When the sky turns gray and the air feels heavy with moisture, many people with arthritis or old joint injuries describe the same thing: their knees, hips, or hands seem to ache more, feel stiffer, and take longer to “warm up” in the morning. As a red light therapy wellness specialist, I hear stories like this every rainy season from people who are doing their best to stay active and independent despite chronic joint pain.
Red light therapy, also called photobiomodulation or low‑level light therapy, is not a magic cure. However, growing evidence suggests it can be a useful, drug‑free tool to help reduce inflammation and pain, and to support joint function as part of a broader arthritis and joint health plan. Organizations such as Cleveland Clinic, WebMD, and several academic centers describe red light therapy as generally safe when used correctly, promising for some types of joint pain, and still under active study.
This guide will walk you through what red light therapy can realistically do for joint pain, how it works, how to choose and use a device at home, and how to build a rainy‑season routine that fits into everyday life.
Why Joints Can Feel Worse When the Weather Turns Damp
Arthritis is not a single disease; it is an umbrella term for more than one hundred conditions that involve inflammation or swelling in one or more joints. Common forms include osteoarthritis, where cartilage gradually wears down over time, and rheumatoid arthritis, an autoimmune disease in which the immune system attacks joint tissue. Public health sources such as the CDC describe arthritis as one of the leading causes of disability in the United States, affecting tens of millions of adults.
There is no cure for arthritis according to major medical centers and rheumatology guidelines. Treatment goals focus on managing pain and inflammation, slowing damage, and maintaining mobility. Standard care often combines medications, physical therapy, exercise, and sometimes procedures such as injections or joint replacement. Many medications, including non‑steroidal anti‑inflammatory drugs and some disease‑modifying drugs, can be helpful but also carry meaningful side effects when used long term.
Alongside these conventional treatments, many people notice patterns in their pain. It is common to hear from patients that damp, chilly, or stormy weather seems to aggravate their symptoms. Scientific studies on weather and joint pain are complex and not all reach the same conclusion, but your experience is still valid: if you feel worse in rainy weather, that pattern matters for your self‑care planning.
The silver lining is that rainy season also tends to keep us indoors, where at‑home therapies such as red light become easier to use consistently.
What Red Light Therapy Is and How It May Help Joints
Red light therapy uses specific wavelengths of red and near‑infrared light to gently stimulate biological processes in tissue. Articles from clinical organizations and research reviews consistently describe a similar picture.
Visible red light typically sits around about 620–700 nanometers, while near‑infrared light commonly used for therapy is around 800–1,000 nanometers. These wavelengths are delivered by LEDs or low‑energy lasers. Red light tends to act on more superficial tissues such as skin and the upper layers of joints, while near‑infrared can penetrate more deeply into muscles and joint structures.
At the cellular level, multiple sources, including photobiology reviews and educational articles from health systems, describe the same core mechanism. Photons of red and near‑infrared light are absorbed by structures in the mitochondria, especially an enzyme called cytochrome c oxidase. This can increase the cell’s energy production (ATP), modulate nitric oxide and reactive oxygen species, and activate signaling pathways that support tissue repair and help regulate inflammation.
For joint and arthritis pain, several additional effects are particularly relevant:
Red and near‑infrared light appear to improve local blood flow, which may bring more oxygen and nutrients to stressed tissues. They can modulate inflammatory cytokines, often shifting the balance toward more anti‑inflammatory signaling. They may stimulate fibroblasts and collagen production, which are important for joint support structures such as cartilage and ligaments. Some sources describe stimulation of endorphin release and other mechanisms that can influence pain perception.
Because of these combined actions, clinical and lab studies have reported improvements in pain, swelling, and stiffness in some forms of arthritis, as well as better joint function. However, results are not uniform. Reviews note that some trials show strong benefits, while others show modest or no improvement, likely because devices, dosing, and patient populations vary widely.
What the Evidence Says for Arthritis and Joint Pain
Several lines of evidence support the use of red light therapy as an adjunctive option for joint pain, including during flare‑prone times such as rainy season.
A clinical study in people with knee osteoarthritis compared red light, near‑infrared light, and a placebo device used twice daily for fifteen to thirty minutes. Both red and near‑infrared groups reported about a fifty percent reduction in pain, while the placebo group did not improve. A meta‑analysis of thirteen randomized controlled trials cited in one arthritis‑focused review found improvements in joint mobility and morning stiffness with photobiomodulation.
