Red Light Therapy for Athletes: Benefits for Recovery and Performance
- Brandon Burd
- Jan 18
- 2 min read
Red light therapy gets dismissed as a trend because most people don’t understand what it’s doing or why some devices work and others don’t. When you strip away the marketing and gimmicks, it’s a recovery tool built on basic physiology, not hype.
At its core, red and near-infrared light therapy works by delivering specific wavelengths of light into tissue. These wavelengths are absorbed by mitochondria, the part of the cell responsible for energy production. When mitochondrial function improves, cells produce energy more efficiently, inflammation decreases, and tissue repair speeds up.¹
That matters for athletes because recovery requires energy and the harder you train, the more important recovery becomes. When energy production is limited, soreness lingers, fatigue stacks, and performance drops.
What the research shows
Studies show that red and near-infrared light therapy can reduce muscle soreness, improve recovery between training sessions, and lower markers of inflammation after training.² Research has also shown improvements in muscle performance and reduced oxidative stress when light therapy is applied consistently.³
Studies show that red and near-infrared light therapy can reduce muscle soreness and improve recovery markers after training. One meta-analysis on near-infrared phototherapy pre-irradiation found it mitigated peak torque decline and reduced lactate, creatine kinase, and delayed-onset muscle soreness.² Another review found that light therapy consistently reduced post-workout muscle pain and helped strength return faster after hard training.³
These are the main benefits of red light therapy for athletes who train consistently and want to recover without breaking down.
This is why clinical and performance-based devices use near-infrared wavelengths that reach muscle and joint tissue, not just surface-level red bulbs. The depth of penetration matters because muscle recovery doesn’t happen at the skin level.
Why some devices don’t work
Most consumer devices are built for skin or cosmetic use. They emit light that doesn’t penetrate deeply enough to affect muscle tissue. For recovery, the light needs to reach the tissue that’s actually stressed from training. That’s why panels, mats, and clinical-grade systems are used in sports and rehab settings.
What red light therapy does well
When used correctly, red and near-infrared light therapy can:
✅ Support muscle recovery between training sessions
✅ Reduce soreness and inflammation
✅ Improve relaxation and nervous system regulation
✅ Help athletes tolerate higher training volume over time
It does not replace sleep, nutrition, or mobility work but paired with these can support an effective recovery routine.
How I use it (and why)
I use red and infrared light therapy in my practice to supplement soft tissue work, not replace it. Bodywork restores movement and tissue quality. Light and infrared therapy support the cellular recovery processes that follow. Together, they help people recover faster and stay consistent with training.
If you have questions or are curious how light and infrared training might benefit your recovery, comment RECOVER or message me directly.
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