Introduction
People who train for a marathon, lift weights at the gym, or simply exercise regularly to stay active know that recovery is just as important as the workout itself. This is why they are increasingly incorporating red light therapy (RLT) into their fitness routines.
However, many share one common question: Should I use red light therapy before or after exercise?
Red light therapy offers benefits when used both before and after physical activity. Therefore, the answer to this question depends on your specific goals.
This article explains when and how to use red light therapy to ensure you get the most out of your workouts while creating a sustainable recovery routine at home.
Should You Use Red Light Therapy Before or After Exercise?
There is no single right time to use red light therapy. RLT offers unique benefits when used both before and after workout sessions, supporting your recovery in different ways. Hence, the best timing depends on whether your priority is preparing your body for an intense workout session or recovering afterward. [1]
For example, you can use RLT before exercise to prepare your muscles for activity. Research suggests that red light improves blood circulation and increases the production of cellular energy, allowing you to exercise more efficiently. [2]
In addition, RLT may promote tissue flexibility, thus complementing an effective warm-up routine. Using it before exercise may be the simplest and most practical approach, especially for beginners who are more likely to experience muscle soreness and joint stiffness.
Conversely, you can also choose to use red light therapy after exercise. This is when your body requires a higher supply of oxygen and healing nutrients to repair the microscopic muscle tears caused by physical activity. RLT after exercise can help your muscles adapt and grow stronger, improving your workout results. Research highlights the effect of RLT on blood circulation. [3]
What Red Light Therapy Can and Cannot Replace Before a Workout
A proper warm-up before exercise increases your heart rate, improves joint mobility, activates muscles, and prepares your nervous system for complex movements. Dynamic stretches and movement-specific exercises before your workout session can help reduce the risk of injury and improve your performance.
Red light therapy does not replace these activities. However, it can support your pre-workout preparation by enhancing blood circulation and facilitating better cellular function. [4]
For example, if you are planning a strength-training session, you can use red light therapy for 10 minutes before your normal warm-up. The light session will enhance—not substitute—the physical preparation your body needs before intense activity.
Why Post-Workout Sessions Often Make More Sense for Recovery
The body shifts from performance mode into recovery mode after exercise. During this phase, your muscles begin the process of repairing microscopic damage. Simultaneously, inflammation begins to subside, and your body’s energy stores gradually replenish.
Using RLT at this stage can support your recovery to a great extent.
Red light therapy helps by delivering wavelengths of red and near-infrared light between 630 nm and 850 nm. These wavelengths are absorbed by mitochondria, which are responsible for producing energy molecules called ATP. Red light therapy stimulates mitochondrial function, thereby increasing the availability of ATP. This allows your body to perform its healing and recovery functions more efficiently.
In addition, research suggests that RLT can promote blood circulation and reduce exercise-related inflammation. These benefits of RLT are expected to reduce muscle soreness, improve comfort, and promote faster recovery after workouts. [5]
While these benefits may not eliminate soreness completely or replace rest days, they make your recovery more comfortable.
Which Body Areas Are Commonly Targeted After Exercise?
It is generally advisable to target red light therapy toward the muscles and joints that experience the greatest physical stress during training.
For example, runners can focus on their calves, hamstrings, quadriceps, and feet after long training sessions. Cyclists can target their thighs and hips, while swimmers can use red light therapy on their shoulders and upper back.
People who do not participate in structured exercise can also benefit from RLT by targeting areas that feel stiff after activities like gardening, hiking, or long hours of standing.
How to Combine Light Sessions With Stretching, Hydration, and Rest
Here are some tips to help you build a complete post-workout recovery routine by combining your RLT session with stretching, hydration, and rest:
- Cool down properly: Spend 5 to 10 minutes doing gentle walking or light stretching after your workout to lower your heart rate gradually and improve flexibility.
- Use red light therapy: Follow with a 10 to 20-minute red light therapy session, maintaining the recommended treatment distance.
- Rehydrate your body: Drink plenty of water to replace fluids lost through sweat and restore normal muscle function.
- Refuel with nutritious food: Eat a balanced meal containing protein and carbohydrates to support muscle repair and replenish energy stores.
- Prioritize sleep: Get adequate restful sleep at night to enhance muscle repair, recovery, and physical adaptation.
Build a Safer Exercise Recovery Habit at Home
One of the biggest advantages of at-home red light therapy is convenience. Having an RLT device readily available at home makes it easier for you to stay consistent without scheduling appointments or traveling to a clinic.
This can help you build a safe routine that fits naturally into your lifestyle.
You can start by choosing a device that matches your needs and the areas you want to target. For example, you can choose an RLT device with larger panels if you work out broader muscle groups. Smaller devices are often suitable for targeting specific joints or muscles.
It is advisable to start with a few short sessions each week and assess how your body responds. It is also important to follow the manufacturer's guidelines regarding treatment distance and session length.
Most importantly, if you are recovering from an injury or have a chronic medical condition, make sure you consult your healthcare provider before adding RLT or any other treatment to your routine.
You can create the optimal recovery routine by integrating red light therapy into a balanced post-workout habit. This will support your body's natural recovery processes and ensure you are ready for your next workout. Discover the RLT devices suitable for use before and after exercise.
References:
- Glass G. E. (2021). Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthetic Surgery Journal, 41(6), 723–738.
- Powner, M. B., & Jeffery, G. (2024). Light stimulation of mitochondria reduces blood glucose levels. Journal of biophotonics, 17(5), e202300521.
- Weihrauch, D., Keszler, A., Lindemer, B., Krolikowski, J., & Lohr, N. L. (2021). Red light stimulates vasodilation through extracellular vesicle trafficking. Journal of photochemistry and photobiology. B, Biology, 220, 112212.
- Zhang, R., & Qu, J. (2023). The Mechanisms and Efficacy of Photobiomodulation Therapy for Arthritis: A Comprehensive Review. International journal of molecular sciences, 24(18), 14293.
- Stelian, J., Gil, I., Habot, B., Rosenthal, M., Abramovici, I., Kutok, N., & Khahil, A. (1992). Improvement of pain and disability in elderly patients with degenerative osteoarthritis of the knee treated with narrow-band light therapy. Journal of the American Geriatrics Society, 40(1), 23–26.
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