Health‑oriented companies that base their educational content on PubMed searches note that thousands of studies have examined red or near‑infrared light for acute and chronic musculoskeletal pain. Many report reductions in pain and improved range of motion in conditions including osteoarthritis and rheumatoid arthritis. Some articles specifically mention decreased morning stiffness and better daily function after ongoing use.
At the same time, independent reviews referenced by organizations such as WebMD and academic centers emphasize that evidence is stronger for some indications than others. For rheumatoid arthritis, there is short‑term relief of pain and morning stiffness in some studies, whereas for other arthritis types, results can be less consistent. Photomedicine reviews point out that treatment parameters vary widely across research, which makes it hard to define an exact “best dose” for every patient.
Major health systems and dermatology experts therefore describe red light therapy as promising but still emerging. It is generally regarded as safer than many medications and clearly non‑invasive, yet it is not considered a cure and should not replace proven disease‑modifying treatments. Instead, it is best viewed as one potential member of a well‑rounded joint care team that includes medical guidance, exercise, and lifestyle measures.
Red vs Near‑Infrared: Which Matters Most for Rainy‑Season Joint Pain?
For painful joints, both red and near‑infrared light are often useful. The choice depends partly on which tissues you want to target and what kind of device you prefer for home use.
Light type |
Approximate range (nm) |
Main tissue depth and focus |
Common joint‑related uses described in the literature |
Red light |
About 620–700 |
More superficial; skin, small blood vessels, upper joint layers |
Skin health over joints, mild joint pain, early arthritis, warm‑up of superficial tissues |
Near‑infrared |
About 800–1,000 |
Deeper tissues; muscles, tendons, deeper joint structures |
Osteoarthritis, chronic joint and muscle pain, post‑exercise soreness |
Several arthritis and joint health resources emphasize that a combination of both red and near‑infrared wavelengths often gives more comprehensive coverage. Visible red wavelengths can support skin and superficial joint structures, while near‑infrared can reach deeper tissues that often drive chronic pain and stiffness.
Choosing a Safe and Practical Device for Home Use
During the rainy season, many people prefer comfortable, at‑home options instead of frequent clinic visits. Multiple sources, including Cleveland Clinic and WebMD, note that at‑home devices are generally less powerful than in‑office systems but can still be reasonable when used correctly and consistently.
Articles from joint‑focused clinics and device manufacturers highlight several practical criteria that are directly relevant to home users with joint pain.
Therapeutic wavelength range is important. Devices should emit studied red and near‑infrared wavelengths roughly in the 600–1,000 nanometer range rather than untested colors. Power output matters as well. Education pieces from independent organizations describe useful power levels around about 20–100 milliwatts per square centimeter at the skin surface for many applications, with some pain‑oriented panels delivering closer to 100 milliwatts per square centimeter or more at close range.
Form factor determines how well you can treat your joints during everyday life. Flexible pads and belts that contour around knees, shoulders, or hips can be very convenient in rainy weather because you can sit on the couch or at your desk and continue other activities while treating. Panel‑style devices are better for treating multiple areas at once, such as knees and hips, or the entire lower body, but they usually require sitting or standing still. Whole‑body pods and sauna blankets combine heat with light and may feel particularly soothing, though they are larger investments and may not be necessary for targeted joint care.
Practical rehabilitation content from inflammation‑focused educators also points out that wraps or wireless belts allow much more freedom of movement than wall‑mounted panels, which can make it easier to stay consistent on busy days.
Safety features deserve just as much attention as power. Joint‑care clinics recommend automatic shut‑off timers and, in some cases, temperature or skin‑contact sensors to prevent overheating. Other experts emphasize choosing devices that offer eye protection, low flicker, low electromagnetic emissions at the distance you plan to use, and independent safety certifications. Many clinicians also suggest prioritizing products that are cleared by the U.S. Food and Drug Administration, recognizing that FDA clearance primarily addresses safety and substantial equivalence rather than proving clinical effectiveness.
When possible, discuss your device choice with your rheumatologist, primary care clinician, or physical therapist, especially if you have complex autoimmune conditions or other health issues.
How Often and How Long: Dosing Red Light for Joint Pain
Dosing is one of the most important and most misunderstood aspects of red light therapy. Research reviewed by photobiomodulation experts consistently shows a “Goldilocks” or biphasic response: too little light and you may not feel much; too much and benefits can decline or, in some cases, reverse.
Educational materials from integrative health organizations and red light panels converge on similar practical ranges. Typical home protocols for joints use power densities in the ballpark of about 20–100 milliwatts per square centimeter at the skin. Because power falls off rapidly as you move further from the device, most panel manufacturers recommend staying roughly 6–24 inches away, with higher‑powered units often being used around 6–12 inches. Some red light educators who compare light intensity to natural sunlight suggest that effective therapy often sits somewhere near the light intensity you would feel from sunshine on your skin, rather than extremely high intensities.
