Red Light Therapy for Muscle Recovery: Does It Really Work?

Looking for a way to recover from exercise faster and get back to what you love? Red light therapy (RLT) could be the answer you’ve been looking for.

Many athletes, including well-known sports teams, are turning to RLT to boost muscle recovery after workouts. But does it really work?

As a physical therapist, I’ve got plenty of experience working with athletes to improve their recovery. In this article, I combine my personal experience with insights from other experts and the latest research to give you the answers you need.

What is red light therapy?

Red light therapy describes treatments that use only red light. Technically, red light therapy is a form of photobiomodulation (PBM), which refers to the use of red and/or near-infrared light. For the purposes of this article, we will use the terms red light therapy and PBM interchangeably.

David Johnson (MD, AAD, ASLMS, ILA), a board-certified dermatologist and co-founder of RedliteX, explains what red light therapy is and how it works:

Red light therapy may seem high-tech, but the principle is straightforward. It exposes your body to low-level red or near-infrared light, and it promotes the body's healing process. It doesn't burn or hurt but actually improves the functioning of the mitochondria (the powerhouses in your cells). When the cells of your body are more energetic, they heal faster. Red light therapy will also increase blood flow and decrease inflammation in the muscles.

David Johnson, MD, AAD, ASLMS, ILA

How does red light therapy work for muscle recovery?

Red light therapy penetrates your skin by passing through the outer layers and reaching the deeper tissues underneath. Depending on the wavelength used, it can go several millimeters to centimeters deep, allowing it to reach muscles, joints, and other tissues. Here’s what research has to say about the benefits of RLT:

A review of 46 studies found PBM can increase muscle mass gained after training and reduce swelling and cell damage in muscle tissue.

A 2020 study found that red or near-infrared light therapy before intense plyometric exercise helped reduce muscle damage without interfering with the body’s natural adaptation to repeated workouts. The group treated with 940 nm light had lower creatine kinase levels (a marker of muscle damage), and both light wavelengths improved squat jump performance compared to the placebo. However, only 28 participants (all male) were included in this study, so larger-scale studies are needed.

A 2023 study involved 48 healthy, active men and women and looked at whether whole-body photobiomodulation before anaerobic cycling could boost performance. While it didn’t improve power output or most physiological markers, participants showed a slightly higher peak heart rate during exercise and improved heart rate variability the next day. This suggests a possible benefit for recovery, but larger studies are needed to confirm the findings.

Inflammation is a key factor in muscle soreness. By stimulating the mitochondria, red light therapy may help tissues repair and clear inflammation faster, reducing muscle pain. It may also help reduce the production of inflammatory molecules, whose levels are often higher after intense exercise.

A 2023 review evaluated the effects of PBM on inflammation. While findings support the positive effects of PBM on inflammation by reducing levels of proinflammatory biomarkers (signs of inflammation in the body), only a few randomized controlled trials confirm this, so more research is needed.

Improved blood flow is another major benefit of red light therapy. As a physical therapist, I’ve seen how important proper circulation is for muscle recovery. With better blood flow, oxygen and nutrients are delivered more efficiently to the tissues that need repair, speeding up the process.

How to use red light therapy to boost muscle recovery

There are several different types of red light therapy devices for muscle recovery. Here, we share a breakdown of the main device types and the treatment areas they target.

Dr. Gail Clifford (MD, MMM, CPE, FACP, FHM, and Medical Consultant at ARRC LED) discusses how she integrates RLT into a comprehensive recovery plan:

“I consider red light therapy a solid supporting player in an overall recovery strategy. If someone is dealing with muscle soreness or joint inflammation or is recovering from a soft tissue injury, I might use RLT right after a training session or rehab treatment. Ideally, we pair it with stretching, mobility, resistance training, and possibly manual therapy or soft tissue work. It can also be helpful early on in the recovery phases to reduce pain and swelling before gradually reintroducing more active therapy. Personalization is key — RLT works best when part of a thoughtful, layered recovery plan, not when used in isolation.”

In theory, RLT may help warm up your muscles before exercise and boost athletic performance, although there’s limited research to support this. For muscle recovery, post-workout RLT is best.

Research suggests therapeutic red light therapy should be used around three times per week, although advice on duration is less clear. Studies suggest red light therapy needs a minimum time of several minutes on tissues to achieve desired results. Always follow the manufacturer’s guidelines for your device to make sure you’re using it safely and getting the most out of it. Remember, other factors like rest, diet, and proper hydration will all play a role in how fast you recover, too.

Important considerations and precautions

Red light therapy is generally considered safe, but some people may experience mild skin sensitivity or irritation. If you have a medical condition or are taking any medications (especially ones that increase light sensitivity), speak to a healthcare professional before starting treatment. They can make sure RLT is safe and suitable for your needs.

Addressing common misconceptions about red light therapy for muscle recovery

Sadly, red light therapy is not a magic cure for sore muscles or muscle injuries. Recovery timelines will vary based on individual factors and the extent of any muscle damage you have.

Dr. Dickran Altounian (DO, MS, Double Board-Certified, PM&R & Pain Management at DISC Sports & Spine Center) discusses the limitations of red light therapy for muscle recovery:

Due to a lack of regulatory standards, it is challenging to draw conclusions about safety and efficacy with regards to red-light therapy's indications, including muscle recovery and facial rejuvenation, to name a couple. There is a lack of randomized controlled trials and standardized treatment protocols for [RLT for muscle recovery]. Also, there is limited long-term safety data and a need for larger studies.

Dr. Dickran Altounian

The bottom line

Red light therapy won’t instantly cure muscle soreness, but it can be a valuable tool to help move things along. Research on RLT still has a way to go, but early studies and clinical experience suggest it may help reduce muscle soreness, support tissue healing, and improve blood flow.

Medical doctors like Gail Clifford and David Johnson see promising results in practice, especially when RLT is used alongside other recovery strategies. If you want to try it for yourself, it’s always best to start under the guidance of a trained healthcare professional.