Red Light Therapy for Joint Pain: A Summer Guide

About the author

Evelyn Reed, M.S.

Health Science EducatorCertified Wellness Coach

Evelyn Reed, M.S., is a Health Science Educator and Certified Wellness Coach specializing in evidence-based, at-home wellness solutions. With a Master's degree in Health Science, she focuses on translating complex scientific research on cellular health and light therapy into practical, accessible protocols. Evelyn is dedicated to empowering individuals to manage pain, improve sleep, and enhance skin vitality. Her science-first, empathetic approach makes her a trusted advocate for achieving long-term health goals.

Living with joint pain in the summer can feel especially unfair. This is the season when you want to walk on the beach, garden, travel, and play with kids or grandkids, yet heat, swelling, and overuse can make every step feel heavier. As a red light therapy wellness specialist, I see this every year: people arrive in June hopeful and active, and by late July their knees, hips, and hands are begging for relief.

Red light therapy is not a miracle cure for arthritis, but used wisely it can be a powerful, evidence-informed tool to ease pain, calm inflammation, and keep you moving more comfortably through the warmer months. In this guide, I will walk you through what red light therapy is, how it may help joint pain and arthritis, how to use it safely in summer, and where its limitations are, based on clinical research and real-world experience.

Why Summer Can Be Tough on Achy Joints

Many people expect their joints to feel better when winter is over. For some, that is true. But summer brings its own set of challenges. You may spend more time on your feet at outdoor events, walk farther on harder surfaces like concrete boardwalks, travel more, sit differently on long flights or car rides, and take on yardwork or sports you skipped all winter. All of this strains knees, hips, ankles, and small joints in the hands and feet.

Heat and humidity can also make swelling more noticeable. If you already have osteoarthritis or rheumatoid arthritis, your joints are more vulnerable to this extra load. The result is often a flare of pain and stiffness just when you most want to be active. This is where a thoughtful joint-care plan that includes movement, recovery strategies, and possibly red light therapy can make a real difference.

Older man clutching knee; summer heat, humidity & temperature changes worsen joint pain.

What Red Light Therapy Actually Is

Red light therapy, often called photobiomodulation or low-level light therapy, uses specific wavelengths of red and near-infrared light to influence how cells function. Medical centers like Cleveland Clinic and Main Line Health describe it as a noninvasive treatment that delivers low-level red or near-infrared light to the body to support cell regeneration, blood flow, and pain relief.

Most joint-focused devices use light in roughly the 600 to 1,000 nanometer range. Visible red wavelengths sit toward the lower end of that spectrum, while near-infrared wavelengths are slightly longer and can penetrate more deeply into tissues like muscles and joint capsules. This is different from ultraviolet light, which can damage DNA and cause sunburn; red and near-infrared devices do not emit UV.

The light is usually delivered by LEDs or low-power lasers in panels, pads, wraps, targeted knee or hand devices, or full-body units. At appropriate doses, the light does not heat tissue the way a hot pack or sauna does. Research summarized in a comprehensive arthritis review on PubMed Central emphasizes that photobiomodulation works primarily through photobiological responses in cells, not through temperature changes.

How Red Light Therapy Works in the Body

Multiple reputable sources, including Cleveland Clinic and the arthritis-focused photobiomodulation review, describe several overlapping mechanisms.

First, mitochondrial support. Mitochondria are often called the “power plants” of the cell. Red and near-infrared light can be absorbed by mitochondrial enzymes, particularly cytochrome c oxidase. This can increase cellular energy production (ATP), which supports repair processes in tissues such as cartilage, tendons, ligaments, and synovial lining.

Second, inflammation modulation. In arthritis-specific cell models and animal studies, photobiomodulation has been shown to reduce pro-inflammatory cytokines such as TNF‑α, IL‑1β, and IL‑6 and to increase anti-inflammatory mediators like IL‑10 and TGF‑β. Clinical work cited in the arthritis review reports lowered IL‑6 levels in patients after laser treatment.

