We're sharing you can use hot tub therapy to deal with muscle soreness.
Hot Tub After Workout – How It Helps Regenerate Your Muscles
Using a hot tub for workout recovery can provide many health benefits. We share how hot tubbing can help with both pre and post working out.
Whether you’re new to working out, or a seasoned athlete, using a hot tub for workout recovery or preparation can have amazing effects. We are going to share with you the benefits of a hot tub:
- AFTER you exercise
- and BEFORE you exercise
As well as:
- How long to use your hot tub
- And when to use your hot tub
Table of Contents
Show
Hot tub workout timing at a glance
15–20min
cool-down before soaking after exercise
30min max
post-workout soak limit
10min
pre-workout warm-up soak
Benefits of Hot Tubbing AFTER a Workout
Using a hot tub after a workout carries many benefits for your health. Some of these benefits include:
- Increased Blood Circulation: Due to the warm water, your blood vessels will expand and increase your blood flow.
- Lower Blood Pressure: Blood pressure goes hand in hand with your circulation. With increased circulation comes lower blood pressure.
- Burn Additional Calories: If you are looking to lose weight or burn some more calories, soaking in a hot tub can help to burn up to as many calories as a half hour walk. Research from Loughborough University found that an hour of hot water immersion burned roughly 140 calories, about the same as a brisk 30-minute walk.
- Less Muscle Soreness: With increased blood flow, your body also processes lactic acid quicker. This acid buildup is what contributes to muscle soreness, so the quicker you can process it, the less sore you will be.
Do Hot Tubs Help Sore Muscles and Muscle Recovery?
Hot tubs are highly effective for muscle recovery, particularly for soothing sore muscles after intense exercise. The warm water and massaging jets work together to promote hot tub muscle recovery by relaxing tight muscles and reducing inflammation. For those wondering, “do hot tubs help sore muscles?” the answer is yes, hydrotherapy in a hot tub can alleviate discomfort by improving blood flow, which helps flush out lactic acid, a key contributor to post-workout soreness. Whether you’re dealing with aches from running or heavy lifting, a hot tub for sore muscles can provide significant relief, making it a go-to solution for athletes and fitness enthusiasts alike.
Hot Tub vs. Hot Bath After Workout
While a hot bath after workout can provide some relaxation, it lacks the advanced hydrotherapy features of a hot tub. Hot tubs offer powerful jets that massage muscles, enhancing the benefits of a hot bath after workout by targeting specific areas of soreness. The benefits of a Jacuzzi after workout are similar, as Jacuzzi is a brand of hot tub with specialized jets for muscle relief. For those considering a spa after workout, a hot tub provides a more dynamic experience compared to a static hot bath, making it ideal for post-workout recovery.
Who Can Benefit From Using a Hot Tub After a Workout
Anyone can benefit from using a hot tub, even if you don’t work out! Hot tubbing provides many health benefits that can make you feel better every day. However, if you do workout, or experience muscle soreness, using a hot tub can provide additional benefits.
When to Use Your Hot Tub Post-Workout
Be careful to not overheat when using your hot tub post-workout. You should wait at least 15-20 minutes after your workout has finished to allow your body to cool off. This will also help to prevent dehydration since the heat of the water can have adverse effects on your hydration levels.
How Long to Use Your Hot Tub Post-Workout
For maximum efficiency, limit your use to no more than 30 minutes. This ensures you receive the healing benefits, but do not overheat or get dehydrated.
Pro Insight • Epic Hot Tubs Service Team
“Two different clocks trip people up after a workout. The first is when to get in: give yourself 15 to 20 minutes to cool down and rehydrate before you soak, not straight off the treadmill. The second is how long to stay: keep the session to about 30 minutes so the heat helps you recover instead of leaving you overheated. And if you are managing a heart condition, high blood pressure, or an actual injury, clear it with your doctor before you make hot soaking part of your routine.”
Hot Tub Before or After Workout: Which Is Better?
Deciding whether to use a hot tub before or after exercise depends on your goals. Using a hot tub before a workout can warm up your muscles, increase flexibility, and reduce the risk of injury, making it ideal for activities like running or yoga. Conversely, a hot tub after exercise excels at promoting muscle recovery by reducing soreness and improving circulation. For optimal results, many users combine both, using a hot tub for recovery post-workout and as a warm-up pre-workout. The choice depends on your workout type and recovery needs.
Benefits of Using a Hot Tub Before a Workout
Hot tubs aren’t just beneficial for after your workout, but can also help with your pre-workout. Some reasons you might want to use your hot tub before a workout include:
- Warm Up Your Muscles: The warm water of a hot tub can help to loosen up your muscles and prevent muscle strains.
