Have you ever wondered how some athletes manage to recover so quickly from intense workouts or injuries? The secret might just lie in red light therapy (RLT). As a non-invasive and promising treatment option, red light therapy utilises low-level wavelengths of light to stimulate healing at the cellular level.
We all know that engaging in physical activity promotes health and leads to a better quality of life. However any athlete is aware of the wide range of risks involved in partaking in certain activities, especially contact sports. No athlete wants to move two steps forward and 3 steps backward unless they are dancers maybe !
Many therapeutic applications are used to improve skeletal muscle recovery and quality red light therapy aims at reducing the duration of the muscle recovery period allowing the athlete to train harder each day. These incremental advances snowball into significant positive outcomes over time, potentially providing the athletes with major advantages over competitors who are not using RLT / photobiomodulation (PBM).
Whether it’s soothing sore muscles; increasing power and muscle mass or reducing inflammation, athletes are increasingly turning to this technique to give their bodies the recovery boost they need. This treatment works through LED light devices, including wraps, pads, caps and panels, providing targeted relief for injuries and promoting faster recovery.
Let’s take a closer look at how red light therapy can benefit athletes and why it’s gaining so much attention but surprisingly, many still don’t know about it.
How Red Light Therapy Supports Athletic Performance?
1. Speeds Up Muscle Recovery
Intense training leads to microscopic muscle damage. Red light therapy stimulates cellular repair by enhancing mitochondrial activity, which is essential for energy production. This results in faster muscle recovery and reduced soreness, helping athletes get back to training sooner.
2. Reduces Inflammation and Joint Pain
Chronic inflammation can sideline athletes and impact long-term performance. Red light therapy penetrates deep into tissues, promoting circulation and reducing oxidative stress. This process helps alleviate joint pain, stiffness, and swelling, allowing for improved mobility and comfort.
3. Increases Blood Flow and Oxygenation
Proper circulation is vital for endurance and recovery. Red light therapy enhances blood flow, ensuring oxygen and nutrients reach muscles efficiently. This improves stamina, reduces cramping and fatigue and accelerates healing from injuries.
4. Enhances Cellular Energy Production
Adenosine triphosphate (ATP) is the energy currency of cells. Muscles rely heavily on ATP which is the biological source of energy needed for optimum muscle performance. Red light therapy boosts ATP synthesis, increasing energy levels at a cellular level. This leads to improved endurance, strength, and overall performance.
5. Supports Injury Healing
Tendinitis, sprains, and muscle strains are common among athletes. Red light therapy accelerates tissue regeneration by stimulating collagen production and reducing scar tissue formation. This means quicker recovery from injuries and a reduced risk of re-injury.
6. Time to Fatigue and Exhaustion
In a cross section of clinical studies performed, whereby mainly Near Infrared light was used in the ranges of 810 to 905nm in various dosages and durations, all studies resulted in an increase in time to reach fatigue. In all cases, Red light therapy treatment was performed prior to exercise. This simply equates to an increase in performance levels.
Photobiomodulation applied before exercise, regardless of dosage level fluctuations and wavelengths in NIR, improves muscle performance and decreases levels of inflammation and fatigue markers according to a systematic review of level II studies conducted in 2021.
7. Strength Outcomes
Quality Red Light Therapy supports muscle strength and growth by enhancing muscle performance and recovery. Clinical studies have shown that RLT, particularly when applied before exercise, can improve maximum voluntary contraction, increase time to fatigue, and enhance oxygen consumption, thereby boosting overall muscle function. This therapy works by stimulating mitochondrial activity, which increases ATP production, a crucial energy source for muscle work. Additionally, PBM reduces inflammation and oxidative stress, factors that can impede muscle recovery and growth.
Some studies suggest that PBM may also promote muscle hypertrophy by stimulating satellite cell proliferation. Overall, PBM offers a non-invasive method to enhance muscle performance and recovery, making it beneficial for athletes and individuals seeking to improve muscle strength and growth.
Tip: When it comes to high-quality red light therapy devices, Leredd stands out as an industry leader. We have advanced red light therapy panels, wraps, and pads that deliver optimal wavelengths for deep tissue penetration and effective recovery. Whether you’re dealing with sore muscles, joint pain, or even recovering from an injury, we have a solution to support your recovery.
