Hot tub therapy for sore muscles

10 Minute Read

Whether you’ve crushed an intense workout or spent the day at your desk hunched over your computer keyboard, muscle soreness and tightness can sneak up on you. But here’s some welcome relief: soaking in a hot tub might be one of the best ways to ease those stiff, aching muscles.

This time-honored method of recovery is more than a luxury. Hydrotherapy is an excellent way to soothe your body, calm your mind, and help you recover faster. And there is data to prove that it has many effective health benefits, including temporarily soothing sore muscles.

This article will delve into the topic of hot tub therapy for sore muscles. It will explain why muscles get sore, how hydrotherapy can help, and how to get the most of out of your hot tub therapy.

Why do muscles get sore?

To understand how hot tub therapy helps, it’s useful to know what causes muscle soreness. When you push your muscles harder than they’re used to—whether by exercising, lifting something heavy, or even from poor posture—you create microscopic tears in the muscle fibers. Your body responds with inflammation, which leads to that tight, tender feeling commonly referred to as delayed onset muscle soreness (DOMS).

You might also experience muscle knots or “trigger points,” which are tight, sensitive areas of muscle that can restrict movement and cause referred pain. According to the Cleveland Clinic, these knots can form when a muscle tenses up for too long, such as from stress, bad ergonomics, or repetitive motion.

How hot tub therapy works

If you’ve wondered if a hot tub is good for sore muscles, the answer is yes. Hot tub therapy uses heated water to promote physical and emotional well-being. It relies on three key principles:

Heat – Increases blood flow to muscles, reduces stiffness, and improves flexibility.
Buoyancy – Eases pressure on joints and muscles by reducing body weight.
Hydromassage – Targets specific muscle groups with pulsating jets to release tension and improve circulation.

These elements work together to relax muscles and flush out metabolic waste products like lactic acid, which contributes to soreness.

The benefits of hot tub therapy for sore muscles

Hot tub therapy can help address muscle soreness in several ways, including:

Increased blood flow and circulation

One of the most significant benefits of using a hot tub is its ability to increase circulation. The heat from the water dilates your blood vessels, improving blood flow throughout your body. That increased blood flow brings more oxygen and nutrients to damaged muscles, which accelerates healing. When your muscles are flooded with fresh oxygen and essential nutrients, they recover faster and feel less sore.

Relieves muscle knots and trigger points

Hot tub jets are especially effective at relieving muscle knots. These concentrated points of tension can restrict movement and cause pain that radiates to other parts of your body. When you position yourself so that the jets massage the affected area, the combination of warmth and pressure can loosen those tight fibers.

The Cleveland Clinic recommends applying heat to a muscle knot as a first line of treatment. Soaking in a hot tub not only applies heat but also delivers rhythmic pressure, which works similarly to deep tissue massage.

Eases joint and muscle stiffness

If your muscles feel tight and stiff, the buoyancy of a hot tub can provide immediate relief. By floating in water, your body experiences less gravitational pressure on joints and muscles. This allows you to stretch more comfortably and gently work through a broader range of motion without pain.

Warm water also helps loosen up stiff joints and muscles. This can be especially helpful if you experience inflammation or swelling in addition to muscle soreness.

Reduces stress-related muscle tension

Tension in your neck, shoulders, or lower back isn’t always caused by exercise. Stress can lead to clenched muscles and a tight, achy body. Fortunately, hot tubs offer mental and emotional benefits as well.

According to the Cleveland Clinic, soaking in warm water promotes the release of endorphins—your body’s natural “feel-good” chemicals. This improves your mood while helping your muscles relax.

Improves sleep, which aids muscle recovery

You probably already know that sleep is essential for muscle repair, but did you know that hot tubs can help you sleep better too? The drop in body temperature that follows a hot bath or hot tub session helps signal your body that it’s time to rest.

Spending time in a hot tub before bed may improve the quality of sleep. This is important because deeper, longer sleep gives your muscles more time to repair and rebuild overnight.

When to use a hot tub for muscle soreness

Timing matters when it comes to hot tub therapy. You’ll get the most benefit when you use your hot tub after a workout, not before. Enjoying hydrotherapy post-exercise is ideal for increased circulation and muscle relaxation, which can help reduce soreness, promote recovery, and prevent injury.

If your muscles are acutely injured, such as a pulled muscle or sprain, it’s best to skip the hot tub for the first 24 to 48 hours after an injury. Use ice instead to reduce swelling, and switch to heat therapy once inflammation subsides. It may also be a good idea to have your physician examine your injury and approve the use of hydrotherapy as a form of recovery.