- Increase Circulation: Just like when using a hot tub after your workout, soaking beforehand can increase your blood flow and circulation and get you prepared for your exercise.
Who Can Benefit From Using a Hot Tub BEFORE a Workout
Using a hot tub before exercise can be beneficial for many people. Runners, weightlifters or people practicing yoga can find a pre-workout soak especially helpful. Giving your body the time to loosen up, paired with stretching beforehand will ensure you are fully prepared and lower the risk of exercise related injury.
When to Use Your Hot Tub Pre-Workout
When using a hot tub before your workout, you can use it immediately before exercise. Make sure you do not feel light headed going into your workout and be sure to drink enough water to remain hydrated as the heat can lead to dehydration.
How Long to Use Your Hot Tub Pre-Workout
Only about 10 minutes of soaking can loosen up your muscles and get your body ready for your workout.
Pro Insight • Epic Hot Tubs Service Team
“Most people treat the hot tub as an after-workout reward, but a short pre-workout soak is one of the more underrated tricks we share on the showroom floor. About 10 minutes is plenty to loosen stiff muscles before you stretch, which helps most before running or lifting on a cold morning. Keep it brief and drink water going in, because a long, hot soak right before exercise can leave you light-headed instead of limber.”
Get Motivated to Work Out
By using your hot tub after a workout, you can treat it as a reward to motivate yourself to workout more. If you are new to working out, or just don’t do it very often, adding the luxury of a relaxing soak may get you more excited to exercise.
Combine Working Out With Recovery in a Swim Spa
With a swim spa, you can combine the health benefits of a hot tub for pre and post workout, but can also do the actual working out. With a swim spa, powerful swim jets allow you to walk, jog or swim in place and get a full body workout. With additional accessories, you can add a variety of exercises to your routine with a swim spa. Swim spa exercise plans are great for many people as the level of difficulty can be adjusted to your needs. It can also be extremely beneficial to people with arthritis or general aches and pains.
Recommended Hot Tub Usage for Specific Workouts
| Workout Type | Best Time to Use Hot Tub | Recommended Duration | Benefits |
|---|---|---|---|
| Running | After | 15-20 minutes | Reduces muscle soreness, improves recovery for legs |
| Weightlifting | Before and After | 10 minutes (pre), 15-20 minutes (post) | Warms up muscles pre-workout, aids recovery post-workout |
| Yoga | Before | 10 minutes | Increases flexibility, prepares muscles for stretching |
| Swimming | After | 15-20 minutes | Relieves shoulder and back tension |
This table outlines how long in a hot tub for muscle recovery and when to use it based on your workout type, ensuring you maximize the benefits of hot tub after workout sessions.
Frequently Asked Questions
Should you use a hot tub before or after a workout?
Both can help, and it comes down to your goals. A soak before exercise warms up your muscles, increases flexibility, and can lower your risk of injury, which suits activities like running or yoga. A soak after exercise helps with recovery by easing soreness and improving circulation. Many people do both: a short warm-up before and a longer recovery soak afterward.
How long should you wait to use a hot tub after a workout?
Wait at least 15 to 20 minutes after you finish so your body can cool down. Getting in while you are still hot raises the risk of overheating and dehydration, so cool off and drink some water first.
How long should you stay in a hot tub after a workout?
Limit a post-workout soak to no more than 30 minutes. That is long enough to get the recovery benefits without overheating or getting dehydrated. For more detail on safe soak times, see our guide on how long you can stay in a hot tub.
Do hot tubs help with sore muscles and muscle recovery?
Yes. The warm water and jets relax tight muscles and improve blood flow, which helps flush out the lactic acid that builds up after exercise and contributes to soreness. Whether the aches come from running or heavy lifting, a soak can provide real relief.
How long should you use a hot tub before a workout?
About 10 minutes is enough to loosen up your muscles and get your body ready to exercise. Keep it short so you do not feel light-headed heading into your workout, and drink water to stay hydrated.
Have questions, or want to see options in person? Stop by any of our five North Carolina showrooms and talk it through with our team: Raleigh, Durham, Sanford, Charlotte, or North Charlotte. We are open 7 days a week, no appointment needed.
Think a Hot Tub Could Benefit Your Workouts?
Contact us at Epic Hot Tubs by calling 888-884-3742, visiting our Durham or Raleigh Swim Spa Showrooms, or filling out the form below to get in touch with a member of our team today.
About The Author:
Richard Horvath
Hot Tub & Spa Expert
Richard has been in the hot tub & spa industry for years. As a long hot tub & swim spa owner himself, Richard has a passion for helping homeowners create their dream backyard.
