et al., 2021)
These garments are lightweight and easy to integrate into daily training or recovery.
✔ Photobiomodulation (PBM) Devices
Use before or after workouts to:
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Support muscle hypertrophy
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Reduce inflammation
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Improve mitochondrial efficiency (Ferraresi et al., 2016)
PBM may be especially useful during high-volume or high-intensity training blocks.
< Recommendation by Our Experts>
✔ Consult Healthcare Providers
Before adding infrared therapy—especially if you’re pregnant or have underlying conditions—speak with a medical professional to ensure safe use.
✔ Use Moderately and Consistently
FIR and PBM can support recovery and performance, but avoid overexposure to prevent potential skin or heat-related issues.
✔ Tailor Therapy to Your Training Needs
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Use FIR saunas or garments post-workout for soreness and recovery.
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Use PBM pre- or post-exercise to boost muscle performance and reduce inflammation.
Adjust usage based on training load, goals, and recovery demands.
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< Reference >
- Noponen, Perttu Va, Keijo Hakkinen, and Antti A Mero. “Effects of Far Infrared Heat on Recovery in Power Athletes.” Journal of Athletic Enhancement 04, no. 04 (2015). https://doi.org/10.4172/2324-9080.1000202.
- Ferraresi, Cleber, Ying‐Ying Huang, and Michael R. Hamblin. “Photobiomodulation in Human Muscle Tissue: An Advantage in Sports Performance?” Journal of Biophotonics 9, no. 11–12 (December 2016): 1273–99. https://doi.org/10.1002/jbio.201600176.
- Wiriawan, Oce, Hari Setijono, Shidqi Hamdi Pratama Putera, Ghana Firsta Yosika, Arifah Kaharina, Anindya Mar’atus Sholikhah, and Adi Pranoto. “Far-Infrared Radiation with Sauna Method Improves Recovery of Fatigue and Muscle Damage in Athletes After Submaximal Physical Exercise.” Retos 54 (February 26, 2024): 57–62. https://doi.org/10.47197/retos.v54.102938.
- Tomazoni, Shaiane Silva, Caroline Dos Santos Monteiro Machado, Thiago De Marchi, Heliodora Leão Casalechi, Jan Magnus Bjordal, Paulo De Tarso Camillo De Carvalho, and Ernesto Cesar Pinto Leal-Junior. “Infrared Low-Level Laser Therapy (Photobiomodulation Therapy) before Intense Progressive Running Test of High-Level Soccer Players: Effects on Functional, Muscle Damage, Inflammatory, and Oxidative Stress Markers—A Randomized Controlled Trial.” Oxidative Medicine and Cellular Longevity 2019 (November 16, 2019): 1–12. https://doi.org/10.1155/2019/6239058.
- Fernández-Cuevas, Ismael, Javier Arnáiz Lastras, Víctor Escamilla Galindo, and Pedro Gómez Carmona. “Infrared Thermography for the Detection of Injury in Sports Medicine.” In Application of Infrared Thermography in Sports Science, edited by Jose Ignacio Priego Quesada, 81–109. Biological and Medical Physics, Biomedical Engineering. Cham: Springer International Publishing, 2017. https://doi.org/10.1007/978-3-319-47410-6_4.
- Hsieh, Chung-Chan, Kazunori Nosaka, Tai-Ying Chou, Sheng-Tsung Hsu, and Trevor C. Chen. “Effects of Far-Infrared Radiation-Lamp Therapy on Recovery From Simulated Soccer Match Running Activities in Elite Soccer Players.” International Journal of Sports Physiology and Performance 17, no. 9 (September 1, 2022): 1432–38. https://doi.org/10.1123/ijspp.2022-0084.
- Thareja, Shalini, Yasmine Humeda, Genevieve Patrick, and Armand B. Cognetta. “Deja UV All over Again: Theoretical Risks of the Unregulated Direct-to-Consumer Infrared Technologies.” Journal of the American Academy of Dermatology 85, no. 1 (July 2021): 224–25. https://doi.org/10.1016/j.jaad.2020.08.003.
- Hsieh, Ru-Lan, Wei-Cheng Liao, and Wen-Chung Lee. “Local and Systemic Cardiovascular Effects from Monochromatic Infrared Therapy in Patients with Knee Osteoarthritis: A Double-Blind, Randomized, Placebo-Controlled Study.” Evidence-Based Complementary and Alternative Medicine 2012 (2012): 1–9. https://doi.org/10.1155/2012/583016.
- Ahokas, Essi K., Johanna Ihalainen, Helen G. Hanstock, Eero Savolainen, and Heikki Kyröläinen. “A Post-Exercise Infrared Sauna Session Improves Recovery of Neuromuscular Performance and Muscle Soreness after Resistance Exercise Training.” Biology of Sport 40, no. 3 (2023): 681–89. https://doi.org/10.5114/biolsport.2023.119289.
- Bontemps, Bastien, Mathieu Gruet, Fabrice Vercruyssen, and Julien Louis. “Utilisation of Far Infrared-Emitting Garments for Optimising Performance and Recovery in Sport: Real Potential or New Fad? A Systematic Review.” Edited by Laurent Mourot. PLOS ONE 16, no. 5 (May 6, 2021): e0251282. https://doi.org/10.1371/journal.pone.0251282
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