Third, enzyme and cartilage protection. Some studies report that appropriate doses of red and near-infrared light can reduce levels of enzymes like COX‑2 and matrix metalloproteinases (such as MMP‑13) that drive pain and cartilage breakdown. In arthritic animal models, irradiation with an 808 nm laser at carefully chosen doses reduced COX‑1 and MMP‑13, which is consistent with less inflammatory pain and better cartilage preservation.

Fourth, nerve and pain signaling. Research from Dr. Juanita Anders’ lab at Uniformed Services University shows that specific near-infrared wavelengths around 810 nm, at optimized doses, can selectively block pain-transmitting nerve fibers without impairing motor function in experimental models. Separate work from University of Arizona on green-light phototherapy shows that light can reduce chronic pain intensity and flare frequency by about half in patients with migraine and fibromyalgia, reinforcing the idea that light can influence pain pathways.

In short, red light therapy does not “numb” the joint like an anesthetic. It appears to support cellular energy, reduce inflammatory signals, protect tissues, and modulate pain circuits in ways that can translate into less pain and better function over time.

Red light therapy mechanism: light penetrates skin, reduces inflammation, and supports tissue repair.

Arthritis, Joint Pain, and Why They Persist

Arthritis is not just “wear and tear.” Sources such as HealthLight and arthritis-focused reviews describe more than 100 conditions that affect joints and surrounding tissues. In the United States, arthritis is a leading cause of disability, affecting nearly 60 million adults and hundreds of thousands of children.

Two major forms stand out for joint pain in summer.

Osteoarthritis is a degenerative joint disease, especially common in knees and hips. Over time, cartilage thins and roughens, subchondral bone changes, synovial fluid loses some of its lubricating quality, and bone spurs may form. The result is pain with weight-bearing, stiffness, and sometimes deformity. Risk factors include age, female sex, past joint injuries, genetics, and extra body weight.

Rheumatoid arthritis is an autoimmune disease where the immune system attacks the synovial lining of joints. This causes chronic synovitis, inflammatory pannus that invades cartilage and bone, and eventually joint destruction and deformity. The comprehensive photobiomodulation review notes that about two thirds of patients with rheumatoid arthritis test positive for anti-citrullinated protein antibodies, and those patients tend to have more severe disease.

Conventional treatments such as NSAIDs, COX‑2 inhibitors, corticosteroids, disease-modifying antirheumatic drugs, and surgery can be effective, but they also bring risks ranging from gastrointestinal bleeding and high blood pressure to infections and bone thinning, as summarized by HealthLight and major medical centers like Johns Hopkins and the CDC. Because there is no cure, long-term management often requires combining medications with lifestyle strategies and non-drug therapies.

This is the context in which red light therapy fits: as a noninvasive, drug-free adjunct that may help reduce pain and inflammation and support function, not as a standalone cure.

What the Evidence Says About Red Light Therapy for Joint Pain

The evidence base is not perfect, but it is larger than many people realize. A pain and arthritis overview from HealthLight notes that more than 4,000 studies indexed on PubMed have examined low-level light therapy for musculoskeletal pain, with many reporting positive outcomes.

For knee osteoarthritis, a systematic review and meta-analysis of 22 randomized controlled trials involving over 1,000 participants found that photobiomodulation reduced pain intensity compared with placebo at the end of treatment and at follow-ups up to 12 weeks. The greatest benefits occurred when researchers used recommended doses to the knee joint line and synovium, for example at least about 4 joules per treatment site with 780–860 nm light and at least about 1 joule per site with 904 nm light, over an average course of around three and a half weeks.

Another review focusing on arthritis reported that about 72 percent of patients in one clinical study experienced pain relief with red light therapy, even though some structural or laboratory measures did not change. Imaging data are emerging as well. In one knee osteoarthritis study summarized in that review, joint space width measured by advanced X‑ray techniques increased more in the laser-treated group than in the placebo group over eight weeks, suggesting not just symptomatic relief but a possible structural benefit.

