How to use infrared light therapy for muscle recovery

Inspired by pro-level insight but tailored for everyday life, this approach helps you understand your body’s signals so you can make the right muscle recovery choices—without overthinking it. Discover the right form of heat, cold, or contrast therapy to ease aches and pains and restore balance and energy quicker. 

Designed for peak living, not just peak performance

Originally created to help professional athletes reset before high-stakes moments, this protocol works just as well for those of us navigating demanding days, not stadium lights. It’s a beautifully simple tool that helps you recover from workouts and physical strain faster so you can more quickly get back to feeling better and doing what you love.  

Recovery should match the kind of fatigue you’re feeling

This protocol helps you quickly identify what kind of recovery your body is asking for so you can give it the right recharge: 

• Metabolic fatigue: You feel heavy, sluggish, mentally foggy, or low in energy 
• Mechanical fatigue: You’re stiff, sore, or tight in specific areas 

Matching the right therapy to the right fatigue type is what makes this approach so effective. It’s intelligent recovery. 

Cold therapy, contrast therapy, and infrared therapy all have a place—but their effectiveness depends on timing and context. This protocol simplifies that. Instead of wasting time guessing, you’ll know exactly what to reach for—and why.

 

Protocol A: Metabolic fatigue

Follow this protocol if you’re experiencing these symptoms 

• Heavy legs 
• Lazy feeling in your body 
• Lack of energy or ‘pop’ when you run 

Treatment: Infrared sauna therapy 

• Duration: 30-40 minutes 
• Temperature: 110-140 degrees 

Why it works 

• Increases blood flow 
• Increase hormonal response to help adapt to exercise stress 
• Increase circulation, which helps the body process inflammation and recover faster because blood flow delivers nutrients and oxygen 
• Infrared light penetrates the body to increase body temperature at lower temps, reducing chance of dehydration and energy drain 
• Infrared light also delivers photon energy to cells, helping to increase energy rather than drain it 

 

Protocol B: Mechanical fatigue

Follow this protocol if you’re experiencing these symptoms 

• Soreness 
• Specific muscle soreness 
• Muscle tissue damage 

Treatment: Cold therapy or contrast therapy  

• Alternating cold shower or ice bath 
• Duration: 30 seconds – 2 minutes 
• Infrared Sauna: 15 to 20 minutes at 110-140 degrees 

Why it works 

• Cold reduces blood flow and prevents inflammation 
• Contrast therapy helps flush areas of the body and bring new oxygenated blood where needed