Red light therapy (RLT) has become a trusted tool in professional sports, fitness, and training industries, recognized for its ability to enhance physical performance, build muscle, and accelerate recovery.
Numerous peer-reviewed studies support these benefits, which are also evident in real-world applications where athletes, trainers, and fitness professionals incorporate RLT into their routines.
Key benefits of red light therapy for athletes include:
- Enhanced performance and endurance
- Faster recovery
- Reduced inflammation and lactic acid buildup
- Improved muscle growth and strength
- Increased metabolic function and fat loss
- Boosted collagen and elastin production
- Improved circulation
How Red Light Therapy Supports Peak Performance
Boosting Muscle Recovery
Intense workouts often lead to muscle soreness and inflammation, delaying subsequent training. Red light therapy accelerates muscle recovery by relieving pain, reducing inflammation, and promoting tissue repair.
Clinical studies have shown that RLT significantly decreases markers of muscle damage, such as blood lactate, creatine kinase, and C-reactive protein levels. It also reduces delayed onset muscle soreness (DOMS) and oxidative stress. Interestingly, research suggests RLT may outperform cryotherapy and cold-water immersion for post-exercise recovery. (Source)
Increasing Endurance and Performance
RLT has been shown to enhance endurance and delay muscle fatigue.
- In one study, volleyball players experienced a 14% increase in elbow flexor repetitions and 8% longer time before exhaustion with RLT. (Source)
- Other research on elite athletes noted a 11.6% increase in time before exhaustion. (Source)
Additional studies indicate RLT increases oxygen intake, pulmonary ventilation, and reduces breathlessness during exercise. These findings demonstrate RLT’s potential to enhance performance across various sports and fitness routines. (Source)
Enhancing Strength and Muscle Mass
Red light therapy has shown promising results in building muscle mass and strength.
- One study found that red light exposure post-training increased muscle thickness and peak torque in participants performing knee extensor exercises over eight weeks. (Source)
- Another study involving twins showed that RLT improved hypertrophy (muscle growth) and increased maximal exercise load. (Source)
These findings suggest RLT could be beneficial for bodybuilders and athletes reliant on muscle strength, such as weightlifters and swimmers.
Accelerating Healing from Injuries
Injuries can halt progress, but RLT offers a non-invasive way to heal faster. Research shows RLT promotes tissue repair and alleviates pain by improving blood flow and reducing inflammation.
- For tendon-related pain, RLT reduces the pain-spasm-pain cycle, enabling quicker recovery. (Source)
These findings highlight RLT's value in sports medicine and rehabilitation.
When to Use Red Light Therapy
- Before Workouts: Preconditioning muscles with RLT enhances strength, minimizes strain, and prepares them for exercise.
- After Workouts: Applying RLT post-exercise speeds recovery, reduces inflammation, and heals injuries.
- Before Bed: A quick session promotes melatonin production, improving sleep quality.
Suggested Usage:
- Pre-Workout: 8–10 minutes targeting muscles
- Post-Workout: 10–12 minutes targeting muscles
- Pre-Bedtime: 5 minutes on key areas like chest, back, or legs
Summary
Red light therapy is a versatile, evidence-based tool to improve athletic performance, build muscle, and enhance recovery. With widespread use in sports and fitness, RLT is backed by extensive research and continues to deliver measurable results for athletes and fitness enthusiasts.
If you’re ready to enhance your performance, invest in a high-quality red light therapy device.
References
- Foley et al., 2016
- Dos Reis et al., 2014
- Fisher et al., 2019
- Leal Junior et al., 2010
- Leal Junior et al., 2009
- Vieira et al., 2014
- Baroni et al., 2015
- Ferraresi et al., 2016
