Red light therapy devices are everywhere – from lampsTo full body matsthose radiant face masks flood my social media feed. I usually see advertisements for red light therapy for “skin rejuvenation,” but these devices don't interest me as an anti-aging device—they interest me as a recovery-obsessed athlete with very sore muscles.
These gadgets promise to boost athletic performance, speed up muscle recovery, and reduce inflammation, all by bathing your body in specific wavelengths of red and near-infrared light. But do these trendy tools live up to the hype, especially for muscle recovery?
What Proponents of Red Light Therapy Say
Red light therapy devices usually emit light of 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 affecting mitochondria (the energy centers inside our cells). Purported benefits include increased muscle recovery, reduced inflammation, improved circulation, reduced muscle soreness, and even improved performance.
This 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 dive into what these gadgets are actually capable of.
What Science Really Says
Surprise, surprise: the science is more subtle than the marketing materials suggest. According to Dr. Wesley Bucklelicensed naturopathic physician, “the data on red light therapy are not conclusive. Some research suggests it may help with long-term muscle soreness and muscle recovery. However, the evidence is mixed. Most studies that have found positive benefits are small and short-term.”
While research shows potential, there's a significant gap between what manufacturers claim and what the evidence actually supports; Buckle says he's seen “claims of increased performance, improved circulation, and muscle recovery” that end up being exaggerated. “The evidence supports a slight improvement in muscle fatigue. They do not support dramatic claims of significant strength gains and performance improvements.”
This is a crucial difference. If you are expecting red light therapy to change your results or replace proper training, you will be disappointed. The benefits seem modest and supportive rather than revolutionary.
Another important factor is the quality of the device. McCall McPhersonresearcher and founder of Modern Thyroid Clinic and Modern Weight Loss, says that “not all devices are created equal. Efficiency largely depends on the wavelengths used, power output and the build quality of the device.” It is important to distinguish between medical-grade panels created using specific, researched wavelengths and increasingly cheaper consumer devices that may not provide the necessary light intensity or the correct wavelengths to achieve biological effects.
Eat Certainly promising researchbut this research is based on specific wavelengths (usually 620–670 nm for red light and 800–850 nm for near-infrared) and specific energy doses. Many inexpensive devices do not meet these parameters, meaning they are unlikely to produce the results observed in clinical studies.
What are your thoughts so far?
Should you consider red light therapy?
For the average athlete, red light therapy can be a useful addition to a recovery program, but with important caveats. Buckle advises prioritizing the basics: “Sleep, nutrition and proper training are extremely important. Without these things, red light therapy will not help. It cannot replace these practices… Red light therapy can be a good recovery aid for most people. However, it is better to focus on the basics first, such as proper training.”
McPherson says with great enthusiasm, “I really think red light therapy can be a great recovery tool for everyday athletes if used correctly.” She notes that for best results, athletes should look for quality medical-grade devices and consistently use them right before or after exercising the specific muscles being trained. “It's not magic,” says McPherson, “but it is one of the most well-studied, non-invasive tools we have for reducing soreness and speeding recovery between workouts.”
Bottom line
Red light therapy for muscle recovery isn't just snake oil; There is legitimate science support its use as an auxiliary recovery tool. However, the benefits appear to be a modest reduction in muscle soreness and recovery rather than a dramatic increase in performance. The evidence is still evolving, with many studies being 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 nutrition, 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 power output, not the cheapest option on Amazon. Third, be consistent. Research shows the benefits of regular use rather than random experimentation.
Finally, manage your expectations. Think of red light therapy as a potentially useful tool for reducing soreness and supporting recovery, not as a miracle device that will radically change your athletic performance.