Session length is usually modest. Multiple sources suggest starting with about 5–10 minutes per treatment area, three to five days per week, and gradually working up to roughly 10–20 minutes if you tolerate it well. Arthritis‑focused companies that publish protocols for their pads often recommend daily sessions, sometimes about twenty minutes each morning, emphasizing that consistency matters more than any single treatment.
For joint pain and arthritis symptoms that flare during rainy season, a reasonable pattern—based on these converging recommendations and the available studies—often looks like this:
Choose a comfortable frequency of roughly three to five sessions per week for each painful joint, aiming for about 10–20 minutes per session once you have eased in. If pain is intense or you are in a bad flare, some people and some protocols move temporarily to daily use for a few weeks, then taper back to three or four days per week once symptoms settle. Educational content from several clinics and device makers notes that many people begin to notice changes after about two to four weeks of regular sessions, although some report faster relief.
Because of the biphasic dosing response, it is important not to double or triple session times in hopes of faster results. More light is not always better. If you experience increased soreness, skin irritation, or unusual fatigue, scale back to shorter sessions or fewer days, and check in with your clinician.
Setting Up a Rainy‑Season Joint Care Routine
The most effective red light routines are simple, repeatable, and realistic for your life. This becomes especially important when rainy, dark days sap motivation and energy.
Preparing Your Space
Pick a spot that fits your daily rhythm, such as a favorite chair near an outlet, the end of your bed, or a quiet corner where you can mount a panel. Make sure you can sit or lie comfortably with the device aimed directly at the painful joint, at the distance recommended by the manufacturer.
Expose bare skin over the target area. An education guide from a nonprofit health institute notes that clothing significantly blunts light penetration, so it is worth taking the extra moment to pull up your pant leg or roll up a sleeve. When treating knees or hips on a chilly or rainy day, keep the rest of your body warm with a blanket while leaving the treatment area uncovered.
If you are facing the device or treating areas near your eyes, use the supplied eye protection. Dermatology and hospital‑based guidance consistently recommends shielding eyes from direct exposure even though these wavelengths are non‑ionizing.
Session Timing and Frequency
Think about when your joint symptoms bother you most during rainy weather. Many people with arthritis notice more morning stiffness and late‑day aches when it is damp and cool. Some arthritis‑oriented pad manufacturers encourage morning sessions to ease stiffness, while broader red light guides point out that a subset of users feel energized by red light and therefore prefer using it at least two hours before bedtime.
If your joints feel stiff and heavy when you get out of bed, consider a short morning session for the most affected area before you start your day. For example, you might sit with a knee pad or panel on the couch for fifteen minutes while you drink coffee and plan your schedule.
If your pain builds in the afternoon after a day of sitting indoors, an early evening session might feel more helpful. Educational pieces on photobiomodulation emphasize that consistent use over weeks is more important than the exact time of day, as long as you avoid using bright devices very close to bedtime if they tend to energize you.
In practice, many people do best with a rhythm such as three to five sessions per week, each about 10–20 minutes per joint, during a season when symptoms are worse. You can adjust down once the weather stabilizes and your pain improves.
Positioning for Common Joints
The goal of positioning is straightforward: shine the therapeutic light directly onto the painful joint from a comfortable distance, without heavy clothing or other barriers.
For knees, arthritis clinics recommend sitting or lying so that the device faces the front or side of the joint, with the beam centered on the area of greatest discomfort. Flexible pads can wrap fully around the knee, which can be convenient on rainy evenings when you want to relax on the couch.
For hips, panels positioned in front of you or slightly to the side while sitting can bathe the hip region in both red and near‑infrared light. Wrap‑style devices placed around the hip or lower back can also target trochanteric and low‑back‑related pain.
For hands and wrists, smaller panels or pads can be placed over the tops or palms while you rest your hands on a pillow. People who type or knit indoors more during rainy season sometimes find this especially useful.
For shoulders or neck, flexible pads that drape over the joint or panels placed slightly above or in front of you while you sit in a chair can help you keep a relaxed posture.
Whatever region you treat, aim for steady, comfortable positioning so you do not have to constantly adjust yourself or the device during the session.
Combining Red Light with Other Joint‑Support Habits
None of the major medical or research sources describe red light therapy as a stand‑alone cure for arthritis or chronic joint disease. Instead, they consistently frame it as one tool in a comprehensive plan.
