Red light therapy devices are everywhere, from lamps to full-body mats to those glowing masks that flood my social media feed. I usually see red light therapy advertised for “younger-looking skin,” but I’m not interested in these devices as a way to slow aging – I’m interested in them as a recovery-obsessed athlete with very sore muscles.
These gadgets promise to improve athletic performance, speed 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, particularly for muscle recovery?
What Red Light Therapy Proponents Claim
Red light therapy devices typically emit light in the red (620 to 670 nanometers) and near-infrared (800 to 850 nanometers) spectrum. Manufacturers claim that these wavelengths penetrate the skin to stimulate cellular activity, specifically targeting mitochondria (the energy-producing powerhouses inside our cells). Purported benefits include improved muscle recovery, reduced inflammation, improved circulation, decreased muscle soreness, and even performance gains.
This all sounds pretty scientific: Light would help mitochondria produce more ATP (cellular energy) and trigger the release of beneficial compounds like nitric oxide, which improves blood flow and activates repair processes throughout the body. But let’s take a look at what these gadgets can actually do.
What science really says
Surprise, surprise: the science is more nuanced than the marketing materials suggest. According to Dr. Wesley Buckle, a licensed naturopathic physician, “the data on red light therapy is not definitive. Some studies show that it can help relieve delayed-onset muscle soreness and aid recovery. However, the evidence is mixed. Most studies that have found positive benefit are small and short-term. »
Although research shows potential, there is a significant gap between what manufacturers claim and what the evidence actually supports. Buckle says he has seen “claims about improved performance, improved circulation, and muscle recovery” that are ultimately exaggerated. “The evidence supports small improvements in muscle fatigue. It does not support dramatic claims of large gains and improvements in strength or performance.”
This is a crucial distinction. If you expect red light therapy to transform your performance or replace proper training, you will be disappointed. The benefits seem modest and supportive rather than revolutionary.
Another critical factor is the quality of the device. McCall McPherson, physician associate and founder of Modern Thyroid Clinic and Modern Weight Loss, says that “not all devices are created equal. Effectiveness is highly dependent on the wavelengths used, the power output and the manufacturing quality of the device.” It is important to distinguish between medical grade panels built with specific, studied wavelengths and any cheaper consumer devices that may not provide the necessary light intensity or correct wavelengths to produce biological effects.
There is certainly some promising research, but this research is based on specific wavelengths (typically 620-670 nm for red light and 800-850 nm for near infrared) and specific energy doses. Many budget devices do not meet these parameters, meaning they are unlikely to produce the results seen in clinical studies.
What do you think of it so far?
Should we consider red light therapy?
For the average athlete, red light therapy could be a useful addition to a recovery routine, but with important caveats. Buckle advises prioritizing the fundamentals: “Sleep, nutrition, and proper training are all extremely important. Without these elements, red light therapy will not help. It cannot replace these practices… Red light therapy could be a good recovery tool for most people. However, it is best to focus on the basics first, like proper training.”
McPherson is more enthusiastic, saying, “I really think red light therapy can be a great recovery tool for casual athletes when used correctly. » She notes that for best results, athletes should seek out medical-grade devices and consistently use them just before or after workouts on the specific muscles being trained. “It’s not magic,” says McPherson, “but it’s one of the most studied non-invasive tools we have for reducing soreness and speeding recovery between workouts.”
The essentials
Red light therapy for muscle recovery is not pure snake oil; there is legitimate science that supports its use as a recovery tool. However, the benefits appear to be modest improvements in muscle soreness and recovery rather than dramatic improvements 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, remember these key points: First, master the basics. No amount of red light will make up for poor sleep, inadequate diet, or improper training. Second, invest in quality. If you decide to try red light therapy, choose a medical-grade device with the correct wavelengths and power output rather than the cheapest option on Amazon. Third, be consistent. Research shows the benefits of regular use, not occasional experimentation.
Finally, manage your expectations. Consider red light therapy as a potentially useful tool to reduce pain and promote recovery, not as a miracle device that will dramatically transform your athletic performance.
