Red light therapy can be used as part of a post-workout recovery routine. By supporting cellular energy production and natural recovery processes, it helps athletes maintain their training schedule and prepare for future workouts.
The Science Behind Red Light Therapy
Understand the science behind photobiomodulation, mitochondrial function, ATP production, and clinically studied wavelengths.
How does Red Light Therapy Work
Red light therapy is based on a process known as photobiomodulation (PBM). In the process, cells absorb red or near-infrared light.It is thought that this light affects the mitochondria within cells. Mitochondria convert nutrients into useful energy. This energy is stored in a molecule, ATP. Cells use ATP to perform normal functions. Cells also use it for repair and recovery. Red light therapy can be beneficial for efficient energy use. That's one reason researchers have begun studying it for muscle recovery, soreness, and overall wellness. However, the effects can vary. The wavelength, light intensity, session time, and treatment distance can all affect the outcome. The recovery routine should include red light therapy and not be a medical substitute for appropriate exercise routines or rest.
Why Red Light Is Different From UV
Red and near-infrared light are non-ionizing. They are not energetic enough to cause DNA damage like X-rays do. They also do not work like UV light. UV light is higher energy and is harmful to the skin with prolonged exposure. Red light therapy devices are made to emit red light or near-infrared light with no UV.
References：
Avci P, Gupta A, Sadasivam M, et al. Low-level laser (light) therapy in skin: Stimulating, healing and restoring. Seminars in Cutaneous Medicine and Surgery. 2013;32(1):41–52.
de Freitas LF, Hamblin MR. Proposed mechanisms of photobiomodulation or low-level light therapy. IEEE Journal of Selected Topics in Quantum Electronics. 2016;22(3):7000417.
What Wavelengths Are Commonly Used
Light's wavelength is measured in nanometres (nm). Many red light therapy devices employ a red light wavelength range of 630-660 nm. They can also apply near-infrared light in the range of 810-850 nm. Common wavelengths include:
- 630 nm and 660 nm: These are the wavelengths of red light. They are frequently employed in regions nearer to the skin.
- 810 nm, 830 nm, and 850 nm: These wavelengths are in the near infrared. They penetrate even further than red light.
Some devices mix both the red and near-infrared wavelengths. This enables them to reach the skin and the skin's underlying tissue.The accuracy of the wavelength is also important. A device should emit the wavelengths listed in the Product Information. But that is not the only thing one needs to consider about wavelength.
The treatment distance, session length, and light intensity also play a role in the device's use. Make sure the device you select clearly states which wavelengths it uses and what instructions to follow for its use. Steer clear of products that promise a lot but don't specify light output.
How Red Light Therapy Supports Muscle Recovery at the Cellular Level
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