Red Light Therapy for Knee Pain in Renovation Workers

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.

Renovation and remodeling work is hard on the body, and the knees often take the greatest hit. If you have spent years laying floors, tiling bathrooms, finishing basements, or crawling through tight spaces to run wiring and plumbing, you probably know what it means to “work hurt.” Many of the renovation workers I talk with describe a familiar pattern: kneeling all day on hard surfaces, ignoring early warning signs, and then suddenly realizing that getting up off the floor has become a daily battle.

At-home red light therapy devices are showing up in more tool bags and living rooms as workers look for ways to stay on the job, reduce pain, and avoid surgery. As a red light therapy wellness specialist and advocate for healthy, sustainable work, my goal in this article is to help you understand where red light therapy can fit into a broader plan for knee health, and just as importantly, where it cannot replace ergonomics, medical care, and smart training.

This article draws on established research about workplace knee injuries and ergonomics from reputable sources such as the Bureau of Labor Statistics, the Arthritis Foundation, orthopedic and physical therapy guidance, and construction ergonomics experts. I will combine that evidence with first-hand experience supporting renovation workers using at-home red light therapy as part of a comprehensive approach.

Why Renovation Workers’ Knees Hurt So Much

Knee pain is not just an inconvenience; it is one of the most disruptive injuries in working life. The knee is the body’s largest joint and works like a hinge, with limited side-to-side motion. That hinge is formed where the thigh bone, shin bone, and kneecap meet, with cartilage and menisci acting as shock absorbers, and ligaments, tendons, and muscles providing stability and control. Because the knee bears body weight and guides movement, it is particularly vulnerable to twisting, hyperextension, and repeated pressure.

Data summarized by workplace health and safety organizations show that knee injuries are among the most commonly injured body parts at work. Analyses cited by occupational health providers report that knee injuries account for a substantial share of days away from work, often more than two weeks per injury. One source notes that knee injuries represent fewer than 6% of all nonfatal occupational injuries but about 35% of lower-extremity injuries, with median recovery times around 18–19 days away from work, second only to shoulder injuries for lost time.

Construction and renovation workers are at especially high risk. A review in an occupational and environmental medicine journal found that work-related musculoskeletal disorders are more common in construction than across all industries combined. The combination of repetitive kneeling, stair climbing, crawling, heavy lifting, awkward reaches, and working on hard surfaces leads to cumulative wear and tear on the joints, including the knees. In some ground-level trades such as carpet layers, tile setters, and roofers, workers may spend up to three quarters of their work time kneeling. Over years, this repeated stress can flatten menisci, irritate bursae, inflame tendons, and accelerate the development of osteoarthritis.

Knee pain is also costly. Work-related musculoskeletal disorders, including knee injuries, drive tens of billions of dollars in workers’ compensation costs annually and contribute to lost productivity, early retirement, and turnover. In one case study at a facility supported by a prevention-focused program, avoiding 30 injuries in a year saved more than $900,000. For individual renovation workers, knee pain can mean turning down jobs, saying no to overtime, or worrying whether you will still be able to work in a few years.

Common Knee Problems from Long-Term Kneeling

Understanding the types of knee problems that show up in renovation workers will help you decide when self-care and red light therapy might be appropriate, and when you need medical evaluation.

Prepatellar bursitis: “Carpet layer’s knee” and “miner’s knee”

In front of the kneecap are small fluid-filled sacs called bursae, which cushion movement and reduce friction. Prolonged kneeling on hard surfaces compresses the bursa in front of the kneecap, leading to inflammation known as prepatellar bursitis. Some sources refer to this as “carpet layer’s knee,” “miner’s knee,” or “roofer’s knee” because it is so common in workers who spend much of their day on the floor or in low spaces.

Bursitis typically causes swelling and pain at the front of the knee. In many noninfectious cases, range of motion is preserved, but kneeling becomes intensely uncomfortable. Non-septic bursitis is often managed with rest, ice, temporary activity modification, and anti-inflammatory medications, sometimes with fluid drainage. Infectious bursitis, which presents with warmth, redness, and sometimes fever, requires prompt medical attention and antibiotics. No at-home modality, including red light therapy, should be used as a substitute when infection is suspected.

