If you have ever felt the familiar stiffness after a hard workout, long run, hockey game, or weekend hike, you may have wondered whether red light therapy can help your muscles recover.
The short answer is: possibly. Current research suggests that red and near-infrared light may reduce delayed-onset muscle soreness, or DOMS, and support the return of muscle strength in some situations. However, the results are not guaranteed. Benefits can vary depending on the wavelength, dose, timing, muscle group, exercise type, and quality of the study.
Here are the most common questions Edmonton athletes and active adults are asking about red light therapy for muscle recovery in 2026.
What is red light therapy for muscle recovery?
Red light therapy is a non-invasive treatment that uses low-level red and near-infrared light. The clinical term is photobiomodulation, often shortened to PBM.
The light does not use ultraviolet radiation, and it is not intended to heat or damage tissue. Instead, specific wavelengths may interact with cells and influence processes involved in energy production, circulation, inflammation, and tissue repair.
Red light is generally used at wavelengths around 630–670 nanometres, while near-infrared light often falls between approximately 800–950 nanometres. Near-infrared wavelengths may reach deeper tissue than visible red light, which is one reason they are often discussed in relation to muscles and joints.
In plain language, the proposed process looks like this:
- Light reaches the treated tissue.
- Cells absorb some of the light energy.
- Mitochondria : the energy-producing structures inside cells : may become more efficient.
- This may support cellular repair and help regulate inflammation and oxidative stress.
This is the basic idea behind the current red light therapy science. The mechanism is plausible, but the clinical effect depends on using the right dose and treatment protocol.
Does red light therapy work for muscle recovery?
Research suggests that it may help with some aspects of recovery, particularly muscle soreness and short-term strength recovery after strenuous or unfamiliar exercise.
A 2025 systematic review and meta-analysis examined photomodulation therapy for DOMS. Across the included studies, the researchers found moderate reductions in reported soreness at 72 and 96 hours, along with improvements in some muscle-strength measures at 24 and 48 hours. However, only a small number of studies provided enough data for the meta-analysis, and the treatment parameters varied considerably.
That matters because red light therapy is not one standardized treatment. Studies may use different:
- Wavelengths.
- Light intensities.
- Treatment times.
- Distances from the muscle.
- Number of treatment points.
- Timing before or after exercise.
- Exercise protocols and participant groups.
A previous PubMed systematic review on low-level phototherapy and exercise-related muscle soreness reached a more cautious conclusion. It found limited evidence and substantial variation between studies. This is an important reminder that promising findings do not mean every person will experience the same result.
The balanced answer is that red light therapy may be a useful recovery adjunct, but it should not be treated as a guaranteed performance enhancer or a replacement for established recovery habits.
Can red light therapy reduce delayed-onset muscle soreness, or DOMS?
It may.
DOMS typically appears 12 to 24 hours after unfamiliar or demanding exercise. It often reaches its highest intensity between 24 and 72 hours. Eccentric movements : such as lowering a heavy weight, running downhill, landing jumps, or completing a new training routine : are common triggers.
The 2025 review mentioned above found that photomodulation therapy was associated with less soreness at later follow-up points in several studies. Some individual trials also reported improvements in range of motion, muscle-strength recovery, or markers such as creatine kinase.
But the evidence is mixed. Some trials have found no meaningful benefit, especially when the exercise was short and explosive or when the wavelength and dose were not well matched to the target muscle.
For that reason, it is more realistic to expect:
- Possible reduction in the intensity or duration of soreness.
- Some support for returning strength more comfortably.
- No guarantee that DOMS will disappear.
- No assurance of improved speed, power, or competition results.
If soreness is severe, one-sided, associated with significant swelling, or accompanied by dark urine, marked weakness, fever, or injury, seek medical care rather than relying on light therapy.
Is it better to use red light therapy before or after exercise?
Both options have been studied, but they may serve different purposes.
Before exercise
Using photobiomodulation before training is sometimes described as a preconditioning approach. Some studies suggest it may help reduce the effects of muscle damage after eccentric or high-load exercise.
A pre-exercise session may be worth considering when:
- You are returning to training after a break.
- You are preparing for an unfamiliar workout.
- You expect a high-volume or eccentric session.
- You want to include light therapy as part of a broader warm-up and recovery plan.
This does not replace a proper warm-up. Red light therapy should not be used as a reason to skip movement preparation, technique work, or a gradual increase in training load.
After exercise
Post-exercise treatment is often the more practical choice. It may help support comfort during the hours and days after training, when soreness and fatigue begin to develop.
Some research has found benefits when treatment is used shortly after exercise or during the 24-to-72-hour recovery period. The most appropriate timing depends on the person, the treated area, and the treatment system.
At Wave Therapy, an Edmonton client may discuss whether pre- or post-exercise sessions make more sense for their goals. The aim is to use red and near-infrared light as one part of a sensible recovery routine : not as a substitute for sleep, nutrition, hydration, progressive training, or physiotherapy.
