These Expert-Recommended Infrared Sauna Blankets Help Soothe Sore Muscles

two women using infrared sauna blankets
10 Infrared Sauna Blankets to Help Sore MusclesHigher Dose, LifePro


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After an intense exercise or a hectic afternoon, few things beat heat therapy to melt away the stress of the day. Sauna blankets bring the health benefits of using a sauna without the hefty price tag of building a full-fledged spa in your home.

These blankets use far infrared radiation (FIR) technology and light to directly heat your body and increase its thermal energy, making you sweat—a lot. Profusely sweating may not seem ideal, but Casey Kelley, M.D., founder and medical director at Case Integrative Health, explains that it’s a great way to mobilize toxins and cleanse your body. “Toxins such as arsenic, cadmium, lead, and mercury can all be excreted through sweat, and one study links repeated sauna use with the normalization of mercury levels,” Dr. Kelley said.

Marylee Marre, F.N.P.-B.C., a board-certified nurse practitioner at the New York Center for Integrative Health, with a specialty in holistic and functional medicine, is also a fan of infrared sauna blankets’ detoxification. “Long-term oxidative stress from daily contact with environmental toxins can cause damage to our body’s cells and DNA, chronic inflammation, and other health issues,” Marre said. “By sweating, we can rid these toxins from our body so they do not negatively impact our health.”

Infrared sauna blankets can also help with muscle-tension relief after exercising and aid the recovery of your neuromuscular system after endurance training sessions, Dr. Kelley explains. “By applying heat to the injury, you in turn widen the blood vessels, leading to increased blood flow.” Dr. Kelly says, “This helps whisk away any remaining lactic acid, or other toxins in your muscles.” If you are not a fan of one of the many post-recovery tips trainers swear by for strong, pain-free muscles after a workout, then an infrared sauna blanket can be another option.

More research is needed to fully understand all the benefits of infrared sauna blankets as they are relatively new, but current studies are promising and there are no reports of harmful effects. Plus, it’s always a good idea to get a good sweat going and practice self-care, considering self-care is important for your long-term health. If you want to take self-care nights to the next level, read on to find the best infrared sauna blankets for the ultimate sweat and self-care experience.

Meet the Experts: Marylee Marre, F.N.P.-B.C.; Karena Wu, P.T., D.P.T.; Casey Kelley, M.D.; Alex Aksanov, P.T., D.P.T., M.H.S..

After intense exercise or a hectic afternoon, few things make us feel better than using heat therapy to melt away the stress of the day. Instead of a traditional sauna, which requires a trip to the spa or thousands of dollars to install in your home, we recommend using an infrared sauna blanket to help relieve tension and aid recovery. Not only are they more convenient than regular saunas, but they allow you to enjoy comparable health benefits at a more accessible price.

These blankets use far infrared radiation (FIR) technology and light to directly heat your body and increase its thermal energy, making you sweat—a lot. The idea of sitting in your sweat may not seem ideal, but Casey Kelley, M.D., founder and medical director at Case Integrative Health, explains that infrared sauna blankets can help with muscle-tension relief after exercising and aid the recovery of your neuromuscular system after endurance training sessions. “By applying heat to the injury, you in turn widen the blood vessels, leading to increased blood flow.” Dr. Kelly says, “This helps whisk away any remaining lactic acid, or other toxins in your muscles.”

Sauna blankets can also mobilize toxins and cleanse your body. “Toxins such as arsenic, cadmium, lead, and mercury can all be excreted through sweat, and one study links repeated sauna use with the normalization of mercury levels,” Dr. Kelley says.

Meet the Experts: Casey Kelley, M.D., founder and medical director at Case Integrative Health; Marylee Marre, F.N.P.-B.C., a board-certified nurse practitioner at the New York Center for Integrative Health; Karena Wu, P.T., D.P.T., a board-certified clinical specialist in orthopedic physical therapy at ActiveCare Physical Therapy; Alex Aksanov, P.T., D.P.T., M.H.S., a doctor of physical therapy at Stay Active Physical Therapy.


