Fire, Ice, and the Art of Recovery

I have been deep in the editing process of my book, and one of my favorite sections to put together has been the one on recovery. So this week, I wanted to give you a piece of it. Here is a look at how I think about saunas, cold, and contrast (sauna and ice) therapy… both as a surgeon and as someone who trains.

Do You Sauna?

The sauna is one of my favorite recovery tools. It de-stresses the mind and body much like cold exposure does, and it releases many of the same chemicals when you stick with it. My preferred timing is after an evening workout.

The research points to a sweet spot of 5 to 20 minutes in a dry sauna at 176 to 212 degrees Fahrenheit. Regular use of infrared or Finnish saunas may support heart health, reduce joint pain, and improve athletic performance. One Danish study suggested 57 minutes a week. Another well known Finnish study from 2015 found a decreased risk of cardiovascular events and all cause mortality in people with a regular sauna practice.

Disclaimer: heat can negatively affect the organs, especially the brain, if done too long. Ease into it and build up slowly.

Pro tip: I also like a short three to five minute sauna before I work out, especially during the winter. It warms my body up before I start.

Why More Is Not Always Better

The sauna can increase growth hormone up to 16-fold. That sounds incredible, but there’s always a catch. A Slovakian study found that repeated identical stressors, like heat or exercise, actually blunt growth hormone release due to feedback inhibition. Translation? More is not always better. The dose makes the difference.

And for those wondering about the synthetic shortcut (i.e., injections). Research shows synthetic growth hormone does not make you stronger or improve performance, and might worsen endurance. That is the difference between being handed something and earning it. The natural version your body produces through hard training is more powerful, and the process of earning it is where the real benefit lives.

A Word On Cutting Weight

I have to say this clearly because it matters in fight sports. Using the sauna to dangerously dehydrate yourself can harm your organs. It might shed weight fast, but the risk is not worth it. The safest way to cut weight is with a certified nutritionist and a real plan. You cannot safely lose significant weight in just a few days.

Fire And Ice

I try to get one contrast therapy session each week, which includes two to four rounds of ice bath (2 to 3 minutes) and sauna (15 to 20 minutes). I look forward to it on my recovery day, and often invite people over after Sunday open mat at our gym.

The protocols in the literature are all over the place, so my advice is the same as always… listen to your body. I built up to my protocol over time. I come out immediately if I feel dizzy or lightheaded.

The reason it works is explained by your blood vessels. Heat opens them up (vasodilation), cold closes them down (vasoconstriction). I think of it as a workout for my heart. Heat promotes blood flow and tissue healing, cold reduces inflammation and swelling. Both help in recovery.

Is contrast therapy necessary? Probably not. But are there potential benefits for an overworked athlete? I think so.

Final Thoughts

Recovery is where the real gains happen. Heat, cold, and the contrast between them are powerful tools (and not for everyone). But remember, they are still just tools… not magic. Build slowly and listen to your body.

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Dr. Megan Lisset Jimenez 

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References:

Hannuksela M. L., Ellahham S. Benefits and risks of sauna bathing. American Journal of Medicine. 2001;110(2):118–126. PMID: 11165553. 

Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018 Apr 24. PMID: 29849692.

Laukkanen T, Khan H, Zaccardi F, Laukkanen JA. Association between sauna bathing and fatal cardiovascular and all-cause mortality events. JAMA Intern Med. 2015;175(4):542-548. PMID: 25705824.