THE JOINT

Your weekly dose of RA wellness

Know someone with RA who struggles with stiffness or recovery? Forward this issue to them before you forget.

Heat & Ease

Some weeks, movement feels easy. Other weeks, your joints remind you that it is not.

This week’s Movement focus is sauna use. It does not replace exercise, but it can help you move more comfortably, recover faster, and reduce stiffness when your body needs extra support.

If you have ever wondered how hot, how long, or how often to use a sauna for RA, this issue breaks it down into a simple, usable plan.

What Sauna Can (and Cannot) Do

Sauna works best as a symptom-support tool, not a therapy that changes the underlying disease.

What sauna can do:

• temporarily reduce pain and stiffness
• improve muscle relaxation and mobility
• support stress reduction, sleep, and recovery

What sauna cannot do:

• cure rheumatoid arthritis
• replace medications
• stop disease progression
• serve as a good option during active inflammatory flares

In people with stable RA, infrared sauna around 55°C (131°F) for about 30 minutes, twice per week has been associated with short-term improvements in pain and stiffness. Benefits are typically felt during or shortly after sessions, which is why sauna works best as a recovery tool that supports movement.

Research Insight: The Exercise-Like Effect

Sauna does not replace exercise, but the body responds to heat exposure in ways that resemble moderate cardiovascular activity.

During a session:

• heart rate rises to levels similar to light-to-moderate exercise
• circulation improves through blood-vessel dilation
• heat-stress proteins activate, supporting cellular recovery

Because of these responses, sauna is often described as exercise-mimicking therapy, particularly helpful on days when joint pain or fatigue limits traditional workouts.

Saunas Explained

Traditional (Finnish-style)

• dry hot air
• higher temperatures
• stronger cardiovascular response

Infrared (IR)

• radiant heat
• lower air temperature
• often easier for beginners or heat-sensitive individuals

How to Start

Step 1: Choose one sauna type for the first month. Infrared is often the easiest starting point.

Step 2: Start small

• Infrared: 10–15 minutes at 113–122°F
• Traditional: 5–8 minutes on a lower bench

Step 3: Progress gradually. If you feel better afterward or the next day, add 2–5 minutes per session or increase frequency slowly.

The Simple Sauna Protocol

Safety + Hydration

Talk with your provider before starting, especially if you have additional medical conditions. Avoid sauna use during active inflammatory flares.

Sweating creates real physiologic stress, so hydration is important.

Drink water before and after each session. If you sweat heavily, consider adding electrolytes, especially if you are prone to cramps, dizziness, or headaches.

Did You Know?

Many people expect sauna benefits to build slowly, but many individuals with rheumatoid arthritis notice improvements during or immediately after sessions, especially in stiffness and mobility. This is why sauna works best as a movement-support recovery tool, not a standalone therapy.

Remember

Start shorter and cooler than you think you need. Build gradually. Hydrate before and after every session. Skip sauna during strong inflammatory flares.

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