The Game Plan
Red light therapy has solid evidence for reducing delayed onset muscle soreness (DOMS) and markers of muscle damage, and emerging evidence for improving performance when used before training. Meta-analyses show it lowers soreness and creatine kinase levels, with the most consistent results when light is applied before exercise. It works by supporting the way muscle cells produce energy. It is a legitimate recovery tool, not a shortcut, and works best layered onto solid training, sleep, and nutrition.
Walk into an elite training facility in 2026 and red light panels are as common as ice baths and foam rollers. Manchester City striker Erling Haaland has spoken openly on his own YouTube channel about using red light therapy at home to aid recovery and compensate for limited sunlight. PGA Tour golfer Justin Thomas has featured red light panels in his recovery routine. From NBA courts to Olympic prep centers, photobiomodulation has moved from the fringe into mainstream sports recovery.
But celebrity use is not evidence. This guide covers what the research actually shows for athletes, separating the well-supported claims (soreness reduction) from the emerging ones (performance gains), and gives you a practical protocol for training, not just marketing.
How It Works for Muscle, Briefly
Red and near-infrared light (typically 660nm and 850nm) penetrate into muscle tissue, where they are absorbed by cytochrome c oxidase in the mitochondria. This stimulates ATP production, the energy currency muscle cells run on, and modulates inflammation and oxidative stress. In practical terms: muscle cells that have more available energy and less inflammatory burden recover more efficiently after hard training. This is the same mechanism behind red light therapy for skin, applied to deeper tissue.
The 850nm near-infrared wavelength matters most for athletes because it penetrates deeper than red light, reaching the muscle belly rather than just the skin surface. A device intended for muscle recovery should include near-infrared, not red light alone.
What the Research Strongly Supports: Soreness and Recovery
The strongest and most consistent evidence is for reduced muscle soreness and reduced markers of muscle damage.
A frequently cited meta-analysis led by Ernesto Leal-Junior, published in Lasers in Medical Science, found that phototherapy improves muscular performance and reduces markers of muscle damage, with the most consistent results when light is applied before exercise. Multiple subsequent reviews have reinforced the soreness-reduction finding. Studies using red and near-infrared light after eccentric exercise (the muscle-lengthening movements that cause the most soreness) have reported meaningfully less soreness at 48 hours compared to placebo. Reported reductions in DOMS across various studies commonly fall in the 40 percent range versus placebo, though the exact figure varies by protocol.
The objective marker that backs this up is creatine kinase (CK), a protein released into the blood when muscle fibers break down. A 2021 systematic review in Lasers in Medical Science confirmed that photobiomodulation consistently lowered CK levels, indicating measurably less muscle damage, not just a subjective feeling of less soreness.
One notable comparison: a randomized controlled trial by de Marchi and colleagues compared photobiomodulation to cold-water immersion (the ice bath) for muscle recovery after high-intensity exercise, and found red light therapy performed favorably. This does not make ice baths obsolete, but it positions red light therapy as a legitimate peer to the recovery tools athletes already trust.
What the Research Is Still Establishing: Performance
The performance claims are more nuanced and worth being honest about.
Some studies, particularly those applying light before exercise, have found improvements in muscular performance: more repetitions, longer time to exhaustion, and delayed fatigue. The proposed mechanism is that pre-loading the muscle with enhanced cellular energy capacity lets it work harder before fatiguing. This is the basis for the pre-exercise protocol that shows up in much of the research.
However, the performance evidence is more heterogeneous than the recovery evidence. A meta-analysis examining photobiomodulation combined with resistance training did not find a statistically significant improvement in maximal muscle strength versus sham treatment. A 2025 meta-analysis in Sports Health found modest improvements in some protocols but noted that results were inconsistent across studies. The honest summary: red light therapy may offer a small performance benefit, especially when used before training, but the effect is smaller and less certain than the recovery benefit. Treat performance gains as a possible bonus, not the primary reason to use it.
Timing: Before or After Training?
This is the most practical question, and the research gives a reasonably clear answer.
Before training (for performance): If your goal is to squeeze more out of a session, apply red light therapy to the target muscle groups shortly before you train. This is where the performance research is strongest. A pre-workout session of roughly 5 to 10 minutes on the muscles you are about to load is the common protocol.
After training (for recovery): If your goal is to reduce next-day soreness and support recovery, apply it after your session. Post-exercise treatment targets the inflammation and muscle damage that drive DOMS.
Both (for maximum benefit): Several studies applied light both before and after exercise and saw the most complete effect. If you have the time and a device that makes it convenient, bracketing your workout with red light is the most evidence-aligned approach.
One important note that separates honest guidance from hype: if your specific goal is maximum muscle growth (hypertrophy), be aware that some research suggests aggressive anti-inflammatory recovery immediately after resistance training could theoretically blunt some of the adaptive signaling that drives muscle growth, similar to the debate around post-workout ice baths. The evidence here is not settled, but if hypertrophy is your priority, you may prefer to use red light therapy on rest days or away from your key strength sessions.
A Practical Protocol by Training Phase
Red light therapy fits differently into different parts of a training cycle. Here is how athletes and coaches typically layer it in.
In-season and high-volume blocks. This is where red light therapy earns its place. When you are training or competing frequently with tight turnarounds, recovery speed becomes the limiting factor. Prioritize post-session use on the most-worked muscle groups, and consider pre-competition use on days where you want to feel your best. Tournament weekends and congested fixture periods are exactly when the recovery benefit matters most.
Deload and rest weeks. Dial back frequency. During lighter weeks, your body has more capacity to recover on its own, so red light therapy becomes a gentle complement rather than a priority. Focus on sleep and light movement, and use red light as a low-effort add-on.