Whether you’re looking to speed up muscle recovery after the gym or sweat out some toxins, infrared blankets are a great way to enjoy spa-level relaxation in the comfort of your home. We’ve interviewed experts and scoured customer reviews to bring you a curated list of the best options for every budget. Ahead, find Prevention editors’ top infrared sauna blankets the internet has to offer, starting at just $90.

Infrared Sauna Blanket

The HigherDose Infrared Sauna Blanket was our most recommended option from experts, and its benefits and materials make it easy to understand why. Marylee Marre, F.N.P.-B.C., a board-certified nurse practitioner at the New York Center for Integrative Health, uses and loves this option. “This blanket utilizes far infrared rays, which helps deliver a deep detoxifying sweat, and allows your body to eliminate environmental toxins,” she says.

This blanket excels at detoxification thanks to its charcoal layer, which binds to pollutants and flushes out all the bad toxins on your skin. It’s also made of clay, crystals, and nontoxic PU leather, which Marre says makes it pass all non-Volatile Organic Compound standards. Even better, If you are sensitive to higher temperatures, HigherDose has a low minimum temperature with a wide range of options from 68 to 158 degrees Fahrenheit. Overall, this blanket reaps all the benefits of an infrared sauna blanket by improving circulation, relieving stress, detoxification, muscle recovery, and more.

<p><a href="https://www.amazon.com/dp/B09M8YQ4KB?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Infrared Sauna Blanket</p><p>amazon.com</p><p>$699.00</p>

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Infrared Sauna Blanket

amazon.com

$699.00

Infrared Sauna Blanket

Boasting over 2,900 five-star ratings, the SunHomeSaunas infrared blanket is the top-reviewed option on our list. Shoppers love how it's simple to use via remote control and folds neatly into an included carry bag for easy storage. Cleaning the SunHomeSaunas blanket is also a breeze: it unfolds and has a Velcro lining on the sides and bottom that allows you to wipe down every inch. The zipper closure also helps lock in heat, which ranges from 95 to 167 degrees. Best of all, it comes with a 30-day risk-free return policy and one-year warranty.

"The sauna blanket has been a game-changer for me in managing inflammation," wrote one happy reviewer. "Its convenient at-home use makes it easy to incorporate into my routine, and the gentle heat it generates has noticeably reduced my joint pain and muscle soreness. I've found that regular use has improved my overall flexibility and mobility."

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fsunhomesaunas.com%2Fproducts%2Fbestinfraredsaunablanket&sref=https%3A%2F%2Fwww.prevention.com%2Fhealth%2Fg43657360%2Fbest-infrared-sauna-blanket%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Infrared Sauna Blanket</p><p>sunhomesaunas.com</p><p>$499.00</p>

Sauna Blanket

We all know that prioritizing recovery is important, but actually finding the time to use a sauna blanket can be a whole other story. We love that the Surnuo Sauna Blanket has sleeves, meaning you can use your arms without needing to take them out of the blanket. Karena Wu, P.T., D.P.T., O.C.S., C.O.M.T., C.S.C.S., C.K.T.P., C.P.I., F.A.A.O.M.P.T., a board-certified clinical specialist in orthopedic physical therapy, and the owner and clinical director of ActiveCare Physical Therapy, recommends this option for its affordability and convenient sleeves.

“[An infrared] blanket covers you and encases you in warmth which can help you relax, unwind, and destress as your body warms up,” she says. This way, your entire body will benefit from the increase in blood circulation, detoxification, and muscle-tension relief, but you can still read a book or go on your phone.

<p><a href="https://www.amazon.com/dp/B094Y12WDN?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Sauna Blanket </p><p>amazon.com</p><p>$79.99</p>

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Sauna Blanket

amazon.com

$79.99

Home Infrared Sauna Blanket

Constant traveling can wreak havoc on the body, which is why the REVIIV Infrared Sauna Blanket can come in handy. It folds up neatly into an included bag, making it easy to bring with you or store when not in use. Whether your legs get sore after hours of driving or you experience back pain following a long flight, this portable sauna blanket is an excellent choice for on-the-go relief.

