Red light therapy for muscle recovery: what the research says

Red light therapy has become a fixture in many athletes' recovery routines, from professional teams to weekend runners. But what does the science actually say? Here's a balanced look at the research on red and near-infrared light for exercise and recovery, and how people use it in practice.

What researchers are testing

In studies, red light therapy is usually called photobiomodulation (PBM). Researchers shine red (around 630 to 660nm) and near-infrared (around 810 to 950nm) light from lasers or LEDs onto muscles, either before or after exercise, and then measure things like strength, endurance, muscle soreness and blood markers of muscle damage.

What the reviews have found

A 2018 systematic review and meta-analysis in Lasers in Medical Science pooled data from placebo-controlled trials in healthy people. It found some effect in favour of phototherapy for outcomes including time to exhaustion, number of repetitions, peak torque and blood lactate. The authors also rated the quality of evidence as very low to moderate, and called for larger, better-designed studies (Vanin et al., 2018).

A more recent systematic review published in 2023 in the Revista Brasileira de Medicina do Esporte reported that photobiomodulation generally supported muscle performance and recovery, with benefits appearing most consistently when it was applied before exercise. Again, the authors noted large differences between studies in devices, wavelengths and doses (de Oliveira et al., 2023).

The fair summary: the research is promising, especially for performance when used before exercise, but it isn't conclusive, and results vary between people and protocols.

Before or after training?

Most studies that found benefits applied light before exercise, so a short session during your warm-up is a sensible place to start. Many people also use red light after training or in the evening as part of their wind-down. There's no harm in experimenting to see what fits your routine.

How athletes use it at home

• Pre-session: 5 to 10 minutes on the muscles you're about to train, for example the quads and calves before a run.
• Post-session: 10 to 20 minutes on the areas that feel tight, such as the lower back or hamstrings.
• Rest days: a full-body session with a larger panel, or a hands-free belt on problem areas while you relax.

Choosing a device for recovery

• Targeted, portable: the cordless Aura Mini fits in a gym bag for pre-training sessions.
• Hands free: the Auracell belt wraps around your back, thighs or knees so you can sit back and relax.
• Big muscle groups: a half or full-body panel such as the A160 or S Series treats your legs and back in one go.

Not sure which size you need? See our red light panel buying guide.

Keep the basics first

No device replaces the fundamentals. Sleep, sensible training load, nutrition, hydration and easy movement on rest days will always do the heavy lifting in your recovery. Red light therapy is best thought of as one tool alongside them. Our home recovery routine shows how it fits in.

Safety notes

• Always wear the goggles provided and avoid looking into the LEDs.
• Use it on bare, clean skin and follow the distance and time guidance for your device.
• If you have an injury, ongoing pain or a medical condition, see a GP or physiotherapist rather than relying on a home device.

Frequently asked questions

Will it stop me getting sore?

Some studies report reduced soreness or muscle-damage markers, but results are mixed. Think of it as a possible helper rather than a guarantee.

How long until I notice anything?

Some people feel looser after a few sessions; for others it's subtler. Use it consistently for several weeks before judging.