We’re always game to try recovery tools to help us work out harder, better, faster, stronger. But separating fact from gimmick is harder than it might seem—especially when we’re shopping online or trying new home remedies. But which category does red light therapy, the wellness world’s latest darling, fall under? Will it help us bounce back quicker, or leave us wanting more?

We reached out to a physical therapist to answer our red light therapy questions and get a grasp on whether this trend is truly worth the hype. 

Our Expert

• Dr. Jackie Sanders, Doctor of Physical Therapy and Certified Running Coach at Anchor Wellness

What is Red Light Therapy?

First, a crash course in red light therapy (AKA RLT). While light therapy dates back to the early 1900s, the therapeutic benefits of red light, specifically, were first discovered in the ‘60s when it helped promote wound healing and hair growth in rats. Since then, our understanding of red light’s healing potential has expanded exponentially, and it’s now used for everything from smoothing wrinkles and fading scars to managing pain and reducing inflammation. 

Today, red light therapy involves directing a device that emits specific wavelengths of red light toward a region of the body, either at home or in a clinic. Other types of light are often also used to double up on the wellness benefits—near-infrared light penetrates deeper to the muscle tissue, making it particularly helpful for pain and inflammation. These wavelengths trigger specific responses at a cellular level, with purported effects including younger-looking skin, greater hair growth, less joint pain, and faster tissue recovery. It’s also widely used by biohacking believers as a way to boost overall physical health and longevity. 

How Does Red Light Help With Athletic Recovery and Performance?

With those potential benefits in mind, how exactly does red light therapy help the human body recover faster from exercise? Dr. Sanders says it comes down to cellular energy.

“The cells exposed to infrared photons increase mitochondrial respiration and ATP production (think more energy),” says Dr. Sanders. “This alters cell signaling, which leads to faster repair and reduced inflammation.”

“If an athlete can stimulate the body to repair damaged tissue and decrease inflammatory signals, training load, whether in volume or intensity, can be increased,” adds Dr. Sanders. In other words, when red light effectively speeds up recovery after a tough workout, you may be able to push a little harder in your next workout, or add an extra exercise sesh to your week, without feeling overworked. 

And the proof is in the research: “In several systematic reviews, individuals receiving this type of therapy report lower levels of subjective soreness, demonstrate lower concentrations of creatine kinase (a muscle damage marker), and sometimes perform better in strength or endurance-focused activities, though these effects appear to be transient,” says Dr. Sanders. 

Less post-workout soreness, fewer plateaus, and greater results over time? Sounds promising to us!

Does Red Light Therapy Help With Fat Loss?

We’ve seen red light marketed as a way to lose fat fast. We can’t help but roll our eyes when we see a claim like this, but we left it to our expert to clear up the myth. 

“Red light therapy may create transient pores in fat cell membranes, stimulate lipolysis, and improve lymphatic clearance, but it does not reliably destroy fat cells. Some studies show local circumferential changes, but these effects are again transient and do not suggest long-term, systemic fat loss. There have not been longitudinal studies that indicate body composition changes as analyzed by a DEXA or MRI scan,” says Dr. Sanders. 

In other words, research confirming RLT’s effect on fat cells is limited. While it may support the fat-reducing effects of a healthy diet and exercise routine, it’s not going to melt off excess fat, and any impact it has on fat tissue is probably fleeting. 

So if it seems too good to be true, it probably is. 

Fitting Red Light Therapy Into Your Fitness Routine

Before diving into the world of red light therapy, Dr. Sanders stresses the importance of managing expectations. “I would only recommend using this type of therapy when targeting marginal gains and after other habits related to recovery and performance have been addressed. In other words, the strength of evidence supporting this treatment is not enough to supersede or replace more critical habits such as proper nutrition, sleep hygiene, stress management, and other foundational practices,” she says. 

So if you’re already managing a balanced diet, a solid sleep schedule, and day-to-day stress management, you might consider red light therapy as a little boost to bring your fitness goals to the next level. But if you’re still working to get enough zzz’s and meet nutritional guidelines, your efforts are better focused on those basics. 

At-Home vs. In-Clinic RLT

If you’re ready to give red light therapy a try, you have two main options: Find a med spa near you that offers it, or find a device you can use at home. Professional, in-clinic sessions are typically more powerful, which may yield more robust results, with the added safety benefit of an expert’s supervision. But home devices tend to be more affordable and convenient to use, which may encourage consistency. 

“Professional units tend to be associated with better, more consistent outcomes. They offer higher irradiance and are used with clinician-controlled protocols,” says Dr. Sanders. “Home LED panels can be effective for general wellness and superficial applications if they deliver adequate irradiance at validated wavelengths and the user follows appropriate dosing. However, many consumer products appear to underdose relative to research protocols, likely making them safe but possibly less effective,” she adds. 

In short, the choice is yours, but whichever RLT path you take, make sure it’s backed by clinical research (including a comprehensively studied wavelength). 

What to Look for When Choosing an RLT Device or Provider

Ready to give your recovery routine a glow up? Keep these tips in mind as you look for a red light device or clinic:

• Check the wavelength and power density.

Selecting a red light device with a clinically studied wavelength is the first step to achieving noticeable results. Dr. Sanders notes that while there’s no single, universal wavelength or dose used for red light therapy, it’s wise to stay within the usual range. 

“Typical parameters used in studies include red light (approximately 600 to 700nm), with irradiances (power density) commonly reported from about 1 to 200 mW/cm², and energy densities (fluence) typically ranging from about 1 to 50 J/cm² depending on the target tissue and outcome,” says Dr. Sanders. 

• When shopping for home devices, triple-check the light intensity and clinical research. 

“For home devices, the key factor appears to be sufficient intensity to achieve results. Units that provide weak or low irradiance or energy density levels will likely be ineffective,” says Dr. Sanders. This makes it all the more crucial to do your research before purchasing a home RLT device.

While many devices available today lack scientific support, making them challenging to recommend, the Kineon MOVE+ Pro Light Therapy Device has garnered positive testimonials for its targeted design for pain. It delivers 660nm red light and 808nm infrared light, with an irradiance of 50mW per infrared module and 80mW per red light emission area. 

• Keep expectations realistic. 

“When deciding whether to use RLT through an at-home device or a professional provider, the most important factor is maintaining awareness and moderation of expectations,” says Dr. Sanders. “I would encourage individuals to ask for justification of the protocols used when consulting with a professional provider and ensure they can commit to the full treatment plan, including frequency and intensity.” 

Stridekick tip: Looking for other ways to supercharge your recovery? Consider these hand-picked options from the Stridekick Shop:

• The Sauna from Plunge, a complete setup to help you reap all the benefits sauna sessions have to offer, including less stress, better cardiovascular health, pain relief, and natural detoxification
• Ice Barrel 500, a fully insulated cold therapy tool to help you set up ice baths in a snap

While red light therapy isn’t a cure-all for every recovery woe, it shows promise as a way to manage inflammation and calm pain. Consider adding it to your post-workout arsenal, especially if you’re aiming to intensify your fitness routine.