Does red light therapy improve muscle recovery or athletic performance?
2025-06-05
Red light therapy (RLT) has gained attention for its potential to improve muscle recovery and athletic performance, but the scientific evidence is mixed. Here’s a breakdown of what we know:
Muscle Recovery
RLT involves exposing the body to low-level red or near-infrared light, which may stimulate cellular processes, boost energy production, and reduce inflammation. Some studies suggest it can help with muscle recovery:
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Potential Benefits: Research, including a 2018 review in the Journal of Strength and Conditioning Research, indicates RLT might reduce delayed onset muscle soreness (DOMS) and inflammation after exercise.
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Limitations: However, the evidence isn’t consistent—results vary across studies, and more high-quality research is needed to confirm these effects.
Athletic Performance
The case for RLT enhancing athletic performance is even less clear:
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Mixed Results: Some small studies hint at improvements in endurance or strength, but others show no significant impact.
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Current Consensus: A 2020 systematic review in the International Journal of Sports Medicine concluded that there’s not enough evidence to support RLT as a performance booster.
What This Means for You
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Muscle Recovery: RLT shows some promise for reducing soreness and aiding recovery, but it’s not a proven fix. It could be a helpful addition to your routine, not a replacement for basics like rest and nutrition.
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Athletic Performance: Don’t expect RLT to transform your game—the science doesn’t back it up yet.
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Practical Advice: Since RLT is safe and non-invasive, it might be worth trying alongside traditional methods, but consult a healthcare professional to see if it’s right for you.
In short, while RLT isn’t a magic solution, it may offer modest benefits for recovery. For performance, the jury’s still out—more research is needed to settle the question.
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