We also love that this sauna blanket has a machine-washable insert to help soak up sweat and protect your skin from direct heat. Plus, five different heat settings let you choose a temperature between 85 and 185 degrees, depending on your needs.

<p><a href="https://www.amazon.com/dp/B0BH57D17Q?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Home Infrared Sauna Blanket</p><p>amazon.com</p><p>$249.00</p>

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Home Infrared Sauna Blanket

amazon.com

$249.00

HeatPod Sauna Blanket

New to infrared sauna blankets? For a no-fuss, easy-to-use option, this blanket’s intuitive design just might be the one for you. “[This blanket has] a zipper closure for ease, has zero EMF heating coils, comes with a storage bag and is a simple, clean design,” Wu says. Beginners can take it slow and find their ideal temperature with the fine precision control.

The company says this blanket’s carbon fiber coils evenly distribute heat and replace any EMF heating coils that may be found in other blankets, which can feel less daunting if it’s your first time sweating under a high-tech blanket. The only maintenance this blanket needs is a wipe-down after usage thanks to its waterproof material.

<p><a href="https://www.amazon.com/dp/B0BC96BQ53?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>HeatPod Sauna Blanket</p><p>amazon.com</p><p>$499.00</p>

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HeatPod Sauna Blanket

amazon.com

$499.00

Sauna Blanket

For plus-size shoppers concerned about the dimensions of infrared sauna blankets, look no further than this under-$200 pick. “LifePro Sauna Blanket can suit extra-large body types, has a zipper cut outs to expose your arms and has a lifetime support and warranty,” Dr. Wu says.

The two size options and ability to create more space with the zipper cutouts mean people of all body sizes can comfortably lay in this blanket. If you need to use your arms or just want to heat up your legs and torso, we love that this blanket has handy arm cutouts. It also has a relatively low starting temperature, with a range of 77 to 176 degrees Fahrenheit.

<p><a href="https://www.amazon.com/dp/B09Y9KK6XL?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Sauna Blanket</p><p>amazon.com</p><p>$179.99</p>

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Sauna Blanket

amazon.com

$179.99

Infrared Sauna Blanket V2

If you're a fitness lover whose workout routine often leaves you with sore, aching muscles, we recommend MiHIGH's infrared sauna blanket. The hand controller is detachable and the design is simple and clean, making it one of the more attractive options on our list. It also comes complete with a carry bag for pain relief on the go.

Even professional athletes swear by the MiHIGH blanket, such as UFC fighter Michael Chiesa, who according to the brand reviewed the blanket and said, “The MiHIGH sauna blanket provides me the same benefits as a sit down infrared sauna, but in the portability of a blanket,” he said. “When I’m on the road and stressed, I use my MiHIGH sauna blanket to help with my muscle recovery, help me lose weight, and relax me before heading to bed every night.”

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.mihigh.com%2Fproducts%2Finfrared-sauna-blanket&sref=https%3A%2F%2Fwww.prevention.com%2Fhealth%2Fg43657360%2Fbest-infrared-sauna-blanket%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Infrared Sauna Blanket V2</p><p>mihigh.com</p><p>$499.00</p>

Infrared Sauna Blanket

If EMF rays are a concern for you, the Heat Healer blanket’s natural heat therapy technology has got you covered. “This blanket has EMF-blocking technology which means it is not just ‘low’ EMF but rather is effective in blocking out magnetic fields across the entire blanket,” Marre says.

This blanket has a carbon fiber heating element to emit FIR and certified non-toxic materials to keep you safe. On par with HeatHealer’s anti-artificial vision, there are 96 jade and tourmaline stones in the Heat Healer blanket to absorb and evenly distribute heat, emit negative ions, and relieve stress as these stones are found in nature.

