If you live a wellness-focused lifestyle or are interested in the latest beauty innovations, you’ve likely heard of red light therapy. But beyond masks and other devices that promote skin health, there might be benefits related to fitness.
With growing interest in the muscle-supporting and exercise-recovery effects, red light therapy has moved from elite med spas and sports-rejuvenation centers and into gyms and wellness facilities.
This guide will cover red light therapy for muscle recovery, including what the science actually says, how (and when) to use it, and who it’s best for.
What Is Red Light Therapy?
Red light therapy is a treatment that uses specific wavelengths—typically 630 to 850 nm, short for nanometers—of red and near-infrared light to interact with cells at the mitochondrial level. If you remember grade-school biology, mitochondria act as the “powerhouses of cells.”
Unlike UV (ultraviolet) light from direct sunlight or tanning beds, red light stimulates tissue rather than damaging it.
Also called photobiomodulation or low-level laser therapy (LLLT), red light therapy comes in various formats, from handheld tools and panels to beds and integrated units found in gyms and wellness centers.
How Does Red Light Therapy Help With Muscle Recovery?
Red light therapy works in several ways by exposing tissue to low-level and near-infrared wavelengths. When it comes to muscle recovery, the non-invasive treatment plays a role in:
- Reducing inflammation
- Speeding up cellular repair
- Improving blood flow to sore muscles
- Lowering markers of muscle damage
These aren’t isolated effects—they work together to support the overall recovery process after exercise. Let’s explore each interconnected biological mechanism in more detail.
Does Red Light Therapy Reduce Inflammation?
Peer-reviewed research has shown that red light therapy may lower inflammatory markers after exercise, including IL-6 (interleukin-6) and TNF-α (tumor necrosis factor alpha). These are both cytokines—proteins that work as “chemical messengers” for the body—that trigger inflammation as an immune response.
Delayed onset muscle soreness (DOMS) is when you feel very sore or stiff for up to three days after a hard workout. It’s mainly an inflammatory response. So, with less inflammation in your body, your muscles might feel better faster. LLLT also seems to reduce oxidative stress in muscles, which may support the recovery process.
How Does Red Light Therapy Speed Up Cellular Repair?
Red light therapy is thought to speed up cellular repair in muscles by stimulating mitochondria with therapeutic wavelengths. This creates a boost in cellular energy, potentially helping the micro-tears in muscles (caused by exercise) heal faster than they would without treatment.
Specifically, LLLT stimulates cytochrome c oxidase, an essential enzyme in mitochondria. This increases adenosine triphosphate (ATP), the “energy carrier” for all living cells in the body. The idea is that more ATP supports faster cellular repair in muscle tissues, so you can recover quicker and possibly experience less soreness after a strenuous workout.
Can Red Light Therapy Improve Blood Flow to Sore Muscles?
Red light has been shown to support nitric oxide release and promote vasodilation, meaning it helps widen blood vessels. These functions help improve circulation to tissues, including those in fatigued muscles. With more blood flow, muscles get the oxygen and nutrients they need to recover.
LLLT may also help flush metabolic waste, like lactic acid, from the body more efficiently. This is good because when lactic acid builds up, you might feel more muscle soreness. This is one of the reasons the treatment is linked to reduced DOMS.
Does Red Light Therapy Lower Markers of Muscle Damage?
Red light therapy seems to have a significant effect on lowering markers of muscle damage. Studies show that, by stimulating cellular energy through ATP production, it may reduce oxidative stress and creatine kinase (CK)—a key biomarker in damaged muscular tissue—after intense exercise. This is another way it may help reduce soreness.
It’s still an emerging area, and more research is needed. But in multiple controlled trials, LLLT appears to be a promising option for speeding up recovery and helping you bounce back quicker after a strenuous training session.,
When Should You Use Red Light Therapy for Best Results?
Exactly when to use red light therapy for muscle recovery isn’t super rigid, but the timing does matter a bit. Most importantly, try to build a routine where you use the treatment regularly. This will garner better results than stressing over a perfect window.
We’ll go over what to consider when deciding whether to do pre-workout, post-workout, or rest-day red light sessions.
Is It Better to Use Red Light Therapy Before or After a Workout?
Here’s a breakdown of the benefits of LLLT before or after exercising:
- Pre-workout – Some research suggests that using red light therapy before a workout (five to 10 minutes prior) might help prime muscles for the upcoming stress and possibly support exercise performance. This might help you maintain endurance, train for slightly longer, or complete more reps, but more research is needed..,,
- Post-workout – When used within about six hours of an exercise session, red light therapy may help kickstart repair, support muscle regeneration, and reduce inflammation to help with soreness.,
Consistency matters more than hitting a precise timing or how long your red light sessions are. So, aim for regular treatments over longer ones.
Is Red Light Therapy Worth Using on Rest Days?
A red light session can absolutely be worthwhile on rest days. Though some people plan for same-day treatments before or after a workout, you can still reap the benefits in this active-recovery window.
It can support your body’s repair process without adding additional physical stress. Consider pairing LLLT with other passive-recovery tools like HydroMassage, cryotherapy, or compression boots.
What Results Can You Realistically Expect from Red Light Therapy?
Everyone is different, but some people notice differences in how sore they feel or how quickly they recover within two to four weeks of consistent use.
But keep in mind, red light therapy is a recovery tool, not a replacement for the fundamentals of overall health and wellness. It works best when used along with a holistic lifestyle and fitness plan, including regular exercise, good sleep habits, nutrition, and hydration.
Also, while LLLT may help support muscle recovery, that doesn’t mean it’s a shortcut to fast gains or lifting heavy weights without building up to the appropriate strength level. You’ll still need to focus on a gradual training program with progressive overload—the safest and most sustainable approach to building muscle.
Who Benefits Most from Red Light Therapy?
Here’s who might benefit from regular red light therapy sessions:
- Serious athletes, including weightlifters, runners, and CrossFit enthusiasts
- Those doing a progressive overload training program
- People who work out at the gym regularly or take multiple fitness classes a week
- Folks who train multiple days in a row and need a faster turnaround
- Those managing chronic inflammation or returning to exercise after an injury
LLLT might be beneficial for people experiencing soreness that’s limiting their training consistency. That said, chronic soreness can be a result of overtraining. If you’ve been training hard with few or no rest days, consider asking a professional for insight.
Also, if you’re managing an injury, are recovering from surgery, or have any chronic health conditions, check with your healthcare provider before doing red light therapy to make sure it’s safe.
Where Can I Try Red Light Therapy Near Me?
You don’t need to invest in an at-home panel to experience the benefits of LLLT. Chuze Fitness offers red light therapy at select Recovery Studio locations throughout:
- Florida
- California
- Arizona
- Texas
- Colorado
The booth is available to use for Premium, More, and Max-level members with no per-session fee.
Chuze Fitness is dedicated to bringing hospitality to the fitness industry through clean, friendly facilities and supportive amenities. Other recovery-focused amenities include massage chairs, cryotherapy, saunas, and steam rooms. (These vary by location.)
Learn more about our Recovery Studio, or sign up for a free trial membership to see what Chuze Fitness is all about.
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