Work on other joint-related pain conditions is also encouraging. An article from Omnilux summarizes a study of 50 people with degenerative knee osteoarthritis in which combined red and infrared light therapy reduced arthritis pain by more than half and allowed patients to go longer between other treatments. Clinical research summarized by a U.S. university health system notes that photobiomodulation can significantly reduce both acute and chronic pain and inflammation across a range of conditions, although symptoms often return within weeks if treatment stops, which underscores the need for ongoing or maintenance use.

It is equally important to be honest about limitations. Cleveland Clinic and several reviews point out that many red light therapy studies have small sample sizes, inconsistent parameters (wavelength, intensity, dose, treatment schedule), and sometimes lack rigorous placebo controls. Some trials show little or no difference compared with sham treatment, especially when doses are too low, too high, or delivered to suboptimal sites. The comprehensive arthritis review notes that there is not yet universal agreement on the “ideal” set of treatment parameters.

In my practice, I see what the research suggests: when red light therapy is used with correct dosing and consistency, it often delivers meaningful pain relief and mobility gains, but the magnitude and speed of improvement vary from person to person and from joint to joint.

Red light therapy applied to a knee joint, detailing benefits for joint pain relief and inflammation.

Summer-Specific Benefits and Precautions

Summer is a particularly good time to consider red light therapy because you are likely to be more active and your joints are carrying a heavier load.

One clear advantage is that red light therapy does not rely on heat. Unlike hot tubs or traditional saunas, which raise tissue temperature and can sometimes aggravate swelling in arthritic joints, properly dosed photobiomodulation produces minimal temperature change while still influencing cellular processes. This can be especially helpful on already-hot days when additional warmth feels uncomfortable.

Another advantage is scheduling flexibility. You can build short, consistent sessions into a summer routine in a way that fits around early-morning walks, swim sessions, gardening, or travel days. Home devices make it possible to target knees or hands for 10 to 20 minutes without leaving the house, and full-body devices can be used before or after activity to help modulate soreness and stiffness.

At the same time, warmer months call for some extra precautions. Skin that has just been sunburned or heavily exposed to the sun is already stressed. A safety-focused article from a physical therapy center recommends avoiding red light therapy on fresh burns, sunburns, or actively infected areas and emphasizes starting with clean, bare skin without lotions or makeup that might block or reflect light. Because summer often means more sunscreen and bug spray, it is wise to cleanse the skin gently before treatment.

Photosensitivity is another consideration. Some antibiotics, isotretinoin, and other medications increase sensitivity to light, and certain autoimmune conditions such as lupus can be triggered by light exposure. Safety guidelines strongly recommend consulting a healthcare professional before starting red light therapy if you are pregnant, have a history of skin cancer or suspicious lesions, have photosensitive disorders, or are taking medications known to cause photosensitivity.

Finally, even though red light devices do not emit ultraviolet rays, your skin may be temporarily more reactive after a session. Some experts recommend applying broad-spectrum sunscreen and limiting direct midday sun on the treated area right after therapy if you will be outdoors.

Choosing a Red Light Device for Summer Joint Relief

Not every device is suitable for joint pain, and not every joint needs the same style of device. Research-oriented resources on arthritis and inflammation highlight several practical features that matter.

Therapeutic wavelength range is important. For joint and musculoskeletal conditions, most studies use red and near-infrared wavelengths roughly between 600 and 1,000 nanometers. An inflammation-focused guide by a light therapy educator notes that devices emitting only in the 700 to 780 nanometer range are less effective, and that combining red and near-infrared wavelengths can make a device more versatile for tissues of different depths.

Power and dose are critical. Scientific reviews emphasize that photobiomodulation has a biphasic dose–response, meaning too little light may not help, but too much can reduce benefits or even irritate tissues. Some practical guides suggest aiming for intensities around the level of natural sunlight at the skin surface for home devices and following manufacturer instructions on session length and distance, often in the range of about 5 to 20 minutes per area at several inches away. The arthritis meta-analysis found that staying within recommended dose windows was associated with better pain relief.

