4 Essential Findings: Red Light Therapy for Recovery, Joints and Sleep

Red light therapy for recovery is popular with athletes and active people for good reason. Systematic reviews have found a positive effect of light on muscle performance, a large meta-analysis found less knee pain than placebo, and a study of elite players linked nightly red light with better sleep. Aeva’s red light therapy beds deliver red and near-infrared light of about 600 to 900 nm in 20 to 30 minute sessions. Here are four essential findings on red light therapy for recovery and what each study measured. For the service itself, see Aeva’s red light therapy page.

Red Light Therapy for Recovery at a Glance

Three bodies of research make red light therapy for recovery so appealing:

• Muscle: a review of 39 trials with 861 participants found some effect in favour of light.
• Joints: a meta-analysis of 22 trials found 14.23 mm less knee pain than placebo.
• Sleep: elite basketball players improved sleep quality, melatonin and endurance after 14 nights.
• Routine: repeated sessions are the common thread across the studies.

1. Red Light Therapy for Recovery: Muscle Performance and Fatigue

The strongest evidence for red light therapy for recovery is in muscle. A systematic review and meta-analysis by Vanin and colleagues pooled 39 randomised trials with 861 participants. It looked at time to exhaustion, repetitions, peak torque and blood lactate, and found some effect in favour of light therapy.

Positive results came from laser and LED devices in the 655 to 950 nm range, mostly at doses of 20 to 60 joules for small muscle groups and 60 to 300 joules for large ones. The authors noted that study quality varied, so more large trials will sharpen the picture.

Source: Vanin et al., Lasers in Medical Science, 2018.

2. Comfortable Knees

Joint comfort is a big part of red light therapy for recovery. A BMJ Open meta-analysis of 22 placebo-controlled trials with 1,063 people with knee osteoarthritis found that low-level light therapy reduced pain by 14.23 mm on a 100 mm scale more than placebo. At the recommended doses, the benefit peaked two to four weeks after treatment at 31.87 mm beyond placebo. No adverse events were reported.

Those trials used laser-based devices at wavelengths of 785 to 860 nm, so they show what well-dosed light can do for joint comfort rather than testing a bed directly.

Source: Stausholm et al., BMJ Open, 2019.

3. Deeper Sleep for Athletes

Sleep is where red light therapy for recovery may add the most. In a Journal of Athletic Training study, 20 elite female basketball players were split into a red light group and a placebo group. The red light group had 30 minutes of whole-body irradiation every night for 14 days and improved sleep quality, serum melatonin and 12-minute run performance. The authors suggested red light as a non-invasive way to support sleep after training.

Source: Zhao et al., Journal of Athletic Training, 2012.

4. Your Red Light Therapy for Recovery Plan

Red light therapy for recovery works best as one part of a routine. Many athletes combine it with whole body cryotherapy for cold recovery and hyperthermia therapy for controlled heat.

Plan red light therapy for recovery around training with your coach, keep sessions regular, and see our guide to red light therapy benefits for the wider research.

Related Reading

• 5 powerful red light therapy benefits backed by research
• Red light therapy for skin: 4 powerful results
• Whole body cryotherapy and muscle recovery research
• Cold recovery for athletes
• Hyperthermia therapy insights
• Aeva wellness services

FAQ

How can red light therapy for recovery help me?

Red light therapy for recovery is linked in research with better muscle performance, more comfortable joints and improved sleep, all of which support recovery.

How long is a session?

Aeva’s sessions last about 20 to 30 minutes.

When should athletes use red light therapy for recovery?

Our team can suggest timing around training and competition, and your coach can help fit it into your plan.

Is it suitable for everyone?

Most healthy adults can enjoy it. A quick chat with your doctor helps if you have a health condition or take medication.

Sources

• Vanin AA et al. Photobiomodulation therapy for the improvement of muscular performance and reduction of muscular fatigue. Lasers Med Sci, 2018.
• Stausholm MB et al. Efficacy of low-level laser therapy on pain and disability in knee osteoarthritis. BMJ Open, 2019.
• Zhao J et al. Red light and the sleep quality and endurance performance of Chinese female basketball players. J Athl Train, 2012.

General information only, not medical advice. Red light therapy supports wellness and does not replace medical care. Speak to your doctor if you have a health condition.