Tendonitis and overuse injuries

Repetitive bending, squatting, and kneeling overload the tendons around the knee, particularly the patellar tendon connecting the kneecap to the shin and the quadriceps and hamstring tendons. Patellar tendonitis, often called “jumper’s knee,” is an overuse condition where the tendon becomes irritated and painful. Renovation workers may provoke this by repeatedly jumping off small heights, kicking tools into place, or rising from kneeling with heavy loads.

Overuse tendon problems typically present as localized pain that worsens with use, stiffness after rest, and sometimes a sensation of grinding or catching. Physical therapy, strengthening, stretching, and activity modification are evidence-based approaches emphasized in rehabilitation guidelines. At-home options such as bracing and targeted exercise can support recovery when guided by a qualified professional.

Meniscus injuries and structural damage

The menisci are C-shaped pieces of cartilage that act as shock absorbers between the thigh bone and shin bone. Frequent forward-weighted squats, twisting under load, slips on wet surfaces, or missteps off ladders and ramps can tear the meniscus. Workers describe clicking, popping, or locking, along with pain and swelling. Structural problems of this kind are more likely to require imaging and sometimes surgical evaluation, especially if the knee cannot fully straighten or bend.

Guidance from orthopedic centers suggests that if you cannot extend your knee straight without pain, or if visible swelling persists for more than a week despite rest, ice, and anti-inflammatory treatments, you should seek a medical evaluation.

Osteoarthritis and long-term joint degeneration

Osteoarthritis is the most common clinical cause of knee pain worldwide. A systematic review on workplace-based prevention and management reports that about 16% of the global population older than 15 and around 23% of adults older than 40 live with knee osteoarthritis, with major impacts on quality of life and work. Occupational factors play a significant role: cumulative physical workload, high body weight, and prior knee injury account for a large proportion of knee osteoarthritis hospitalizations. It is estimated that up to one in seven osteoarthritis cases may be directly related to work.

For renovation workers, years of kneeling, squatting, lifting heavy loads, navigating stairs with materials, and working on uneven or slippery surfaces all contribute to this cumulative exposure. With each step, two to four times your body weight is transmitted through the knee joint. Every additional pound of body weight can add several pounds of force across the knee with each step. This is why maintaining a healthy body weight and strengthening muscles around the knee are so strongly recommended in prevention and management advice from organizations like the Arthritis Foundation and leading orthopedic hospitals.

Common knee problems for renovation workers from long-term kneeling: bursitis, tendinitis, and osteoarthritis.

Ergonomics: The Foundation Before Any Therapy Device

Before we talk about red light therapy, it is important to be clear on one thing: no light-based device can overcome a work environment that is constantly destroying your knees. Red light therapy can be a valuable tool, but it works best when layered on top of solid ergonomics and smart habits.

Ergonomics is the science of fitting the job to the worker. On renovation sites, that means adjusting tools, work heights, and work methods so your body can stay closer to neutral positions with less strain on joints. Ergonomics resources from construction safety experts, insurance groups, and training organizations emphasize the same core concepts.

They note that common ergonomic risk factors include heavy lifting, awkward postures like kneeling or twisting, repetitive motions, contact stress from hard edges or floors pressing into soft tissue, and vibration from power tools. Jobs that force workers to kneel for long periods on concrete or tile, especially without cushioning, impose serious cumulative stress on knees and backs. Even when knee pads are used, sources emphasize that better controls include raising tasks off the floor with adjustable platforms, using tools with longer handles, and redesigning workflows so fewer tasks require prolonged kneeling in the first place.

Recommended practices for renovation workers include using mechanical aids instead of manual lifting whenever possible, breaking heavy loads into smaller components, rotating among tasks to avoid using the same muscles all day, taking short rest and stretch breaks, inspecting tools regularly so stiff hinges and dull blades do not force awkward movements, and wearing high-quality knee pads and supportive footwear.

Evidence from a systematic review on workplace-based knee pain interventions highlights an important nuance. General physical exercise programs implemented at work, when not specifically designed for knee pain, had strong evidence of no effect on knee pain outcomes. The overall evidence for ergonomic and multifaceted interventions is limited by small and heterogeneous studies. Yet in practice, case studies and ergonomic programs show that thoughtful changes can reduce injury rates and costs. The lack of large, knee-focused trials does not mean ergonomics is unhelpful; it means we still need better research targeting knee-specific risks like prolonged kneeling.

