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Infrared Therapy for Athletes:

Boosting Recovery and Performance Naturally

Infrared therapy is increasingly used by athletes seeking natural and effective ways to enhance recovery and performance. Research shows that far-infrared (FIR) heat can improve neuromuscular recovery and reduce fatigue during high-intensity training phases (Noponen et al., 2015). It has also been linked to reduced oxidative stress and pain relief, making it a valuable tool in athletic care (Terranuova Bracciolini, 2020).

What Is Infrared Therapy and How Does It Help Athletes?

Infrared therapy includes Far-Infrared (FIR) and Photobiomodulation (PBM), both of which offer unique benefits. FIR therapy supports performance recovery and helps regulate hormones like testosterone and cortisol (Noponen et al., 2015). PBM, which uses red or near-infrared light, enhances muscle output, reduces inflammation, and improves mitochondrial function (Ferraresi et al., 2016). Additionally, FIR therapy reduces lactic acid buildup and oxidative damage post-exercise (Wiriawan et al., 2024), while PBM used pre-exercise improves VO₂ max and reduces muscle damage (Tomazoni et al., 2019). Infrared imaging can also assist in injury prevention and recovery tracking (Fernández-Cuevas et al., 2017).

Infrared
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Are There Any Risks? Who Should Avoid Infrared Therapy?

Despite its benefits, infrared therapy isn’t suitable for everyone. Overexposure to infrared heat, especially without regulation, may cause skin photodamage (Thareja et al., 2020). Though generally safe for cardiovascular health (Hsieh et al., 2012), infrared therapy is not recommended for pregnant women due to possible teratogenic effects (Crinnion, 2011). Always consult a healthcare provider before beginning infrared treatments.

Best Practices: How Athletes Can Use Infrared Therapy Safely and Effectively

Athletes can incorporate FIR therapy through sauna sessions, wearables, or lamps to boost post-training recovery and muscle performance. FIR saunas have been shown to reduce soreness and restore explosive power after resistance workouts (Ahokas et al., 2022). FIR-emitting garments may aid thermoregulation and blood flow, further improving endurance and recovery (Bontemps et al., 2021). PBM, when applied before or after workouts, supports muscle hypertrophy, reduces inflammation, and promotes functional recovery (Ferraresi et al., 2016). Used consistently and correctly, infrared therapy can become a powerful tool in any athlete’s recovery routine.

< Recommendation by Our Experts>

  • Consult Healthcare Providers: Before incorporating infrared therapy into your routine, especially if you’re pregnant or have underlying health conditions, consult with a healthcare professional to ensure it’s suitable and safe for you.

  • Use Moderately and Consistently: While FIR and PBM therapies can enhance recovery and performance, avoid overexposure to prevent potential skin photodamage. Utilize the therapy consistently and in moderation for optimal benefits.

  • Tailor Therapy to Training Needs: Integrate FIR saunas or garments post-workout to reduce soreness and improve recovery, and use PBM before or after exercising to enhance muscle performance and reduce inflammation. Adjust your use according to your specific training demands and recovery goals.

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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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