Arthritis‑focused articles emphasize integrating red light therapy with gentle, regular movement to maintain range of motion, and with physical therapy exercises prescribed by your clinician. Pain specialists at academic centers highlight that phototherapy in general can complement, but not replace, medications and other interventions. Inflammation‑oriented educators recommend pairing light therapy with an anti‑inflammatory lifestyle that includes a nutrient‑dense diet, stress management, and good sleep hygiene.
During rainy seasons, this might look like a brief red light session followed by a short indoor walking routine or a set of simple stretches recommended by your physical therapist, rather than curling up all day in one position. It can also mean using red light regularly to lessen your reliance on as‑needed pain medications, under your doctor’s guidance, if you find that pain levels improve over time.
Safety, Side Effects, and When to Be Cautious
Cleveland Clinic, Brown‑affiliated health resources, and academic dermatology departments all describe red light therapy as generally safe when used as directed. It uses non‑ionizing wavelengths that do not carry the DNA‑damaging risks of ultraviolet light.
Short‑term studies and clinical experience report few serious adverse effects. Some users notice temporary warmth, mild redness, or a sensation of increased sensitivity in the treated area. At higher intensities or with overuse, skin irritation and discomfort are possible. Photomedicine researchers also emphasize that dosing that is too high can reduce or reverse benefits, which is another reason to avoid “marathon” sessions.
Eye protection is particularly important. Even though the wavelengths do not include ultraviolet light, clinicians and manufacturers recommend avoiding direct staring into bright LEDs or lasers and using goggles when the face is being treated.
Several groups of people should be especially cautious. Medical and hospital sources recommend discussing red light therapy with a clinician if you are pregnant, have active cancer in the area you want to treat, use medications that increase light sensitivity, have a history of skin cancer, or live with conditions that are triggered by light exposure. There is limited long‑term safety data in these populations, so expert guidance is important.
Because at‑home devices vary widely in power and quality, health systems also suggest choosing FDA‑cleared devices when possible, following manufacturer directions carefully, and being skeptical of dramatic claims that sound too good to be true. Dermatology experts stress that many consumer devices have not been studied rigorously for effectiveness even when they meet basic safety standards.
If you experience unexpected symptoms such as severe redness, blistering, headaches, vision changes, or worsening pain after using a device, stop treatment and contact your clinician.
Pros and Limitations for Rainy‑Season Joint Pain
It helps to keep both the upsides and the limitations in mind as you decide whether to incorporate red light therapy into your rainy‑season routine.
Aspect |
Potential benefits based on current evidence |
Important limitations and considerations |
Pain and stiffness |
Many arthritis and joint pain studies report reduced pain and morning stiffness, sometimes by around fifty percent in knee osteoarthritis trials, along with better function. |
Not everyone responds; some trials show modest or no benefit, especially in non‑rheumatoid arthritis conditions. |
Inflammation and healing |
Photobiomodulation research shows anti‑inflammatory effects and improved tissue repair in joint and musculoskeletal models. |
Optimal dosing and protocols are still being defined; responses can vary between individuals and conditions. |
Safety and side effects |
Non‑invasive, no known systemic drug side effects, and generally well tolerated in short‑term studies. |
Long‑term safety data are still developing; misuse can irritate skin or strain eyes; special populations require caution. |
Convenience in rainy season |
At‑home devices allow consistent use despite bad weather, can be combined with indoor movement and self‑care. |
Upfront cost can be substantial, and insurance rarely covers devices or sessions. Ongoing time commitment is required. |
Role in overall care |
Can complement medications, physical therapy, and lifestyle changes, potentially allowing some people to rely less on pain pills. |
Not a cure for arthritis; cannot repair mechanical damage such as ligament tears or reverse advanced joint destruction. |
Keeping these trade‑offs visible helps you use red light therapy where it shines brightest: as a gentle, supportive tool rather than a stand‑alone solution.
A Sample Rainy‑Week Routine
To make the guidance more concrete, imagine a person with knee and hand osteoarthritis who notices that pain and stiffness worsen whenever rain settles in for weeks.
On Sunday evening, they review the forecast and decide that during this rainy week they will schedule four red light sessions for each knee and three for their hands. They place a flexible knee pad near the living room chair and a small panel on a side table for hand treatments.
On Monday, Wednesday, and Friday mornings, they sit with the knee pad wrapped comfortably around the more painful knee for about fifteen minutes while drinking coffee and planning the day, keeping the device at its recommended setting. After each session, they spend five to ten minutes doing gentle range‑of‑motion exercises their physical therapist taught them, using the lighter feeling in the joint to move more freely.
