Finnish sauna and post-sport recovery: a perfect duo

After a demanding sports performance, the body deserves proper recovery. And the Finnish sauna proves to be an ideal partner in restoring strength. The heat relaxes sore muscles, promotes circulation, and helps the body get rid of fatigue more quickly. If you exercise regularly, incorporate the sauna into your recovery ritual – your body will thank you.

What is Finnish sauna and why does it help?

Finnish sauna is a traditional form of sauna bathing that operates with high temperatures (usually between 80–100 °C) and low humidity. This dry and intense heat stimulates the vascular system, accelerates blood circulation, and allows for faster removal of waste products from the muscles. This shortens recovery time and reduces the risk of muscle tension or injury.

What happens in the body during sauna bathing:

• Blood flow increases in the muscles, improving tissue oxygenation.

• The body eliminates toxic substances and lactic acid, which accumulates during physical exertion.

• Muscle tension is released – the heat acts as a natural "muscle relaxant".

• The organism recovers faster, which is appreciated not only by athletes but also by people with physically demanding jobs.

Ideal timing – when to go to the sauna after sports?

It is best to wait about 30–60 minutes after training until the body calms down somewhat. It is also advisable to hydrate and have a light meal before sauna bathing – this way, the body will not be too exhausted, and the sauna will not represent an additional strain.

Recommended sauna cycle after sports:

• 2 to 3 sessions in the sauna for 10–15 minutes

• Cooling down between sessions with a cold shower or cooling pool

• Relaxation for at least as long as the stay in the sauna

• Sufficient fluids – ideally water, herbal tea, or sports drink

Sauna and sports massage – a combination that works

You can take recovery to the next level by incorporating a sports massage after the sauna. The body is better prepared after warming up, the muscles are softer and more relaxed, allowing the masseur to work more effectively on problematic areas.

The most common types of sports massages include:

• Recovery massage – relieves after physical exertion and calms the muscles

• Reflex massage – focuses on specific painful points

• Activation massage – suitable before performance to stimulate the muscles

• Rehabilitation massage – helps with recovery after injuries or strain

The combination of Finnish sauna + sports massage has beneficial effects not only on the body but also on the mind. With regular incorporation of this routine, fatigue, muscle soreness, and the risk of overload are significantly reduced. And perhaps most importantly – your body will reward you for this care with better performance and increased endurance.