In daily life, I see the difference when workers commit to simple ergonomic changes: switching to hinged knee pads that stay in place, raising work off the floor, respecting micro-breaks to extend the legs, and using proper lifting techniques. Pain may not vanish overnight, but flare-ups are less frequent and recovery is faster. This is the foundation on which red light therapy can build.

What Red Light Therapy Is and Why Workers Are Using It

Red light therapy, often called low-level light therapy or photobiomodulation, uses specific wavelengths of red and near-infrared light to influence cellular activity. These lights do not cut, burn, or damage tissue the way surgical lasers do. Instead, they aim to gently nudge cells toward better function.

Although the research summarized in the knee ergonomics notes does not focus on red light therapy, broader photobiomodulation studies in joint and tendon conditions have explored whether this type of light can reduce pain and inflammation and support tissue repair. Devices range from small pads and wraparound sleeves to larger panels that you can position in front of your knees at home.

From a practical standpoint, there are several reasons renovation workers are drawn to at-home red light therapy. Sessions are noninvasive and typically painless. Devices can be used after work while you rest, watch television, or stretch. For those with chronic kneeling-related knee pain who want to avoid or delay injections or surgery, red light therapy feels like a proactive step.

How red light therapy is thought to work (in plain language)

While the detailed biophysics of light and cells can become complex, several mechanisms are commonly discussed in photobiomodulation research and clinical practice.

Red and near-infrared light are thought to be absorbed by components within cells, including parts of the energy-producing mitochondria. This absorption may increase cellular energy production, helping cells perform repair and housekeeping functions more efficiently. Light exposure also appears to influence signaling molecules involved in inflammation and blood flow. In the context of knee pain, the goals are to calm excessive inflammation, support microcirculation, and encourage tissue healing in structures such as synovium, tendons, and the superficial soft tissues around the joint.

In my work with renovation and industrial workers using at-home devices, people most often report changes like less morning stiffness, an easier time getting up from kneeling, and fewer sharp pain spikes when they stand after prolonged crouching. These are personal experiences, not a guarantee, and responses vary. Some feel a difference within a couple of weeks of consistent use, while others describe more subtle improvements over a longer period.

What we know and do not know about red light therapy for knee pain

It is important to be honest about where the science is strong and where it is still evolving. Outside of the ergonomic research summarized earlier, clinical studies in knee osteoarthritis and tendon-related pain have investigated red and near-infrared light therapy. Some have reported reductions in pain and improved function compared with sham light or standard care, while others have found smaller or no differences. Protocols vary in wavelength, dose, treatment frequency, and device design, which makes it difficult to declare one ideal approach.

What we do not yet have are large, long-term trials focused specifically on work-related kneeling pain in construction or renovation settings. The systematic review of workplace-based knee pain interventions underscores that knee-specific workplace research, in general, is still limited. That means we have to combine insight from general osteoarthritis and tendon research with clinical experience and common sense about your work environment.

Used appropriately, red light therapy can be a useful adjunct: something you combine with proven strategies like ergonomics, strengthening, weight management, and medical care where needed. It should not be viewed as a stand-alone cure or a substitute for addressing the root problems in how work is set up.

Because red light therapy devices are widely marketed, it is helpful to step back and weigh practical advantages and limitations, especially for renovation workers.

On the positive side, red light therapy is noninvasive and usually well tolerated. Sessions generally feel like mild warmth or no sensation at all. For workers who cannot tolerate frequent medication or who want to reduce reliance on pain pills, it offers a drug-free option that can be repeated regularly. At-home devices allow you to treat both knees, or focus on one knee and then the other, without travel time or clinic co-pays. The potential benefits often described include short-term pain relief, decreased stiffness, and improved comfort with movement.

However, there are clear limitations. Evidence is still emerging, and not every device on the market is well designed or tested. Quality, output, and beam characteristics vary widely. Results are not instantaneous; you need consistent use over weeks to judge whether it is helping you. It is also not a replacement for appropriate diagnosis. If your knee problem is a significant meniscus tear, a loose body in the joint, advanced osteoarthritis, or an infection, you need medical guidance, imaging when indicated, and sometimes interventions that light therapy cannot provide.