Form factor and coverage also matter. Arthritis-focused consumer and professional articles describe several main categories of devices. Targeted pads or wraps that conform to knees, shoulders, or hands deliver light close to the joint and are ideal when you want to keep moving while treating. Panels and towers can cover both knees or larger body regions at once, but you usually need to stay in one position. Handheld wands are useful for small or irregular areas but require more active handling. Infrared sauna blankets combine heat and light for full-body relaxation but may be too warm for some individuals in summer.

A simple comparison based on published descriptions can help clarify options.

Device type	Typical strengths for joints	Potential downsides in summer
Wraps and pads	Close contact, easy to use while seated or relaxing; great for knees, shoulders, ankles, or hands	Limited coverage area; can feel warm if used in hot rooms
Panels and towers	Treat both knees or large regions at once; hands-free when sitting or standing	Require dedicated space and positioning; higher upfront cost
Targeted knee or hand units	Designed to match joint contours, convenient for repeated use on one area	Less flexible if you later want whole-body treatment
Sauna blankets or heated systems	Combine light with warming for relaxation and circulation	Heat may feel excessive in hot, humid weather

Safety and regulatory status are non-negotiable. Clinical sources recommend using high-quality, reputable devices, ideally those that are FDA-cleared for wellness or pain indications, and wearing protective eyewear when appropriate, especially with near-infrared devices that emit light your eyes cannot see but that can still reach deep ocular tissues.

For an at-home user in summer, I generally encourage starting with a device that can comfortably reach your most symptomatic joints, operates in the red and near-infrared range documented in studies, and comes from a company that clearly discloses wavelengths, power density, and safety testing.

How to Use Red Light Therapy for Joint Pain in Summer

From both the research and my day-to-day work with clients, certain patterns tend to work well when integrating red light therapy with a summer lifestyle.

Step One: Get Medically Cleared

Before you invest in a device or start treatments, have a candid conversation with your healthcare provider, especially if you have moderate or severe arthritis, autoimmune disease, a history of skin cancer, cardiovascular disease, or you are pregnant. Dermatologists and pain specialists quoted by Cleveland Clinic, UCLA Health, and University Hospitals all emphasize that red light therapy should complement, not replace, a comprehensive care plan.

If you are on photosensitizing medications, have lupus or porphyria, or have active or past skin cancers, a safety-focused clinic would typically advise either avoiding red light therapy or using it only under careful medical supervision.

Step Two: Start Low, Go Slow, and Be Consistent

Research and clinical guidelines converge on one key point: consistency is more important than intensity. In arthritis and musculoskeletal trials, effective treatment blocks often last several weeks, with sessions performed multiple times per week. One chronic pain review notes that benefits frequently appear after weeks of repeated use, and that in some trials, gains grew additively from about week three through week six.

An arthritis-focused pain company suggests a simple routine of about 20 minutes of red light therapy per day, often in the morning, for joint pain and stiffness. Safety guidelines from a physical therapy practice describe typical home sessions lasting about 5 to 20 minutes per body area, at a distance of roughly several inches to a couple of feet, depending on device strength.

In practice, especially in summer, I often recommend starting with very short sessions, for example just a few minutes per joint, three to five times per week, at the distance and duration specified by your device manufacturer. If your skin and joints tolerate that well for a week or two, you can gradually lengthen sessions within the recommended range. This approach respects the biphasic dose–response described in scientific reviews and reduces the risk of doing “too much too fast.”

Step Three: Time Sessions Around Summer Activity

To protect joints and support recovery, timing matters. Many athletes and active individuals use red light therapy either shortly before or after exercise. Sports medicine articles and University Hospitals commentary suggest that light applied before intense activity may blunt increases in muscle enzymes associated with post-exercise soreness, while post-activity sessions may support recovery.

