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Daniel Mesa

Red Light Therapy For Muscle Recovery: Does It Work?

In pursuing peak physical performance, athletes and fitness enthusiasts constantly explore new methods to enhance muscle recovery and improve overall well-being. One such method gaining popularity is red light therapy. This innovative technique utilizes specific wavelengths of red and near-infrared light to promote muscle recovery, reduce inflammation, and boost performance. 

In this blog post, we will explore red light therapy for muscle recovery, its benefits, applications, and how to effectively incorporate it into your fitness routine.

What Is Red Light Therapy?

Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation, involves exposing the body to low-intensity red and near-infrared light. These wavelengths penetrate the skin and interact with cells, promoting various physiological effects. Unlike ultraviolet (UV) light, red light therapy does not cause sunburn or damage to the skin.

Red Light Therapy Muscle Recovery Benefits

novaalab max xl

Red light therapy has emerged as a promising technique in muscle recovery and performance enhancement. By harnessing the power of specific wavelengths of red and near-infrared light, this innovative therapy offers many benefits for athletes and fitness enthusiasts. Let’s explore the remarkable benefits of red light therapy for muscle recovery and how it can optimize athletic performance.

Decrease Inflammation

Inflammation is a common consequence of intense workouts or injuries, leading to muscle soreness and prolonged recovery time. Red light therapy has been scientifically proven to reduce inflammation by stimulating cellular metabolism and improving blood circulation. Targeting inflamed tissues can help alleviate muscle soreness and expedite recovery, enabling individuals to bounce back faster and continue pursuing their fitness goals.

Increase Key Hormone Levels

Hormones such as testosterone and growth hormone are vital for muscle growth, repair, and overall recovery. Studies have suggested that red light therapy can naturally enhance the production of these critical hormones. By stimulating the endocrine system, red light therapy may optimize muscle recovery, amplify the body’s regenerative processes, and elevate performance.

Help Injuries Heal

When injuries occur, red light therapy can be a valuable aid in healing. Red light therapy promotes the repair of damaged tissues by stimulating collagen production, a vital component in tissue regeneration. 

Additionally, it improves blood flow to the injured area, facilitating the delivery of essential nutrients and oxygen necessary for accelerated healing, and by reducing scar tissue formation, red light therapy aids in restoring functionality and mobility, allowing individuals to overcome injuries more effectively.

Improve Performance

Muscle fatigue is a common obstacle to optimal performance. Red light therapy is a powerful tool in combating muscle fatigue and facilitating faster recovery. Rejuvenating tired muscles helps athletes and fitness enthusiasts push their limits during training sessions. The reduced recovery time between workouts allows for more frequent and intense training, improving strength, endurance, and overall performance.

Boost Muscle Growth

The stimulation of mitochondria within muscle cells is one of the notable effects of red light therapy. By enhancing energy production in the mitochondria, red light therapy provides muscles with increased energy availability. This boost in energy can contribute to accelerated muscle growth, improved muscle tone, and, ultimately, a competitive edge in athletic endeavors.

How To Use Red Light Therapy For Recovery And Performance

novvalab red light healing pad

Now that we understand the potential benefits of red light therapy let’s explore how to incorporate it into your muscle recovery and performance routine effectively.

Selecting the Right Device

When considering red light therapy, choosing a high-quality red light therapy device that emits the appropriate wavelengths is essential. Look for devices with a range of red and near-infrared wavelengths (630-850nm) and sufficient power output for effective muscle penetration. Devices such as the Joovv or NovvaLab are great choices.

Treatment Duration and Frequency

The optimal treatment duration and frequency may vary depending on the specific device and individual needs. Typically, sessions can last between 5 to 20 minutes, with 2-4 sessions per week. Consistency is key, and it’s advisable to follow the manufacturer’s guidelines or consult a healthcare professional.

Red Light Therapy Before Or After Workout?