Tips for maximizing your hot tub therapy

To get the most from your hot tub sessions, follow these tips:

Limit soak time to 15-20 minutes, especially if you are new to hot tub therapy.
Stay hydrated before and after your session to help your muscles flush out toxins.
Target sore areas with the jets. Adjust the intensity and direction of your hot tub jets for a custom hydromassage that suits your specific needs without any pain or pressure to sore or tight areas.

What to look for in a high-quality hot tub

If you’re ready to make hot tub therapy a regular part of your wellness routine, choosing the right hot tub matters. Not all spas are created equal, especially when it comes to effective muscle relief and long-term value. Here’s what to look for when shopping for a high-quality hot tub:

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J-325™ COMFORT COMPACT HOT TUB WITH OPEN SEATING

With 5 seating options, the J-325™ Hot Tub is compact yet spacious.

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J-355™ HOT TUB WITH COMFORT LOUNGE SEATING AND COOL DOWN SEAT

With 6 seating options, the mid-sized J-355™ Hot Tub is engineered to deliver neck-to-foot therapy, from a longer, full-body lounge seat to diverse seating options.

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J-215™ CLASSIC HOT TUB WITH LOUNGE SEAT

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Powerful, targeted jets

A hot tub’s hydrotherapy performance largely depends on the quality and placement of its jets. Look for models that feature a mix of jets specifically designed for different muscle groups. For example, Jacuzzi® hot tubs feature Jacuzzi® PowerPro® jets, which vary in intensity and direction. These high-quality jets deliver deep yet gentle tissue massage. The jets in a Jacuzzi® hot tub are also strategically placed to target your back, shoulders, legs, and feet, making it easy to position your body for maximum relief.

Ergonomic seating and comfort design

Ergonomics matter, especially when you’re using the hot tub for muscle recovery. A well-designed hot tub will have contoured seats that support your spine and allow your muscles to relax naturally.

Jacuzzi® hot tubs are known for their thoughtful seating design, including full-body lounge seats and therapy-focused seating that aligns your body for optimal hydrotherapy and tranquil relaxation.

Water temperature control and efficiency

Muscle therapy works best when the water temperature is consistent. Look for spas with precise temperature controls and energy-efficient insulation, so you don’t have to constantly adjust or pay high energy bills. Jacuzzi® models feature advanced control systems and multi-layer insulation to maintain heat and reduce operational costs. The Jacuzzi® SmartTub® system, for example, can help you monitor and manage your hot tub from your smartphone. So you can rest assured that your hot tub is ready to soothe your sore muscles when you are ready for a soak.

High-performing water care and maintenance features

Clear, sparkling water isn’t just about aesthetics—it’s essential for a healthy hydrotherapy experience. Some hot tubs require constant maintenance and chemical balancing, while others offer built-in water care systems that reduce effort and keep your water crystal-clear. For example, the newest innovation available in select Jacuzzi® hot tub models is Jacuzzi® True Water™, which uses nanotechnology to keep your hot tub water fresh and crystal clear, with very little maintenance on your part.

Durability and warranties

Investing in a hot tub is a commitment. Look for brands that offer reliable warranties, durable materials, and trusted reputations. Jacuzzi® hot tubs have been a leader in the hydrotherapy space for 70 years, with models made with the highest quality materials and backed by comprehensive warranty plans.

Cold climate features

If you live in a cold region, ensure the hot tub you choose is designed to perform in freezing temperatures. Select Jacuzzi® models offer the Extreme Cold Weather Package, which adds a factory-installed insulation layer between the frame and siding and includes an upgraded cover designed to conserve heat during even the most frigid winters.

Muscle soreness doesn’t have to slow you down—or leave you reaching for over-the-counter pain meds. Hydrotherapy may help you live well with muscle soreness. With regular hot tub therapy, you can enjoy a faster, more comfortable recovery that supports your overall wellness. From easing knots to promoting deep, restorative sleep, soaking in warm water with a targeted jet massage is one of the most effective and enjoyable self-care rituals you can add to your life.

When shopping for a hot tub to specifically address your sore muscles, quality matters. Investing in a trusted hot tub manufacturer such as the Jacuzzi® brand, you’re not just buying a spa—you’re giving yourself access to professional-grade hydrotherapy that you can enjoy in your own home or backyard any day of the week.

Medical Disclaimer: This content is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with questions regarding any medical condition.

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