What the Science Says About Red Light Therapy for Exercise Recovery (so Far)
Red light therapy devices are everywhere, from lamps to full-body mats to the glowing face masks that fill my social media feed . I usually see ads for red light therapy for “skin rejuvenation,” but I’m not interested in these devices as a means of slowing down aging, but as an athlete obsessed with recovery and suffering from severe muscle pain.
These gadgets promise to improve athletic performance, accelerate muscle recovery, and reduce inflammation by exposing the body to specific wavelengths of red and near-infrared light. But do these trendy devices live up to their promise, especially when it comes to muscle recovery?
What Red Light Therapy Proponents Claim
Red light therapy devices typically emit light in the red (620–670 nanometers) and near-infrared (800–850 nanometers) spectrum. Manufacturers claim that these wavelengths penetrate the skin and stimulate cellular activity, specifically targeting mitochondria (the energy centers within our cells). Claimed benefits include accelerated muscle recovery, reduced inflammation, improved circulation, reduced muscle pain, and even increased performance.
It all sounds pretty scientific: light supposedly helps mitochondria produce more ATP (cellular energy) and triggers the release of beneficial compounds like nitric oxide, which improves blood flow and activates repair processes throughout the body. But let’s take a closer look at what these gadgets can actually do.
What Science Really Says
Surprise, surprise: the science is far more complex than the marketing materials suggest. According to Dr. Wesley Buckle , a licensed naturopathic physician, “The evidence on red light therapy is inconclusive. Some studies suggest it may help with delayed-onset muscle soreness and muscle recovery. However, the evidence is mixed. Most studies that have found positive effects are small and short-term.”
While research demonstrates potential, there’s a significant gap between manufacturers’ claims and the actual evidence. Buckle says he’s seen “claims about improved performance, improved circulation, and muscle recovery” that ultimately prove exaggerated. “The evidence supports a modest reduction in muscle fatigue. It doesn’t support significant claims of significant increases in strength or performance.”
This is a crucial distinction. If you expect red light therapy to transform your results or replace a full-fledged workout, you’ll be disappointed. The benefits appear to be modest and supportive, not revolutionary.
Another critical factor is the quality of the device. McCall MacPherson , a physician assistant and founder of the Modern Thyroid Clinic and the Modern Weight Loss Center, states that “not all devices are created equal. Effectiveness depends largely on the wavelengths used, the output power, and the build quality of the device.” It’s important to distinguish between medical-grade panels created using specific, researched wavelengths and cheaper consumer devices, which may not provide the necessary light intensity or the required wavelengths to achieve a biological effect.
While there are certainly promising studies , they rely on specific wavelengths (usually 620–670 nm for red light and 800–850 nm for near-infrared) and specific energy doses. Many low-cost devices don’t meet these parameters and are therefore unlikely to produce the results observed in clinical studies.
Should you consider red light therapy?
For the average athlete, light therapy can be a useful addition to a recovery program, but with important caveats. Buckle advises prioritizing the fundamentals: “Sleep, nutrition, and proper training are crucial. Without these, light therapy won’t help. It can’t replace these practices… For most people, light therapy can be a good way to support recovery. However, it’s best to focus on the fundamentals, like proper training, first.”
MacPherson is more optimistic: “I truly believe that red light therapy could be a great recovery tool for recreational athletes when used correctly.” She notes that for best results, athletes should choose high-quality, medical-grade devices and use them regularly, immediately before or after training on specific muscles. “It’s not magic,” says MacPherson, “but it is one of the most well-researched, non-invasive tools for reducing pain and accelerating recovery between workouts.”
Bottom line
Red light therapy for muscle recovery isn’t just a panacea; there’s robust scientific evidence supporting its use as a recovery aid. However, its benefits appear to be limited to a modest reduction in muscle soreness and recovery, rather than a dramatic performance boost. The evidence is still accumulating, and many studies have been small and short-term.
If you’re considering adding red light therapy to your recovery arsenal, keep these key points in mind: first, master the basics. No amount of red light will compensate for poor sleep, poor diet, or improper exercise. Second, invest in quality. If you decide to try red light therapy, choose a medical-grade device with the right wavelength and output power, not the cheapest option on Amazon. Third, be consistent. Research shows effectiveness with regular use, not one-off experiments.
Finally, manage your expectations. View red light therapy as a potentially useful tool for reducing pain and accelerating recovery, not as a miracle device that will dramatically change your athletic performance.