Recovery · Red light therapy
Red Light Therapy for Muscle Recovery: Does It Work and How to Use It
The short answer: Yes, it can help. Research shows red and near-infrared light can reduce soreness after training and help you get your strength back sooner. It works best as a regular habit, ideally before your workout. Together with good sleep and nutrition, it is one of the easiest recovery routines to keep at home.[1]
At a glance
What the research supports
| What it helps with | Muscle soreness after hard training (DOMS) and getting your strength back in the following days |
| When to use it | Before training for the best results. Rest days work well too |
| How | Red and near-infrared light on the muscles you train, following your device's manual |
| Tips | Be consistent, use it on bare skin and protect your eyes |
The evidence
Does red light therapy help muscle recovery?
Research says it can.
A 2025 review of studies on muscle soreness found that people who used light therapy felt less sore 3 to 4 days after intense exercise. They also recovered their strength faster in the first 1 to 2 days.[1]
Another 2025 review compared light therapy with other recovery tools, such as compression and electrical stimulation. Light applied before exercise reduced soreness and improved muscle performance the next day.[2]
A larger review of 46 studies and more than 1,000 participants found that light therapy, used before or after exercise, can improve sports performance and reduce inflammation in muscle tissue.[3]
The mechanism
How red light therapy works
Your cells produce energy in the mitochondria. Red and near-infrared light are absorbed there. This process is called photobiomodulation.
The extra cellular energy is thought to help muscle tissue repair and to calm inflammation after exercise.
Red light (630 to 660 nm) works closer to the surface. Near-infrared light (810 to 850 nm) reaches deeper tissue, including muscle. That is why most recovery routines combine both.
One simple rule: more is not better. Follow the recommended session time instead of doubling it.
Timing
Before or after your workout?
Before your workout. In a 12-week strength training study, people who used light therapy before each session gained more strength than any other group, including those who used it after.[4]
A 2025 review of recovery tools also found that light used before exercise reduces soreness.[2]
After your workout, as part of your cool-down, is also common. On rest days, a session on the sorest areas keeps the habit going.
In practice
How to use it for muscle recovery
Legs after squats or running. Lower back and core after deadlifts. Shoulders after pressing.
Time, distance and frequency change with the power of each device.
Clothing blocks the light.
Recovery benefits build with regular use around your training.
Do not look into the LEDs and wear the goggles provided.
Sleep and nutrition remain the foundation of recovery.
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The bigger picture
How it fits with other recovery tools
Red light therapy works best as one part of a routine. Sleep and nutrition come first. Cold water immersion is popular after training or on rest days. Heat and mobility work are good partners on rest days.
Training days: red light before training, then your workout and cool-down.
Rest days: red light on sore areas, plus heat or mobility work.
Safety
Who should be careful
Red light therapy at home is well tolerated. In the 12-week strength study above, researchers reported no side effects.[4] Mild warmth is normal.
Light sensitivity: some medications and conditions make skin more sensitive to light. Check with your doctor or pharmacist.
Pregnancy, cancer or active skin lesions in the area: talk to your doctor first.
This article is for general information and is not medical advice.
Frequently asked questions
Red light therapy and recovery FAQs
Is red light therapy good for muscle recovery?
Research shows it can reduce soreness and help your strength recover faster after hard training.
How long does it take to notice a difference?
Studies measure less soreness and faster strength recovery in the days after a hard session. The best results come with regular use.
Is red or near-infrared light better for muscles?
Near-infrared reaches deeper tissue, including muscle. Red light works closer to the surface. Most recovery routines combine both.
Sources
Sources and methodology
- Tsou YA, Chang NJ, Chang WD. Effects of photomodulation therapy for delayed onset muscle soreness: a systematic review and meta-analysis. J Funct Morphol Kinesiol. 2025;10(3):277. doi:10.3390/jfmk10030277.
- Canez MS, et al. Effects of photobiomodulation, intermittent pneumatic compression and neuromuscular electrical stimulation on muscle recovery: systematic review with meta-analysis. J Bodyw Mov Ther. 2025;44:570-584. PubMed.
- Ferraresi C, Huang YY, Hamblin MR. Photobiomodulation in human muscle tissue: an advantage in sports performance? J Biophotonics. 2016. PubMed.
- Vanin AA, et al. What is the best moment to apply phototherapy when associated to a strength training program? Lasers Med Sci. 2016. PubMed.
About the founder
Nacho González
I’m Nacho González. I built Kinaura Life as the store I wanted to find myself: every product with a reason to exist, service that matters as much as what we sell, and one goal, supporting better living, for longer. Behind it, a passion for digital marketing that has spanned my entire professional life, the last 10 years of it in health.