In summer, that might mean using your device shortly after a long walk, hike, swim, or day in the garden once you have cooled down and rehydrated. Evening sessions can work particularly well, both because the day’s activities are done and because some people notice better sleep when they use red light therapy later in the day, as reported by participants in green-light pain studies.

If your main goal is easing morning stiffness, an early session combined with gentle stretching can help you get moving more comfortably, while saving heavier activities for later when your joints are warmed up.

Step Four: Pair Light with Joint-Friendly Habits

Red light therapy works best when it supports a broader, joint-conscious lifestyle. A joint-health article from a light therapy manufacturer, along with guidance from arthritis organizations, highlights several habits that are especially important in summer.

Listening to pain signals matters. When your joints flare during a new exercise or summer chore, that is valuable feedback. Dialing back intensity, adjusting technique, or breaking tasks into shorter intervals can prevent small irritations from becoming larger injuries.

Avoiding excessive repetitive stress also protects joint tissues. Changing your walking route, mixing swimming or cycling with higher-impact activities, varying how you lift or carry items, and using proper ergonomics when lifting or gardening all reduce cumulative strain.

Choosing low-impact movement pays off. Activities like swimming, water aerobics, gentle cycling, and yoga provide cardiovascular and strength benefits with less pounding on knees and hips than running and high-impact classes. For many clients, I pair red light therapy around these lower-impact sessions to reinforce mobility and comfort.

Supporting an anti-inflammatory lifestyle helps your joints from the inside out. A light therapy and inflammation expert emphasizes combining red light therapy with an anti-inflammatory diet, regular exercise, stress management, and good sleep. In practical terms, that might mean prioritizing fruits and vegetables, healthy fats like olive oil, lean proteins, and whole grains, while moderating sugary drinks, refined carbohydrates, and heavy processed foods at summer cookouts. Maintaining or gradually moving toward a healthy weight reduces the load on weight-bearing joints with every step you take.

Sleep and recovery are equally important. One joint-health article notes that high-quality sleep helps reduce joint inflammation and pain. Aiming for roughly seven to eight hours of sleep per night, keeping a regular sleep schedule even during vacations, and avoiding heavy late-evening meals or screens can work synergistically with your light therapy regimen.

Finally, smoking cessation and supportive footwear round out the picture. Smoking has been linked to lower bone density and higher joint disease risk, and shoes that support neutral alignment can reduce cumulative strain from standing and walking on hard surfaces at summer events.

Pros and Cons of Red Light Therapy for Joint Pain

Taking an honest look at advantages and drawbacks will help you decide whether red light therapy belongs in your summer joint-care toolbox.

On the positive side, red light therapy is noninvasive and drug-free. It does not involve injections or systemic side effects like gastrointestinal bleeding or elevated blood pressure, which are concerns with long-term NSAID or steroid use. Studies summarized by HealthLight and in systematic reviews suggest that when used correctly, photobiomodulation has an excellent safety profile, with no serious adverse effects reported in many trials and almost no known harmful long-term effects at typical therapeutic doses.

Evidence for pain relief and improved function is meaningful, especially for knee osteoarthritis and certain other musculoskeletal conditions. Some studies report pain reductions of around 50 percent in degenerative knee osteoarthritis and chronic pain populations, and meta-analyses show better outcomes when researchers adhere to recommended dosing windows. Patients in fibromyalgia and chronic pain trials also report better sleep, quality of life, and functional ability alongside lower pain.

Red light therapy is well suited to long-term use. Because it does not rely on drugs, many people can use it daily or several times per week for months under proper guidance, which is important given that arthritis is a chronic condition.

On the downside, red light therapy is not a cure for arthritis. Reviews from academic rheumatology and pain centers repeatedly emphasize that it should be viewed as a complementary therapy. It cannot reverse advanced joint deformities, repair fully torn ligaments, or halt all disease progression in severe osteoarthritis or rheumatoid arthritis. For substantial structural problems, surgery or other mechanical interventions may still be necessary.

Response is also variable. Some people notice significant relief within weeks; others experience more modest changes, and some do not respond despite correct use. Heterogeneous study designs and inconsistent parameters make it hard to predict exactly who will benefit and by how much.