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How to Use Red Light Therapy for Athletes
Using red light therapy is simple. Here’s how you can integrate it into your routine:
- Pre-Workout: Use RLT for 5–10 minutes before training to energise muscles and enhance endurance.
- Post-Workout: A 10–20 minute session post-exercise can help reduce soreness and speed up recovery.
- For Injury Recovery: Use daily sessions of 10–20 minutes on affected areas for quicker healing.
- For Sleep Improvement: Use RLT on Red Lights setting in the evening to promote relaxation and better sleep.
Best Ways to Use Red Light Therapy
For athletes who want to try red light therapy, the key to success lies in consistency and proper usage. Here are some practical tips on how to make the most of this therapy:
- Timing Matters – To maximise benefits, use red light therapy after a workout to speed up recovery or as part of a warm-up to reduce muscle fatigue. Depending on your goals, sessions should typically last anywhere from 10 to 20 minutes.
- Target Specific Areas – For more localized benefits, focus on areas that have been strained or overused, such as knees, shoulders, or lower back. Direct the light on these muscles or joints to provide relief and promote healing.
- Consistency is Key – Like many other recovery methods, red light therapy is most effective when used regularly. Aim for multiple sessions per week to see long-term benefits.
- Combine with Other Recovery Methods – Red light therapy works well when combined with other recovery strategies like stretching, hydration, and proper rest. It complements these practices by enhancing the body’s ability to repair itself.
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Is Red Light Therapy Safe for Athletes?
When used correctly, red light therapy is considered safe and free from significant side effects. It is a non-invasive treatment with minimal risks, unlike other therapies that may require injections or surgery. However, it’s important to follow the manufacturer’s guidelines and avoid overuse to ensure the best results.
Some people may experience mild redness or warmth in the treated area, but these effects are temporary and usually subside quickly. Athletes with specific medical conditions should consult a healthcare provider before starting red light therapy, as certain conditions may require a more tailored approach.
Red Light Therapy Devices for Athletes
There are various red light therapy devices available for athletes, each designed for specific treatment areas and needs. Here are a few examples:
1. LED Light Masks
LED masks are ideal for targeting the face and neck area. These devices typically feature a full face coverage design that allows the red light to be evenly distributed. Athletes can use these masks after training to help reduce any facial swelling, accelerate wound healing, or simply enhance skin recovery after rigorous physical activity. Great for our MMA and Boxing clientele.
2. LED Wraps and Pads
Wraps and pads are perfect for targeting large muscle groups and joints. For example, a knee wrap can be used to treat inflammation or pain in the knees, while a back pad might be used to reduce muscle soreness after intense training. These devices are convenient and easy to use, allowing athletes to treat multiple areas simultaneously.
3. LED Light Panels
Light panels are often larger devices that can be used for full-body treatment. Athletes can lie down; stand or sit in front of the panel for an even light distribution across the body. These panels are popular for general recovery, offering broad coverage that can target multiple muscle groups at once.
4. Handheld Devices
For more localised treatment, handheld LED light therapy devices are also available. These are compact, portable devices that can be used for spot treatment on sore or injured areas. They’re great for targeting smaller areas such as shoulders, knees, or elbows.
Red light therapy is proving to be a valuable tool for athletes looking to reduce recovery time, manage pain, and improve performance. Whether you’re a seasoned pro or someone who trains for fitness, RLT can help your body bounce back quicker, allowing you to stay at the top of your game.
Summing Up
If you’re seeking a non-invasive and natural way to improve your athletic performance and well-being, red light therapy might just be the game-changer you need. Based on all of the positive results achieved in laboratory settings demonstrating the improvements that can be gained in sports performance there is little doubt that it will become very popular amongst high level athletes.
As concluded in a clinical review:
“It must be noted if the use of PBM becomes widespread in high level sports competitions, especially before major National or International competitions, or during athletic training, it is possible that the World Anti-Doping Agency (WADA) or the International Olympic Committee (IOC) will need to discuss the position they will take on whether PBM will be allowed or not. If they decide it should not be allowed, they will be faced with the tricky problem of how to forensically detect if muscles have been exposed to light? We cannot envisage a biochemical test that could be conducted on blood or urine that would conclusively detect whether muscles had been exposed to the “banned light” used in PBM. However we believe that discussions about this issue will happen soon.”