On two of those evenings, they sit with their hands resting on a pillow in front of the small panel for about ten minutes, exposing the backs of the hands and wrists. They wear eye protection, since the panel is relatively close to their face, and they keep the rest of their body warm under a blanket while leaving the treatment area uncovered.
By the second or third week of sticking with this pattern, they may notice that morning stiffness during rainy days is less intense or shorter in duration, that walking around the house feels easier, and that they need fewer as‑needed pain pills. If they do not notice changes, they can check with their clinician about adjusting session duration or frequency, considering device power, or focusing on other aspects of their joint‑care plan.
This is only one example, but it illustrates a key principle: red light therapy tends to work best when it is integrated intentionally into daily life, not used randomly whenever pain spikes.
Frequently Asked Questions
Can I use red light therapy every day during the rainy season?
Educational resources on photobiomodulation and device use commonly recommend three to five sessions per week per area, with session durations of about 5–20 minutes, as a starting point. For significant pain or during a flare‑heavy period such as prolonged rainy weather, some protocols and user guides allow daily use for several weeks, especially when using pads or panels at reasonable power levels and distances.
However, the biphasic dose response described in research means that more is not always better. If you choose to use red light therapy daily, it is safer to stay within manufacturer‑recommended times and distances, to monitor your skin and pain levels, and to scale back if you notice irritation or worsening symptoms. Discuss your plan with a healthcare professional, particularly if you have underlying medical conditions.
How long will it take before I feel a difference?
The timeline varies. Some arthritis‑focused companies report that people sometimes feel relief within or shortly after a session, particularly in terms of perceived warmth and ease of movement. Yet multiple sources, including academic and nonprofit guides, emphasize that most benefits appear only after regular sessions over two to four weeks or longer.
Photobiomodulation changes happen at the cellular and tissue level and build over time. For chronic joint conditions that have developed over years, it is realistic to think in terms of weeks to months of steady use, rather than expecting instant transformation after a few rainy‑day treatments.
Can I stop my arthritis medications if I start red light therapy?
Major medical organizations and rheumatology experts are very clear that there is no cure for arthritis and that disease‑modifying medications, when prescribed, play a crucial role in preventing joint damage and preserving long‑term function, especially in autoimmune conditions such as rheumatoid arthritis.
Red light therapy has not been proven to replace these treatments. It may help manage pain and stiffness and, under medical supervision, may allow some people to reduce reliance on certain pain medications, but any decision to change prescriptions should always be made with your rheumatologist or prescribing clinician. Never stop or alter arthritis medications on your own based on red light use.
Is a heated infrared sauna blanket the same as red light therapy?
Some products combine heat and infrared light, such as sauna blankets that emit far‑infrared warmth along with therapeutic wavelengths. Joint‑care clinics that discuss these devices describe them as helpful for whole‑body relaxation and circulation, and many people find them soothing, especially in cold, rainy weather.
However, not all heat‑based products deliver the specific red and near‑infrared wavelengths and power densities used in photobiomodulation research for joint pain. Targeted pads, belts, and panels designed for red and near‑infrared therapy usually focus more precisely on these studied ranges. Both approaches can have a place: sauna‑style heat for general comfort and whole‑body wellness, and targeted red or near‑infrared devices for focused joint support.
Living with joint pain through a long, rainy season can be physically and emotionally draining. Red light therapy will not change the weather outside, but it can offer a gentle, evidence‑informed way to support your joints from inside your home. When you pair realistic expectations with a safe device, consistent use, and ongoing guidance from your healthcare team, red light therapy can become a compassionate ally in your broader plan to keep moving, stay independent, and feel more at home in your body—no matter what the forecast says.
References
- https://lms-dev.api.berkeley.edu/studies-on-red-light-therapy
- https://digitalcommons.cedarville.edu/cgi/viewcontent.cgi?article=1013&context=education_theses
- https://healthsciences.arizona.edu/news/stories/exploring-phototherapy-new-option-manage-chronic-pain
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10531845/
- https://med.stanford.edu/news/insights/2025/02/red-light-therapy-skin-hair-medical-clinics.html
- https://www.brownhealth.org/be-well/red-light-therapy-benefits-safety-and-things-know
- https://www.mainlinehealth.org/blog/what-is-red-light-therapy
- https://atria.org/education/your-guide-to-red-light-therapy/
- https://my.clevelandclinic.org/health/articles/22114-red-light-therapy
- https://www.uclahealth.org/news/article/5-health-benefits-red-light-therapy
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