Cost is a real factor. University Hospitals notes that devices can range from under one hundred dollars for basic handhelds to many hundreds or thousands of dollars for larger or more powerful units, and sessions are rarely covered by insurance. While a home device may pay off over time compared with repeated clinic visits, the upfront investment must be weighed against your budget.

Finally, incorrect use can reduce benefits. Overexposure, using devices with poorly chosen wavelengths or power densities, or shining light on inappropriate sites can lead to minimal results or, in rare cases, temporary irritation. This is why following manufacturer guidelines and scientifically informed dosing principles is so important.

Red light therapy pros and cons for joint pain relief, illustrating device on knee.

Who Should Be Cautious or Avoid Red Light Therapy

Most healthy adults can use red light therapy safely with appropriate precautions, but several groups should be cautious.

People with known photosensitive conditions such as lupus or porphyria, or those taking strongly photosensitizing medications, need medical clearance before using red or near-infrared light devices. Safety guidelines emphasize that these individuals may be at higher risk of burns, rashes, or inflammation.

Anyone with current or past skin cancer, suspicious skin lesions, or active cancer should consult their oncologist or dermatologist. Many clinicians recommend avoiding direct red light therapy on or near cancerous areas unless it is part of a supervised, specific protocol.

Pregnant individuals are usually advised to avoid treatment over the abdomen, pelvis, or lower back unless their obstetric provider explicitly approves. For general wellness in pregnancy, medical advice should guide all such decisions.

Individuals using strong topical agents or undergoing aggressive dermatologic procedures like deep laser resurfacing should wait until skin has fully healed before applying red light therapy to the treated area.

If you fall into any of these categories, or if you have complex medical conditions, your safest path is to involve your healthcare team in any decision about light-based therapies.

Who should avoid red light therapy: pregnant, photosensitive epilepsy, photosensitizing medication users.

Frequently Asked Questions About Summer Red Light Therapy for Joint Pain

Can I use red light therapy right after being in the sun?

It is better to let your skin cool down and recover before using red light therapy, especially if you have any redness or sunburn. Clean the skin gently to remove sunscreen, sweat, and lotions, then wait until the area feels comfortable and cool. Red light devices do not emit ultraviolet radiation, but treating already irritated skin can be uncomfortable and may not be wise.

How soon will my joints feel better?

In both research and real life, some people notice a change after a handful of sessions, but more often improvements accumulate over several weeks of consistent use. Trials in knee osteoarthritis and chronic pain typically run for three to six weeks, with benefits continuing or even increasing during that time. You can think of red light therapy more like physical therapy than a pain pill: it works gradually and requires repetition.

Can I travel with my device in summer?

Many modern devices are designed with travel in mind, including small panels, wraps, and handheld units. If you plan to use your device while traveling, choose something compact and sturdy, and consider how easily you can plug it in or charge it at your destination. Building a simple routine, such as a quick session before breakfast or after evening activities, can help you stay consistent on the road.

Should I stop my arthritis medications if light therapy helps?

No. Even if you experience strong relief, do not change or stop medications without working closely with your rheumatologist or primary care clinician. The best outcomes typically come from combining lifestyle changes, physical therapy, medications when indicated, and complementary modalities like red light therapy. Your medical team can help you adjust doses safely if your symptoms improve.

Closing Thoughts

Summer should feel like a season of freedom, not a calendar of joint flare-ups. Red light therapy offers a noninvasive, scientifically grounded way to support your joints through the extra activity and demands of warmer months. When it is used thoughtfully—at appropriate doses, alongside movement, sleep, nutrition, and medical care—it can help many people experience less pain, more ease of movement, and a greater sense of control over their arthritis.

If you choose to explore red light therapy this summer, do it as a partner in your health, not as a standalone fix. Listen to your body, involve your clinicians, and treat light as one more tool you can use, intentionally and consistently, to keep doing the things you love.