Snap, crackle, and pop may be some of the sounds that you hear coming from your knees as you rise up from a seated position. Knee pain affects twenty-five percent of the adult population, and in 2024 knee replacement surgery reached an all time high. (1) The knees are the foundation of movement for humans and unfortunately this intricate joint may receive more wear and tear than it can handle.
Using a sauna to improve the function and health of your knees may be a powerful way to ensure full, pain free mobility. Whether you are looking to improve your knee health and reduce pain, attempting to avoid a full knee replacement, or perhaps during the recovery process after surgery looking for post-operative care, saunas may be one way to help you support your knees.
As it turns out the heat from a sauna can help reduce inflammation and improve circulation. If you would like to take your knee care to the next level the data suggests that the type of sauna that you use does matter. An infrared sauna can double the positive benefits for knee health by improving circulation, reducing inflammation and also by repairing connective tissues, as well as by stimulating angiogenesis (the development of new blood vessels). Additionally, if you are recovering from knee replacement surgery you may want to use infrared light to help with wound healing on the flesh itself.
Healthy functioning knees are so important for quality of life. The ability to stay active and participate in your favorite hobbies will keep the mind and body young and vital.
Find out exactly how saunas can help improve knee health to avoid knee surgery, or simply to improve their strength and mobility. Furthermore, discover how to incorporate an infrared sauna into your recovery protocol from knee surgery. Additionally, decode the science behind infrared light and the creation of new blood cells to improve overall joint pain.
Why are Knees Breaking Down and Being Operated on at Such a High Frequency?
The prevalence of knee replacement surgery has surged over the past decades. The architecture of the knee joint has not changed, so why are knees breaking down at a faster rate than ever before? There appears to be a confluence of factors between an aging population, a more obese population, as well as improved surgical technology making surgery a more appealing option to resolving knee pain.
According to a publication from the National Library of Medicine entitled ‘Increasing Prevalence of Knee Pain and Symptomatic Knee Osteoarthritis’ (1) knee pain and lack of function affects a quarter of the adult population in America.
“Frequent knee pain affects approximately 25% of adults, limits function and mobility, and impairs quality of life.” (1)
Another factor leading to increased knee pain may be representative of a more active population as well as other factors previously mentioned. Despite the prevalence of knee pain, it is not necessary to continue to live with this condition as there are many alternative ways to decrease knee pain and improve function.
If you are living with knee pain and are ambivalent about surgery, or perhaps your knee pain has not deteriorated to the point of needing surgery, consider using both infrared light as well as a sauna to decrease knee related discomfort.
Improve Knee Health with Regular Exposure to Heat and Infrared Light
- Reduce Inflammation
- Improve Circulation
- Strengthen Connective Tissues
- Increase Angiogenesis
It is not only the older demographic in our society that suffers from knee pain, but rather many young and very active individuals will likely experience knee pain from overuse. Whatever the reason may be, if you are looking to improve the health of your knees you can do so without surgery by using an infrared sauna regularly.
There are certain instances when surgery is necessary, such as immediately after a knee injury, and according to the Mayo clinic it is best to receive medical attention for these injuries.
“Ligament tears, such as ACL or PCL tears, cartilage (meniscus) tears, fractures of the kneecap (patella) or other bones, and dislocations of the kneecap or entire joint.” (2)
If you are not dealing with a single trauma to the knee during an accident, but rather ongoing knee pain, stiffness, or soreness you may want to consider alternative means of healing your knee. Infrared saunas can help to reduce inflammation, improve circulation, strengthen connective tissues, and increase blood vessel rejuvenation.
Reduce Inflammation with Both Traditional Saunas and Infrared Light
Exposure to appropriate heat from either an infrared sauna or a traditional sauna will help to decrease inflammation in the knee joint. The hormetic results from exposure to the heat of a sauna are many. One of these results is the release of a variety of cytokines involved with anti-inflammatory processes.
During a sauna, interleukin-6 (IL-6) is released from the liver in response to the heat. Once this is released it signals a cascade of biochemical reactions including the release of interleukin-10 (IL-10) which is an anti-inflammatory cytokine. According to a publication from the National LIbrary of Medicine entitled ‘The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations. A Mechanistic Review’ (3) the authors say this about anti-inflammatory signals in response to a sauna.
