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Red Light Therapy for Muscle Recovery & Athletic Performance

Written by Infralight Team

Published on December 7, 2024

Alright, let’s get real. Athletes, crossfitters, bodybuilders; everyone’s looking for something new to help them recover, cut down soreness, and level up their performance. We’ve all heard about the basics: stretching, eating right, foam rolling, ice baths etcetera. But Red Light Therapy (RLT)? That’s the new kid on the block. Is it just hype, or is there a reason why all the best athletes are using it? Turns out, there’s some solid science behind it. We're gonna break down some of the research that validates its effectiveness and advantages for athletes along a practical application guide for maximizing physical performance and speeding up your recovery time.

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What Is Red Light Therapy?

Red LIght Therapy, also called low-level laser therapy (LLLT) or photobiomodulation (PBM) uses red (630-660nm) and near-infrared (810-850nm) wavelengths to stimulate cellular energy production. The red and near-infrared light passes through the skin and muscle tissue to activate biological processes that enable repair and regeneration without harming skin tissues. It works a little something like this: Red light activates the mitochondria (the “powerhouse” of our cells). This boosts the production of adenosine triphosphate (ATP, the same stuff that creatine is famous for boosting) which is what enables muscle contraction and tissue repair among other biological processes. So what does this mean for you? Less soreness, faster recovery, and enhanced endurance.

Different Red Light Therapy Wavelengths Explained

Not all red lights are created equal. You can’t just stand in front of a random red bulb and expect the benefits.

- Red Light (630–660nm):
This wavelength enters the epidermis (skin) as well as the outer layers of muscles. This promotes increased blood flow through the skin surface, decreased inflammation, and increased collagen production (this has the added bonus of improving your skin quality, too).

 

- Near-Infrared Light (810–850nm):
This wavelength reaches deeper into joints and large muscle groups and tendons. Super effective for mitochondrial activity, deeper healing, and reducing inflammation. 

 

Pro tip: The combo of near-infrared and red light wavelengths in one session allows you to experience complete deep tissue and skin tissue benefits which makes RLT unique to other recovery techniques.

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How Red Light Therapy Helps You and Your Muscles Recover:

1. Speeds Up Muscle Recovery and Reduces Soreness

Exercise causes micro tears that result in inflammation together with stiffness and delayed onset muscle soreness (DOMS). Red Light Therapy helps this by:

  • Increasing ATP Production: More cellular energy = faster muscle repair.
  • Reducing Inflammation: Less swelling and pain, thanks to lower oxidative stress and those reduced inflammatory cytokines.
  • Improving Circulation: Helps flush out metabolic junk like excess lactic acid.

Lasers in Medical Science published a 2016 meta-analysis that demonstrated Red Light Therapy use pre or post exercise both reduced DOMS and enhanced muscle performance better than a control group.

2. Enhances Strength and Endurance
RLT works as a recovery tool after a workour, but can also be used prior for additional benefits. Pre workout RLT can act like a performance cheat code before an intense training sesh.

  • Increases Blood Flow & Oxygenation: Enhances delivery of nutrients and oxygen = muscles get more fuel to work harder.
  • Fires Up Mitochondria: More energy = better performance and delayed fatigue. You're less likely to get that mid workout energy crash
  • Reduces Risk of Injury: Prepares muscles and joints for high intensity movement.

A randomized, double‑blind, placebo‑controlled clinical study In Journal of Strength and Conditioning Research (2016) found that athletes who used RLT before exercise performed better, bounced back faster, and even got stronger and faster compared to the placebo group.

3. Supports Joint & Tendon Health

Overuse injuries like tendonitis, bursitis, and arthritis are all too common among casual gym goers and professional athletes, RLT can help:

  • Promotes Collagen: essential for tendon and ligament repair and recovery.
  • Reduces Swelling: RLT has been shown to reduce inflammatory markers TNF-α and IL-6.
  • Improves Mobility: Helps keep joints flexible, so you’re more likely to actually reach proper depth in a squat

A 2022 meta analysis (BMJ Open) showed RLT significantly reduced pain and improved function/mobility in people suffering from tendonitis and plantar fasciitis.

Other Red Light Therapy Benefits:

Mental Health & Mood Support

- RLT has been proven to boost your mood, lower your stress, and help your brain recover after tough workouts or competitions. Great for athletes under pressure or anyone struggling to juggle daily life and training.