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fheathealer.com%2Fproducts%2Finfrared-sauna-blanket&sref=https%3A%2F%2Fwww.prevention.com%2Fhealth%2Fg43657360%2Fbest-infrared-sauna-blanket%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Infrared Sauna Blanket</p><p>heathealer.com</p><p>$448.50</p>

Calming Heat Sauna Wrap

Enjoy two spa treatments in one with Sharper Image's massaging sauna wrap. Not only does this blanket have eight different heat settings up to 150 degrees, but it also offers three levels of massage vibrations to provide additional muscle relief.

We love that this device has an auto-shutoff timer after 30 minutes, minimizing the risk of a fire. Should you want to use it longer than 30 minutes, the remote control also makes it easy to add 15-minute increments for up to one hour of use. Once you're done using the sauna wrap, simply clean the water-resistant interior with a damp cloth or disinfectant wipe.

<p><a href="https://go.redirectingat.com?id=74968X1596630&url=https%3A%2F%2Fwww.walmart.com%2Fip%2FSharper-Image-Calming-Heat-Sauna-Wrap-8-Heat-Levels-3-Massaging-Vibrations-Gray%2F555878366&sref=https%3A%2F%2Fwww.prevention.com%2Fhealth%2Fg43657360%2Fbest-infrared-sauna-blanket%2F" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Calming Heat Sauna Wrap</p><p>$189.90</p>

Thera360 PLUS Portable Infrared Sauna

A slightly different option than the other sauna blankets, this portable sauna dome allows you to sit up as you would in a regular sauna and keep your hands free to use. This portable sauna utilizes full spectrum infrared frequencies, from near infrared light to FIR. “Near infrared stimulates collagen and elastin production giving you that youthful appearance,” Marre said. According to NASA, near infrared light is closer in wavelength to visible light (the colors we can see with our naked eye), which means its wavelength is shorter than FIR.

This product comes at a high price of $1,299, making it a luxurious pick, but its durability will pay-off in the long run. It’s also still just as portable as the blankets, with an included carrying case.

<p><a href="https://www.amazon.com/dp/B09PWW9LBD?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2141.g.43657360%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Thera360 PLUS Portable Infrared Sauna</p><p>amazon.com</p><p>$1299.00</p>

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Thera360 PLUS Portable Infrared Sauna

amazon.com

$1299.00

How to choose an infrared sauna blanket

While there are a ton of great options on the market, finding the best one for your needs will make your experience all the more enjoyable. That's why our editors did the work of finding the best infrared sauna blankets on the market. Here are a few factors to keep in mind before purchasing:

  • Arm use/accessibility: Some infrared sauna blankets have sleeves and arm cutouts, allowing for easier temperature control and phone usage, while others have a single sleeve for your arms and body.

  • Price: Our selects range from $90 to $600 with varying features across the board. More affordable models tend to have simpler designs, while pricier options boast more premium fabrics and functions.

  • Portability: If you plan on using your infrared sauna blanket on the go, we recommend choosing a travel-friendly model. Plenty of our selections are fully portable and even come with travel bags for easy transport.

  • Level of EMFs: EMFs emitted from infrared sauna blankets should not be a reason for concern as they are alow-level radiation that is harmless to humans. According to the National Cancer Institute, no mechanism of EMF radiation causing cancer has been identified. Even our cell phones emit low-level EMFs, and this energy is too low to damage DNA or cause health issues.

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What are the benefits to an infrared sauna blanket?

Marre is a fan of infrared sauna blankets’ detoxification benefits. “Long-term oxidative stress from daily contact with environmental toxins can cause damage to our body’s cells and DNA, chronic inflammation, and other health issues,” Marre says. “By sweating, we can rid these toxins from our body so they do not negatively impact our health.”

Sweating creates a ripple effect of additional benefits, such as detoxification, skin improvement, and improved cardiovascular health. “It helps unclog pores and remove dead skin cells, which helps improve the overall health and appearance of your skin,” Aksanov says. “It also supports the immune system by helping fight off infections and illnesses by creating an environment that is hostile to bacteria and viruses, which helps prevent infections. Lastly, it helps improve cardiovascular health by increasing heart rate and blood flow. It helps lower blood pressure and reduce the risk of heart disease.” The blankets’ benefits also include soothing sore muscles, stress relief, pain relief, improved circulation, weight loss, and increased blood flow, according to Aksanov.