“IL-10 is an important cytokine in the healing process, as it ameliorates the inflammation cascade and inhibits several pro-inflammatory cytokines such as tumor necrosis factor-alpha and C-reactive protein (CRP). CRP is considered one of the strongest independent markers of systemic inflammation, and an elevation in CRP plasma levels correlates strongly with the risk of future adverse cardiovascular events.” (3)
Through no active effort it is possible to sit in any kind of sauna and allow the body to reduce both site specific, as well as overall inflammation. Many knee challenges, or low grade pain and lack of mobility are the direct result of inflammation. By reducing the inflammation in the knee it is likely that most, if not all pain will be reduced or eradicated. It is important to sauna at least 4-7 times a week for best results in terms of reducing inflammation. Each sauna session should last at least 20 minutes to allow for the bio-chemical changes and cytokine releases to take place.
In addition to removing inflammation from the knee biochemically, it is also possible to improve circulation and vasodilation with 20 minutes of sauna.
Improve Circulation With Sauna Bathing to Reduce Knee Pain
During a sauna session, circulation is improved via the vasodilation of blood vessels. This is simply the widening of blood vessels in response to the internal heat during a sauna. Vasodilation improves circulation which helps to alleviate joint pain by more effectively delivering necessary nutrients and oxygen in the blood throughout the body.
If the knees are under ongoing strain, they will respond well to an increase in circulation and the efficient delivery of necessary healing nutrients to the joint. In addition to healing joints, improved circulation also positively affects cardiovascular factors. According to a publication from the National Library of Medicine entitled:“Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence” (4) the researchers relay this information.
“It has been postulated that regular sauna bathing may improve cardiovascular function via improved endothelium-dependent dilatation, reduced arterial stiffness, modulation of the autonomic nervous system, beneficial changes in circulating lipid profiles, and lowering of systemic blood pressure.” (4)
Regardless of the style of sauna that you choose to use, it is possible to increase circulation as well as reduce inflammation, both of which will improve overall knee health. It is also important to include exposure to infrared light in your sauna.
Increase Collagen Production to Heal Connective Tissues
While the protein collagen may be most famous for its role in maintaining a youthful expression in the skin, the reality is that it is also a major player in the health of your connective tissues. Improving the health of the connective tissues will increase the strength and elasticity of the ligaments in the knees to hopefully help prevent future injury.
Exposure to both near and far infrared light affects the body’s ability to more effectively produce collagen. While healthy glowing skin may be a byproduct of this process, the real meat is in its impact on joint health. A publication from the National Library of Medicine entitled ‘Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation’ (5) expands upon the power of infrared light frequency to induce an increase in collagen production when the authors write this.
“To date, there is no agreement on the optimal wavelengths of the radiation used, but in the vast majority of cases, wavelengths from 630 nm (red light) to 950 nm (near-infrared light) are used since they are well absorbed by the chromophores of the skin and penetrate to the deepest layers where collagen production occurs.” (5)
Photobiomodulation is defined by the same authors when they relay this information.
“Photobiomodulation (PBM) is a procedure that uses light to modulate cellular functions and biological processes. Over the past decades, PBM has gained considerable attention for its potential in various medical applications due to its non-invasive nature and minimal side effects.” (5)
In addition to reducing inflammation in the knees and improving circulation, it is also possible to strengthen ligaments and tendons in the knees by increasing the availability of collagen fibers in the body via exposure to infrared light. For best results use a full spectrum infrared sauna that includes both near and far infrared light.
Augment Angiogenesis: The Development of New Blood Cells
Imperative to any healing process in the body is the presence of healthy young blood cells. Angiogenesis is the creation of new blood cells. These fresh new blood cells can help deliver oxygen and other valuable nutrients to the healing process, including to the knees.
In a paper published by the National Library of Medicine entitled “Angiogenesis and wound repair: when enough is enough’ (6) the researchers write this about the body’s healing process:
“All animals heal, and the ability to heal is requisite for human health. One aspect of repair that has always been considered to be essential for adequate healing is the creation of a new vasculature via angiogenesis.” (6)
Whether a lesion to the skin requires wound healing or the knee joints, an intricate aspect of this process is angiogenesis. One way to ensure that new blood cells are being created at a sufficient rate in the body is to ensure that exposure to infrared light occurs several times a week.
