Take a look about how light therapy can help your muscle recovery and pain.
Exercise places significant demands on muscle tissue. During intense activity, muscles experience metabolic stress and temporary fatigue, followed by a recovery process in which the body repairs and adapts to the workload.
Photobiomodulation (PBM)—the use of red and near-infrared light—has been studied as a non-invasive way to support this process. Research suggests that applying PBM to muscles may influence cellular energy metabolism and other biological pathways involved in exercise performance and recovery.
Supporting Muscle Performance
A number of controlled studies have investigated red and near-infrared light applied before exercise. Research has reported improvements in measures such as muscular endurance, time to exhaustion, and the number of repetitions performed, although results vary depending on the exercise, treatment protocol, wavelength, and dose. A 2022 systematic review and meta-analysis of 37 studies found that PBM improved muscle-endurance performance in single-joint exercise and time-to-exhaustion performance in cycling, while finding no consistent benefit across all forms of exercise.
Supporting Recovery After Exercise
Recovery is where PBM may offer another potential advantage. Studies have investigated outcomes including muscle soreness, strength recovery, creatine kinase and other markers associated with exercise-induced muscle stress. A 2024 systematic review and meta-analysis of 21 randomized trials found that near-infrared phototherapy applied before exercise reduced the decline in lower-limb muscle torque and was associated with reductions in several markers of muscle damage and delayed-onset muscle soreness.
Another 2024 meta-analysis involving 34 randomized controlled trials reported improvements in muscle endurance and recovery of muscle strength following PBM, although the results differed according to participants' activity levels and treatment protocols.
How Might It Work?
One proposed mechanism involves the interaction of red and near-infrared light with cellular components involved in mitochondrial function. PBM may influence cellular energy metabolism and signaling pathways that are relevant to muscle function, oxidative balance, inflammation, and recovery.
Importantly, PBM is not simply a matter of using more light. Wavelength, irradiance, treatment duration, energy delivered, timing, and the area being treated can all influence the biological response. This variation is one reason why results across studies are not always consistent.
The Science Is Promising—But Still Evolving
The overall evidence suggests that localized red and near-infrared PBM may help support muscle endurance, reduce aspects of exercise-related muscle stress, and facilitate recovery, particularly when appropriately dosed and applied around exercise. However, evidence for whole-body PBM is less established. A 2025 systematic review found that whole-body PBM did not demonstrate clear improvements in exercise performance or recovery biomarkers across the small number of studies available.
The takeaway: red and near-infrared light aren't a substitute for training, nutrition, sleep, or rest. Instead, PBM is being studied as a complementary technology that may help the body manage the demands of exercise and recovery.
The Latest Research on Red Light Therapy
Don't take our word for it, here's a link to the latest in Red Light Therapy scientific research.
Frequently asked questions
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How often should I use red light therapy?
For most devices, we recommend following the manufacturer's instructions. Many people incorporate red light therapy into their wellness routine 3–7 times per week, with sessions typically lasting 10–20 minutes, depending on the device and treatment area. Consistency is generally more important than longer sessions.
How long until I see results?
Everyone's experience is different. Some people notice changes within a few weeks, while others may require several months of consistent use. Results depend on factors such as your wellness goals, the device used, and how regularly you follow the recommended treatment schedule.
Does it hurt?
No. Red light therapy is a non-invasive and painless treatment. Most users describe the experience as relaxing, with a gentle warming sensation depending on the device. There are no needles, medications, or recovery time required.
Is it safe?
Red light therapy has been widely studied and is considered safe for most people when used as directed. Our products are designed to use non-ionizing red and near-infrared light, which is different from UV light and does not tan or burn the skin when used according to the manufacturer's instructions. If you have a medical condition, are pregnant, have light sensitivity, or are taking medications that increase sensitivity to light, we recommend consulting your healthcare provider before use.
Can I overuse it?
More isn't always better. Using your device more frequently or for longer than recommended is unlikely to provide additional benefits and may increase the chance of temporary skin irritation or discomfort. Following the manufacturer's recommended treatment schedule is the best way to achieve consistent results.
Which device is right for me?
The best device depends on your goals.
Face Masks – Ideal for skincare and facial rejuvenation.
Hair Growth Caps – Designed to support healthy hair growth.
Panels – Great for larger treatment areas, muscle recovery, joints, and full-body wellness.
Belts & Wraps – Perfect for targeting specific areas such as the back, knees, shoulders, or elbows.