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Do infrared sauna blankets work?

Current research on infrared sauna blankets looks promising, and Dr. Kelley says patients have experienced many benefits with these blankets. “As a physician, I’ve seen patients have great results with infrared sauna blankets, however, it is important to invest in one that is high-quality,” Dr. Kelley says. “Infrared saunas have many well-documented and researched health benefits and a sauna blanket uses the same technology. These include cleansing your body of toxins via sweat, muscle recovery (particularly post exercise), boosting your cardiovascular health, and even easing chronic pain.”

While infrared sauna blankets provide similar effects to traditional saunas, there are a few key differences. According to Mayo Clinic, a regular sauna uses steam to increase the temperature in a room, while an infrared sauna directly warms your body with light, rather than heating up the surrounding air.

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Are infrared sauna blankets safe?

More research is needed to fully understand all the benefits of infrared sauna blankets as they are relatively new, but current studies are promising and there are no reports of harmful effects. Though some infrared sauna blankets emit low levels of Electric and Magnetic Fields (EMFs), a.k.a radiation, the National Institute of Environmental Health Sciences says the low level the blankets use is harmless. But if you’re worried about any type of radiation, there are many infrared sauna blankets with low EMFs and even those with EMF-blocking technology.

To ensure safety, review the materials, and specifications, and check if the product has been tested and certified. Also, always follow the instructions and do not exceed the maximum recommended time limits. The ideal temperature is up to each individual, as long as you take note of how your body is feeling throughout the session. Start off low and slowly increase your temperature over time.

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How often should I use an infrared sauna blanket?

Follow the instructions and consult the manufacturer with any questions about use, as it varies from person to person and blanket to blanket. It’s also best to consult your healthcare provider before incorporating an infrared sauna blanket into your routine if you have any underlying conditions. Sunlighten, recommends sessions three to four times a week, and MiHIGH recommends using its infrared sauna blanket two to three times per week. However, there is no strict answer, as it’s mostly up to the individual’s best judgment.

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Who should use an infrared sauna blanket?

Infrared sauna blankets are a great option for anyone who wants to enjoy the benefits of a sauna from home, but infrared sauna therapy can provide pain relief for certain conditions. “People with stiffness or chronic pain, for example, arthritis, fibromyalgia, chronic pain syndromes, or people who want to lose weight and destress can benefit from using infrared sauna blankets,” Dr. Wu said.

You should hold off on using infrared sauna blankets while pregnant, sick, or under the influence. “If you are pregnant, avoid infrared sauna blankets for the same reason you should avoid all saunas and hot tubs,” Dr. Kelley says. “Additionally, it’s important to avoid a sauna blanket if you are suffering from a high fever, or under the influence of drugs or alcohol. These substances limit your blood vessels’ capability to expand, and they might be unable to handle the increased blood flow that comes with using a sauna blanket.”

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What should you wear under an infrared sauna blanket?

For best results, we recommend wearing clothing to provide a barrier between your skin and the direct heat source. A lightweight, long-sleeved shirt, pants, and socks will protect your skin while soaking up sweat, making it easier to keep the blanket clean. Some experts recommend sliding a thick towel underneath the blanket for additional comfort and sweat absorption.

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How we chose the best infrared sauna blankets

We consulted Casey Kelley, M.D., founder and medical director at Case Integrative Health; Marylee Marre, F.N.P.-B.C., a board-certified nurse practitioner at the New York Center for Integrative Health; Karena Wu, P.T., D.P.T., O.C.S., C.O.M.T., C.S.C.S., C.K.T.P., C.P.I., F.A.A.O.M.P.T, a board-certified clinical specialist in orthopedic physical therapy at ActiveCare Physical Therapy;Alex Aksanov, P.T., D.P.T., M.H.S., a doctor of physical therapy at Stay Active Physical Therapy. We also conducted our own research and sifted through tons of online reviews to find the best infrared sauna blankets available

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Why trust us?

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

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