How often should you use red light therapy for muscle recovery?
There is no single schedule that applies to every athlete.
The answer to “how often to use red light therapy” depends on the device, treatment dose, target area, health history, and reason for treatment. Research studies have used a wide range of schedules, from single sessions to repeated treatments over several days or weeks.
A practical approach is to:
- Follow the treatment provider’s recommended schedule.
- Avoid assuming that longer or more frequent sessions are automatically better.
- Give yourself time to notice how your body responds.
- Track soreness, range of motion, sleep, and training quality rather than judging results after one session.
- Reassess the plan if symptoms worsen or do not improve.
Many people use an initial series of sessions before evaluating whether the treatment is useful for them. Wave Therapy’s existing guide on how long red light therapy results may take explains why muscle recovery, pain, skin, and other goals can have different timelines.
What are the red light therapy benefits for active adults?
The potential recovery-related benefits may include:
- Less perceived muscle soreness.
- Support for comfortable movement after exercise.
- Temporary relief of muscle or joint discomfort.
- Support for circulation and cellular repair.
- Possible improvement in short-term strength recovery.
- A relaxing, non-invasive addition to a recovery routine.
Red light therapy for pain may also be explored for certain joint, tendon, or soft-tissue concerns. However, ongoing or unexplained pain should be assessed by a qualified healthcare professional. Pain relief alone does not necessarily mean an injury has healed.
The broader evidence for red light therapy benefits remains condition-specific. Cleveland Clinic describes red light therapy as an emerging treatment and notes that more high-quality clinical trials are needed for many of its promoted uses. Read its overview of red light therapy, effectiveness, and safety.
What happens during a Wave Therapy recovery session?
A typical session is designed to be comfortable and straightforward.
You can expect:
- A conversation about your goals, training routine, and relevant health considerations.
- Guidance on positioning your body in relation to the light system.
- Exposure to red and near-infrared light over the selected area or across the body, depending on the session.
- Eye protection guidance when appropriate.
- A quiet period in which you can relax while the treatment is delivered.
- Recommendations for future sessions based on your response and goals.
You may notice visible red light and mild warmth. The treatment should not feel painful. If you experience discomfort, unusual skin irritation, dizziness, or eye symptoms, stop the session and tell the provider.
You can learn more about Wave Therapy in Edmonton or explore available Edmonton session options when you are ready.
Is red light therapy safe?
For many people, red light therapy appears to be well tolerated when used correctly and according to the device instructions. It uses non-ionizing light rather than UV radiation, and it is non-invasive.
However, “low risk” does not mean appropriate for everyone.
Speak with a healthcare professional before treatment if you:
- Have a photosensitive medical condition.
- Take medication that increases light sensitivity.
- Have an active infection, open wound, or unexplained skin lesion in the treatment area.
- Have a current or suspected cancer in the treatment area.
- Have a significant medical condition or recent surgery.
- Are pregnant and considering full-body treatment.
- Have an eye condition or concerns about light exposure.
Do not look directly into bright treatment lights unless the provider specifically confirms that it is safe. Wave Therapy also provides additional information in its 2026 guide to eye protection during red light therapy.
Red light therapy should not replace medical assessment, physiotherapy, rehabilitation, or emergency care. It is best viewed as a supportive wellness option.
Can massage be combined with red light therapy?
Some active adults choose to combine light therapy with massage, although each service has a different role.
Red light therapy may support cellular recovery and comfort, while massage may help address soft-tissue tension, relaxation, and general post-workout comfort. If you are considering massage in Edmonton, Wave Therapy clients can also explore Massage Quest, a provider and referral partner, or Book a Therapy, Wave Therapy’s sister company for massage.
Ask the providers how to space treatments if you are recovering from an injury or managing significant soreness.
Practical takeaways for Edmonton athletes
- Red light therapy may help reduce DOMS and support short-term muscle-strength recovery.
- The evidence is promising but mixed, not definitive.
- Wavelength, dose, timing, target area, and study quality all matter.
- Before- and after-exercise use have both been studied.
- There is no universal answer to how often to use red light therapy.
- Do not expect guaranteed performance gains or complete elimination of soreness.
- Continue prioritizing sleep, adequate nutrition, hydration, training structure, and professional rehabilitation when needed.
- Consult a healthcare professional first if you have a photosensitive condition, take photosensitizing medication, are pregnant, or have an injury or medical concern.
For people exploring red light therapy in Edmonton, a Wave Therapy session may be a calm, non-invasive addition to a well-rounded recovery plan. Learn more or book when it feels right for you.
Sources
- Cleveland Clinic: Red Light Therapy
- Low-level phototherapy and exercise-related muscle soreness: PubMed systematic review
- Tsou et al. 2025 systematic review and meta-analysis of photomodulation therapy for DOMS
- D’Amico et al. The influence of phototherapy on recovery from exercise-induced muscle damage
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