The journal Science Direct published a peer reviewed paper entitled ‘Far-infrared radiation and its therapeutic parameters: A superior alternative for future regenerative medicine?’ (7)
“FIR can promote vascular repair, regeneration, and new vessel formation and improve blood flow, potentially useful in angiogenesis-related diseases. For instance, FIR can be an alternative therapy to enhance blood flow and maintain the arteriovenous fistula (AVF) normality. It can reduce the plasma asymmetric dimethylarginine (ADMA) concentration and help improve the blood flow, maturation, and patency of newly formed AVFs in patients with diabetic kidney disease (DKD). On the one hand, it can cause local vasodilation and increase blood flow through thermal effects.” (7)
* Fir= Far infrared light radiation
While the authors describe health benefits to much more serious diseases such as Kidney disease, the reality is that increasing angiogenesis will ultimately help to improve the health of any diseased portion of the body, including injured knees. So, if you are suffering from knee pain, remember to turn to infrared light to induce blood cell creation, and improve connective tissue repair by augmenting collagen production.
While saunas and infrared light can help to strengthen and protect the knee joints, what happens if you have already had knee replacement surgery?
Post Operative Care For Knee Replacement Surgery
If you have recently had knee surgery then undoubtedly there will be many aspects of your post surgery recovery protocol. Perhaps consider incorporating both infrared light and eventually sauna to hasten wound healing and protect the connective tissues of your knee.
It is important to first consult with your surgeon to ensure that your new knee can withstand the heat of a sauna or the effects of infrared light.
In the initial days after surgery you may want to skip the high heat sauna to avoid excessive sweating and moisture entering into the surgical wound. Both near and far infrared light can help to hasten the wound healing at the entry point of surgery. Additionally, exposure to infrared light after surgery can help to strengthen the connective tissues in the knee joint and aid in the adjustment process to the presence of the new knee replacement.
According to the publication ‘Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation’ (5) infrared light can powerfully heal wounds in two primary ways.
“Photorejuvenation acts through two complementary and sequential cellular mechanisms: (1) selective photothermolysis and (2) the induction of wound healing responses. Selective photothermolysis takes advantage of the absorption capacity of specific wavelengths by endogenous skin chromophores such as hemoglobin. This absorption induces a thermal increase in the dermis, which generates controlled damage. As a consequence, the tissue processes of dermal wound repair are triggered” (5)
You can use infrared light for several weeks after surgery. This can be done in an infrared sauna at a very low heat with the door open so as to ensure that no sweating occurs, or by shining a ‘red light tower or hand held device’ on the knee. Eventually you may be ready to use a sauna at your surgeon’s discretion once skin wounds are fully healed.
Once your surgeon has approved your return to the sauna after knee surgery, you can begin to benefit from the heat of the sauna to reduce post-operative inflammation and encourage blood circulation to the knees.
Ultimately, you will be able to enjoy all of the benefits of a sauna even after you heal from knee surgery. Please be sure to consult with your surgeon to ensure that sauna use is safe for your knee replacement.
Turn to the Power of Infrared Light and Sauna Bathing to Improve Knee Health Before and After Surgery
Healthy knees are the cornerstone to a healthy life. Mobile and pain free knees allows us all to enjoy physical activity as well as hobbies that bring enormous joy. Maintaining healthy knees can start at any age. As a preventative measure individuals can begin using a sauna during adolescence to develop healthy knees for a lifetime.
The data from reputable research suggests that while both types of saunas are powerful healing tools for the knees, there are several mechanistic advantages to using infrared light in addition to heat. Ultimately, using a full spectrum infrared sauna will allow exposure to both near and far infrared light as well as the benefits of appropriate heat.
Prevent wear and tear on the knees by engaging in several sauna sessions each week (3-7) lasting for at least 20 minutes. If you have already had the unfortunate experience of injuring your knees and require surgery, use infrared light to help heal the surgical wound and at your doctor’s discretion, make your way back to the sauna for a full healing of the knee joints.
Please consult with your surgeon to ensure that your knee replacement can withstand the high heat of a sauna. Most are likely to be fine in a sauna. Furthermore, if you plan to sauna frequently then it is imperative to maintain a healthy level of hydration at all times.
Keep being active and enjoying your favorite hobbies by proactively protecting your knees with an infrared sauna!
Sources Cited:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3408027/
- https://www.mayoclinic.org/diseases-conditions/knee-pain/symptoms-causes/syc-20350849
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7908414/
- https://pubmed.ncbi.nlm.nih.gov/30077204/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11049838/#:~:text=To%20date%2C%20there%20is%20no,deepest%20layers%20where%20collagen%20production
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6608066/
- https://www.sciencedirect.com/science/article/pii/S1043661824002949#bib42