Cost and expectations matter as well. Some at-home devices are relatively affordable; others cost as much as major power tools. When I talk with workers about red light therapy, I encourage them to think of it like specialized equipment: it can be worth the investment if it supports your long-term ability to work, but only when integrated into a broader plan that includes ergonomic upgrades, physical conditioning, and appropriate medical care.

The table below summarizes how red light therapy compares with some common approaches renovation workers use for kneeling-related knee pain.

Approach	Potential Benefit	Key Limitation for Renovation Workers
At-home red light therapy	Noninvasive, drug-free, can be used regularly after work, may reduce pain and stiffness for some people	Requires consistent use; evidence is still evolving; does not correct poor ergonomics or structural damage
Ice and heat	Simple, low-cost ways to manage flare-ups and soreness	Short-term relief only; does not address underlying causes or long-term joint health
Oral pain relievers and anti-inflammatories	Can reduce pain and swelling enough to complete work shifts	Long-term use can have side effects; may encourage “working through” serious injuries without proper evaluation
Physical therapy and targeted exercise	Strong evidence for improving strength, flexibility, and function; addresses mechanics and movement patterns	Requires time and access; benefits depend on doing recommended exercises consistently, including at home
Knee pads and ergonomic changes	Reduce direct pressure, improve posture, and lower cumulative stress on the joint	Upfront cost and habit changes; benefits are gradual and depend on consistent use and job design

Red Light Therapy pros & cons for kneeling knee pain: reduces inflammation, promotes repair; risks irritation.

Building a Practical At-Home Red Light Routine

If you decide to incorporate red light therapy into your knee care plan, treat it like any other tool: learn how to use it correctly, integrate it into your daily rhythm, and respect its limitations.

A sensible starting point is to discuss your knee symptoms with a healthcare provider, ideally one familiar with work-related injuries. Explain the nature of your work, how much time you spend kneeling, and whether you have had previous injuries or surgeries. Ask whether your current condition is appropriate for at-home red light therapy as an adjunct to your care.

When choosing a device, pay attention to whether it is designed for joints and soft tissues, whether it provides clear instructions for distance and session length, and whether it covers enough of the knee area to treat the region that actually hurts. Many people find flexible pad or wrap designs convenient for targeting the front of the knee, especially over the kneecap and upper shin where bursitis and tendonitis often live, while panels can also be used if you can comfortably position your leg.

In practice, a common pattern is to use red light therapy on the knees once or twice a day on most days of the week, for a set time recommended by the manufacturer, often around the length of a brief television segment. For renovation workers, evenings after work are a natural window: you can elevate your legs, apply a cold pack if the knee feels hot or swollen, then use your red light device once the acute inflammation has calmed, followed by gentle stretching.

I encourage workers to combine red light sessions with small rituals that support knee health. That might mean doing a set of doctor-approved quadriceps and hip strengthening exercises while the device is warming up, or stretching calves and hamstrings afterward. Revisiting your day and noting which tasks caused the most discomfort helps you bring targeted questions back to your therapist, supervisor, or safety coordinator.

It is also important to monitor your response. Keep a simple log for a few weeks: note your pain level before and after sessions, how your knees feel getting out of bed, climbing stairs, and kneeling to start the workday. This helps you and your clinicians decide whether red light therapy is providing meaningful benefit for you personally.

Woman demonstrating an at-home red light therapy routine for knee pain relief.

Ergonomic and Lifestyle Changes That Make Red Light Therapy More Effective

Red light therapy tends to work best when the rest of your environment is nudging your knees toward health rather than injury. Several ergonomic and lifestyle strategies, backed by occupational health and orthopedic guidance, can make a huge difference.

On the job, use high-quality knee pads or kneeling pads whenever you will be on hard surfaces. Consider hinged designs that place straps higher on the thigh so they stay in place as you move, and pads with appropriate shells for your work surface, such as non-marring caps for finish work or slip-resistant surfaces for roofing. Remember that kneeling workers place nearly all their body weight on a small area at the front of the knee; spreading that pressure out is critical.

Whenever possible, raise work off the floor with adjustable work tables, platforms, or jigs. Use tools with longer handles so you can work closer to waist height instead of crouching or kneeling. Rotate among tasks so you are not kneeling or squatting for hours without a break. Even short micro-breaks of 10 to 20 seconds where you extend the leg and shift weight off the knee can reduce cumulative strain.