Travel blocks. When you are away from your usual massage, physio, or cold-water immersion setup, a portable red light panel keeps a recovery tool in your bag. This is one of the strongest practical use cases: consistency of recovery across time zones and hotel rooms. Haaland has specifically cited using red light at home to compensate for limited natural sunlight, and the travel logic is similar.
Injury rehab. Red light therapy is studied as a complement to physiotherapy for soft-tissue recovery, but it should support a rehab plan led by a qualified professional, never replace it. For joint-specific stiffness and overuse issues, see our guide to red light therapy for joint stiffness and mobility.
Where It Fits Among Other Recovery Tools
Red light therapy does not replace the recovery fundamentals. It layers onto them.
Sleep remains the single most powerful recovery tool. No device outperforms consistent, quality sleep. Protein and nutrition supply the raw materials for muscle repair. Foam rolling and massage (including percussion devices) address fascia and tissue mobility mechanically. Cold and heat exposure trigger their own recovery adaptations. Red light therapy sits alongside all of these, working at the cellular-energy level that the mechanical and nutritional tools do not reach.
For a full breakdown of how to sequence red light therapy with cold plunge, sauna, and wearables into a complete recovery routine, see our recovery stack guide. The key principle: red light therapy is an overlay on good planning, not a substitute for it. It cannot rescue poor load management, skipped rest days, or inadequate sleep.
What to Look For in a Device for Athletic Recovery
Face-focused devices are not built for muscle recovery. For athletic use, the priorities are different.
Near-infrared wavelengths (850nm and deeper). Essential for reaching muscle tissue. Red light alone (660nm) stays too shallow for deep muscle work. Look for 850nm at minimum, with 1072nm deep near-infrared as a bonus for the deepest tissue.
Adequate coverage area. Treating a quadriceps or hamstring group with a tiny window takes forever. A panel with a meaningful treatment area covers large muscle groups efficiently.
Sufficient irradiance. Muscle tissue is deeper than skin, so power matters. Look for a device that publishes its irradiance at a stated distance.
Portability for travel. If you train or compete away from home, a portable panel keeps recovery consistent. This is often the deciding factor for athletes with travel-heavy schedules.
How Halio RegenBoost Fits Athletic Recovery
The Halio RegenBoost Red Light Panel is built around the wavelengths that matter for muscle recovery. Its TriSpectrum Technology delivers 660nm red, 850nm near-infrared, and 1072nm deep near-infrared, covering surface tissue through deep muscle in a single session. The Recovery Boost mode (850nm NIR plus 1072nm deep NIR) is specifically designed for muscle and joint recovery, which maps directly to the post-training use case.
Its portability is the athletic differentiator: at 450 grams with a built-in stand, travel case, and 120-minute wireless battery, it fits the travel-block use case where recovery consistency is hardest to maintain. Position it on a worked muscle group after training, run a session, and repeat on other areas as needed.
For targeted work on smaller areas or for morning facial depuffing on competition days, the Halio Red Light Therapy Device is a compact companion, though for deep muscle recovery the panel's near-infrared depth is what does the work.
FAQ
Does red light therapy actually help athletes recover faster?
The evidence for reduced muscle soreness and reduced markers of muscle damage (creatine kinase) is solid, supported by multiple meta-analyses. Reported DOMS reductions commonly fall around 40 percent versus placebo. The strongest effects come when light is applied before or immediately after exercise. It is a legitimate recovery tool, though it works best alongside sleep, nutrition, and sensible training, not as a replacement.
Should I use red light therapy before or after a workout?
Before training if your goal is performance (the pre-exercise research is strongest for delaying fatigue and improving output). After training if your goal is recovery and reduced soreness. Using it both before and after produced the most complete effect in several studies. The exception: if maximum muscle growth is your priority, you may prefer to use it on rest days.
Which athletes use red light therapy?
Red light therapy has been publicly discussed by footballer Erling Haaland (on his own YouTube channel) and PGA Tour golfer Justin Thomas, and it is widely used across NBA, NFL, and Olympic training environments. It has become a standard recovery tool in elite sport alongside ice baths and foam rolling, though its presence in a pro athlete's routine is not by itself scientific proof of benefit.
What wavelength is best for muscle recovery?
Near-infrared at 850nm is the key wavelength for muscle recovery because it penetrates deep enough to reach the muscle belly. Red light at 660nm is useful but stays shallow. The most capable recovery devices combine 850nm with an even deeper wavelength like 1072nm to reach deep tissue. Red light alone is not ideal for muscle work.
Can red light therapy improve athletic performance, or just recovery?
The recovery benefit is well-supported. The performance benefit is real but smaller and less consistent in the research. Some studies show improved endurance and delayed fatigue when light is applied before exercise, while others (particularly for maximal strength) show no significant effect. Treat performance improvement as a possible bonus rather than the main reason to use it.
Is red light therapy better than an ice bath for recovery?
At least one randomized controlled trial found red light therapy performed favorably compared to cold-water immersion for muscle recovery after high-intensity exercise. This does not make ice baths obsolete; both are legitimate tools. Some athletes use both. Red light therapy has the practical advantage of being more portable and not requiring you to sit in freezing water.
How often should an athlete use red light therapy?
During high-volume training or competition periods, daily use on worked muscle groups is reasonable and safe. During lighter weeks, 2 to 4 sessions per week is enough. The key is matching frequency to training load: use it most when recovery demand is highest, and dial it back when your body has more capacity to recover on its own.
To understand the cellular science behind muscle recovery, read our photobiomodulation guide. To build red light therapy into a full recovery routine with sauna and cold plunge, see our recovery stack guide. This article is educational and not a substitute for advice from a qualified sports medicine professional.