AspectBefore WorkoutAfter Workout
Warm-upHelps in warming up muscles
Muscle ActivationEnhances muscle activation
Blood CirculationIncreases blood flowSupports recovery
PerformanceMay improve performanceAids in recovery
Inflammation ReductionReduces post-workout inflammation
Muscle SorenessAlleviates muscle soreness
Injury PreventionPromotes post-workout injury healing
Treatment TimeShorter sessions possibleLonger sessions possible

When considering the application of red light therapy before or after a workout, there are factors to consider. Here’s a breakdown of the potential ben and considerations for each:

Before Workout

  • Warm-up: Red light therapy can help warm up muscles, increasing blood flow and preparing the body for physical activity.
  • Muscle Activation: It has the potential to enhance muscle activation, potentially improving performance during the workout.
  • Blood Circulation: Red light therapy before an exercise can increase blood flow to the muscles, delivering oxygen and nutrients for optimal performance.
  • Performance: Some individuals may experience improved performance when using red light therapy before a workout which can lead to increased calorie expenditure and even weight loss.
  • Inflammation Reduction: While it may not directly reduce post-workout inflammation, it can help with pre-workout inflammation.

After Workout

  • Recovery Support: Red light therapy after a workout can aid recovery by reducing inflammation, alleviating muscle soreness, and promoting faster recovery.
  • Muscle Soreness: It can help relieve muscle soreness after an intense workout.
  • Injury Healing: Red light therapy promotes the healing of injuries sustained during the workout by stimulating collagen production and improving blood flow to the affected area.
  • Inflammation Reduction: It can assist in reducing post-workout inflammation and speeding up the recovery process.
  • Treatment Time: Longer sessions of red light therapy can be utilized after a workout for a more comprehensive recovery

It’s important to note that deciding to use red light therapy before or after an activity depends on personal preference, desired outcomes, and specific needs. Some may prefer using it before workouts for its potential performance-enhancing effects, while others may find more benefit in utilizing it after activities for its recovery-promoting properties. Experimenting with both approaches and observing how your body responds can help determine the most effective application for your needs.

Final Verdict: Red Light Muscle Recovery,

Red light therapy has shown promising muscle recovery, inflammation reduction, and performance enhancement results. However, it is essential to remember that individual experiences may vary, and results are influenced by factors such as the specific condition being addressed, treatment protocols, and overall lifestyle choices.

Before incorporating red light therapy into your fitness routine, it’s advisable to consult with a healthcare professional or a trusted expert who can provide guidance tailored to your specific needs. When used correctly and with other recovery methods, red light therapy can be a valuable tool in promoting muscle recovery, reducing inflammation, and optimizing performance.

Red light therapy is a non-invasive and natural approach to support muscle recovery and enhance overall physical performance. By harnessing the power of red and near-infrared light, this innovative technique offers athletes and fitness enthusiasts a potential edge in their pursuit of peak performance and well-being.


Can red light therapy help with chronic muscle pain?

Red light therapy has shown promising results in reducing inflammation and promoting muscle recovery. While it may help alleviate chronic muscle pain, consulting with a healthcare professional for a comprehensive evaluation and personalized treatment plan is recommended.

Are there any potential side effects of red light therapy?

Red light therapy is generally considered safe with minimal side effects. However, some individuals may experience mild, temporary effects such as redness or warmth in the treated area. Following the manufacturer’s guidelines and consulting a healthcare professional if you have any concerns is essential.

Can red light therapy replace traditional muscle recoveries methods like stretching and massage?

Red light therapy cannot replace traditional muscle recovery methods but complement them. Incorporating red light therapy into your routine alongside stretching, massage, and other recovery techniques may enhance overall muscle recovery and performance.

How long does it take to see results from red light therapy for muscle recovery?

The timeline for results can vary depending on various factors, including the individual’s specific condition and treatment protocol. Some people may experience noticeable improvements in muscle recovery within a few sessions, while others may require more time. Consistency and adherence to recommended treatment guidelines are essential.

Can I combine red light therapy with other treatments or therapies?

You can combine red light therapy with other medicines or therapies, such as physical therapy or chiropractic care, to support muscle recovery. However, informing your healthcare provider about any additional treatments you are undergoing is crucial to ensure they can be safely integrated into your overall plan.