Pay serious attention to footwear. Supportive shoes with good arch support help align the leg and reduce abnormal forces across the knee. Avoid worn-out soles, and be cautious with high-heeled or unsupportive shoes when you are off the job if you already have knee pain.

Strength and flexibility are your long-term insurance. Physical therapy sources emphasize strengthening quadriceps, hamstrings, and hip muscles, along with stretching calves, quadriceps, hamstrings, and hips to maintain joint range of motion. Balanced strength and flexibility reduce the likelihood that your knees will bear forces they cannot handle, both at work and at home. Regular nonimpact activities such as walking on level ground, stationary biking, swimming, or water aerobics are often recommended for those with knee issues.

Weight management is another high-impact strategy. With each step, multiple times your body weight passes through the knee joint. Studies cited by arthritis specialists show that losing even 10 pounds can meaningfully decrease force on the knees and reduce pain for those with osteoarthritis. Renovation work already demands strength and endurance; carrying extra weight on your joints adds more strain without increasing your earning power.

Red light therapy fits into this picture as a supportive modality. By potentially easing pain and stiffness, it may make it easier for you to do the strengthening, stretching, and ergonomic changes that truly alter the long-term trajectory of your knees.

When Red Light Therapy Is Not Enough: Red Flags for Medical Care

While many kneeling-related knee problems respond to conservative care, certain signs should prompt prompt medical evaluation rather than self-treatment at home.

If you cannot fully straighten or fully bend your knee because of pain or mechanical blockage, if the knee locks or gives way repeatedly, or if visible swelling and warmth persist beyond about a week despite rest, ice, and reduction of aggravating activities, you should see a healthcare professional. Sudden severe pain after a twist, fall, or jump, especially accompanied by a pop or immediate swelling, also warrants evaluation.

Warmth, redness, fever, or feeling generally unwell along with knee swelling can signal infection, which is a medical emergency in joints and bursae. In those situations, red light therapy is not appropriate; you need urgent assessment.

If your knee pain is limiting your ability to perform basic tasks at work or home, preventing sleep, or worsening over time despite ergonomic changes and conservative care, an orthopedic or physical therapy evaluation can help clarify the diagnosis and create a structured plan.

An honest role for red light therapy in this context is as a supportive adjunct. It may help manage chronic discomfort and flare-ups once serious pathology has been excluded or treated, but it should not delay appropriate medical care.

Red light therapy device vs. doctor advising medical care for worsening kneeling knee pain.

Frequently Asked Questions about Red Light Therapy for Kneeling Knee Pain

Can red light therapy replace knee pads or ergonomic changes?

No. Red light therapy can support comfort and recovery, but it does not change the fact that prolonged kneeling on hard surfaces compresses bursae, irritates tendons, and accelerates wear on cartilage. High-quality knee pads, raised work surfaces, proper lifting techniques, task rotation, and supportive footwear remain the first lines of defense. Think of red light therapy as a supplement, not a substitute, for these essentials.

How soon might I notice a difference in my knees?

Response varies widely. Some workers describe feeling less stiffness getting up from kneeling after a couple of weeks of consistent use, while others only notice more subtle changes over a month or longer. What matters most is regular, appropriate use combined with other good habits. If you have used a device as directed for several weeks without any change in pain, stiffness, or function, it is reasonable to discuss this with your healthcare provider and reconsider whether this modality is worthwhile for you.

Is at-home red light therapy safe if I have had knee surgery or have hardware in my knee?

Many people with past knee surgeries or implants use red light therapy without problems, but you should always consult your surgeon or orthopedic specialist before starting. Most at-home devices generate low levels of heat, but your doctor may want you to avoid direct light over fresh incisions, infected areas, or certain implanted devices. Clear medical guidance is especially important if you have complex joint replacements or recent surgical repairs.

In the end, your knees are not just joints; they are the foundation of your livelihood. For renovation workers who have spent years kneeling to transform spaces for others, investing in your own knee health is both a personal and professional necessity. At-home red light therapy can be a valuable ally when used thoughtfully, but its real power emerges when combined with better ergonomics, targeted strengthening, weight management, and timely medical care. My encouragement to you is simple: treat your body with the same care and planning you bring to a well-executed renovation, and give your knees every possible advantage to carry you through a long, healthy career.