 

Better Sleep Quality

- Getting a RLT session in the evening can boost your melatonin, which helps you sleep deeper and recover harder. Sleep is when all that muscle building actually happens. You can only gain as much as you recover.

 

Faster Injury Healing
-Got a sprain, strain, or joint/bone issues? Red light therapy helps speed up healing. Less downtime, quicker return to the action. It's a damn near legal performance enhancer. Athletes love this for getting back in the game faster, not sitting on the sidelines nursing an ice pack.

Real World Examples: Who’s Using Red Light Therapy?

Red light therapy have become standard practice in elite sports. Several elite teams and athletes throughout different codes have bought RLT technology to achieve performance advantages.

 

NFL: Multiple NFL teams have kitted our their recovery space with full body red light beds for their injured players to minimize recovery time.

 

NBA: Stars LeBron James uses Red Light Therapy as part of their recovery protocols. Maybe RLT is the reason Bron keeps playing like he's in his mid 20's.

 

NRL: It's starting to become increasingly popular for footy teams to employ red light on their players.

 

Endurance athletes: Cyclists, marathon runners and triathletes swear by RLT to speed up recovery between races.

 

Amateur athletes: Casual gym goers, hardcore CrossFitters, PTs, and anyone feeling sore love using Red Light Therapy in their home setups.

Red Light Therapy Protocol for Optimal Recovery:

Let's take the guesswork out of it:


Session Length: 10–20 minutes per muscle group (patience is key).
Frequency: Aim for 3–5 times a week, or after those intense leg workouts that leave you limping for the next week.
Distance: Keep it about 15-30cm/6–12 inches away for the best effects.
Timing: Pre and post workout work optimally, but whatever fits your schedule is ideal.


Best Practices:


Target your Problem Areas: Focus on sore muscles and inflamed joints, not just random body parts.
Consistency Is Key: Like anything, results stack up over weeks and months. not just from a single session.
Hydrate & Eat Right: Your body needs fuel to rebuild, proper repair depends on these foundations, so don’t skip the basics.
Don’t Ditch Rest Days: RLT helps, but it’s not a miracle and certainly cannot replace a good night's sleep.
Pro Tip: You can combine RLT with cold plunges, foam rolling, or compression boots for an enhanced recovery routine.

Side Effects?

Nope. Only benefits. Red light therapy is completely safe and non-invasive. Just make sure to always follow the manufacturers guidelines and avoid staring directly into the light.

How to Choose The Right RLT Device

Not all panels are created equal. Don’t get ripped off, here’s some stats that matter:

 

Wavelengths: Make sure the device has both 630-660nm and 810-850nm. That’s the sweet spot for results.
Irradiance: Higher power = better skin penetration. Don't pay hundreds for a dim glorified nightlight
Coverage Area: Full body panels are recommended for athletes, you want something to ideally cover every muscle.
Flicker-Free and EMF-Safe: Safety first: avoid cheap junk.
Trusted Brand: Choose a reputable company that’s backed by science, not hype.

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Is It Worth It?

Absolutely. Whether you’re an athlete, gym junkie, or just want to wake up feeling less sore and stiff, RLT is a game changer for recovery. It’s safe and easy to use, and fits into your routine without any drama. You get faster recovery, less inflammation, better sleep, and joints that don’t crack every time you move. Train Hard. Recover Hard.

  • Faster muscle recovery
  • More strength & endurance
  • Less inflammation
  • Healthier joints and tendons
  • Better sleep & overall recovery
  • Safe, non-invasive & side effect free

 

Ready to Level Up Your Recovery?

 

Check out our premium, athlete grade full body panels: built tough, tested in labs, and designed for people who actually train, not just take selfies in the gym bathroom.

Note: This blog post is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment.

Expert Craftmanship.

Unmatched Quality.

At Infralight Recovery, we’re committed to delivering the highest quality red light therapy panels and recovery products. Built with premium materials and advanced LEDs, our panels emit powerful and consistent light to deliver ultra-effective results. Designed for durability and ease of use, each panel features a sleek, modern design with user-friendly controls. Rigorous and continuous testing ensures safety and reliability, giving you professional-grade equipment you can trust.

 

Experience the difference today with Infralight Recovery.

Related articles:

Red Light Therapy 101: What It Is and How It Works

How Red Light Therapy Helps Reduce Pain and Inflammation

The Science Behind Red Light Therapy: How It Works