Introduction
Red light therapy (RLT) has gained traction in fitness and wellness for its ability to reduce inflammation and bolster performance. RLT uses specific wavelengths of red and near-infrared light to permeate the skin and energize cellular processes. Contrary to the damaging effects of UV light on skin cells, red light promotes healing and regeneration, offering athletes a non-invasive treatment option.
So, would red light therapy be more effective pre- or post-workout? Yes, it can be effective both pre- and post-workout, depending on the goals that you want to achieve. Before a workout, RLT enhances performance by enhancing blood flow and oxygen delivery to muscles, and after a workout, it speeds up recovery by reducing soreness and inflammation.
Red Light Therapy Before Workout (Pre-Workout)
Potential Benefits
Theoretically, red light therapy pre-workout results in a wide range of advantages. It primes the muscles and tissues to endure exercise-induced physical stress by several mechanisms:
1. Increased Blood Flow and Muscle Oxygenation
Red light therapy may increase nitric oxide production, which is known for expanding blood vessels. Greater blood flow in the muscles means increased oxygenation and nutrition delivered to them, which may result in improved performance during workouts. Enhanced muscle blood flow boosts oxygen and nutrient delivery, potentially elevating workout performance.
2. Improved warm-up and muscle preparation
When RLT is used as part of the warm-up routine, muscles become more elastic and responsive, allowing superior contractions and a more efficient workout. Red light may result in higher ATP (energy currency) production at the cellular level. Increased ATP production enables the body to manage physical stress more efficiently.
3. Reduced Injury Risk
With more supple and oxygenated muscles, the rate of strains and sprains decreases. RLT can also boost joint flexibility, further diminishing the risk of injury during intense, weight-bearing activities.
Practical Considerations
Following these considerations for RLT sessions before a workout enhances its effectiveness:
- Wavelength: The most common wavelengths are visible red light (630-660 nm) and near-infrared light (800-850 nm).
- Duration: The treatment session may take 5 to 10 minutes, depending on the treated area. If the area of treatment consists of large groups of muscles, for example, thighs or back, longer exposure is needed.
- Distance from Source: RLT should be kept 6 inches away from the area to be targeted.
Red Light Therapy After Workout (Post-Workout)
Potential Benefits
Red light therapy has recently exploded in popularity because of its direct importance in post-workout recovery. Here’s why injury recovery with RLT after exercises might be advantageous:
Decreased muscle soreness and inflammation
Many resistance exercises create micro-tears in the muscles that cause the DOMS. RLT aids in reducing inflammation and pain, prompting quicker initiation of cellular repair. Reducing inflammation may lessen soreness and further improve comfort after strenuous activity.
Accelerated muscle recovery and repair
After every workout, the body goes into a repair phase, where the muscles rebuild themselves. Studies have indicated that RLT enhances mitochondrial function, allowing for faster ATP production and cellular repair. This means it provides quicker recovery time between workouts and lets athletes maintain a high training frequency.
Enhanced clearance of metabolic waste
Exercises performed at high intensity are characterized by the buildup of metabolic wastes such as lactic acid, which causes muscle exhaustion and prolonged rest periods. RLT could improve lymphatic function, which clears metabolic waste products from the muscles more efficiently, thus hastening recovery while diminishing soreness.
Practical Considerations
For sessions after workout:
- Wavelength: Red light (630-680 nm) and near-infrared light (800-850 nm) are usually applied post-exercise recovery. Some recent studies also demonstrated that NIR is better for deeper penetration in the muscle tissue.
- Duration: Sessions last 15-30 minutes and focus on sore or tired muscle groups.
- Distance from Source: Based on device specifications and design, place the device 6 inches away from the skin for effective penetration.
Individualized Approach & Other Factors
While the potential advantages of utilizing red light therapy before and after exercise are remarkable, the outcomes will not be the same for everyone. The efficiency of RLT may be influenced by the following:
Wavelength of Light Used
When it comes to red light frequencies, not all of them are the same. For example, the shorter wavelengths such as 630 to 680 nm are likely to have effects on surface tissues such as skin and muscles only, whereas longer wavelengths of the range 800 to 850 nm, are able to penetrate more deeply into the tissues affecting bones and deeper muscle layers.
Duration of Exposure
Both overuse and underuse of RLT can negate its therapeutic benefits. It's critical to determine the optimal exposure for targeted muscle groups, workout intensity, and personal tolerance.
Consistency of Use
Long-term benefits may be achieved from consistent use of RLT in combination with other exercises. Athletes need to regularly incorporate RLT into their routine before they start seeing the best, positive effects on performance and recovery.
Overall Health and Fitness Level
RLT shows heightened efficacy in managing chronic inflammation and muscle soreness. However, in individuals without significant ailments, the improvements may be less noticeable.
Conclusion
The application of red light therapy pre-workout and post-workout has its own perks. Employing RLT prior to exercise can boost circulation, prime muscles for optimal performance, and lower injury risk. On the flip side, deploying RLT after physical exertion excels in diminishing muscle pain, hastening recuperation, and facilitating the elimination of metabolic by-products. Selecting when to apply this therapy hinges on individual fitness objectives and preferences. In any case, either before or after a workout, red light therapy is a promising tool when used correctly, as it guarantees extensive benefits for anyone regularly participating in physical activity.
References
- Glass G. E. (2021). Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthetic surgery journal, 41(6), 723–738. https://doi.org/10.1093/asj/sjab025
- DE Oliveira, M. F., Johnson, D. S., Demchak, T., Tomazoni, S. S., & Leal-Junior, E. C. (2022). Low-intensity LASER and LED (photobiomodulation therapy) for pain control of the most common musculoskeletal conditions. European journal of physical and rehabilitation medicine, 58(2), 282–289. https://doi.org/10.23736/S1973-9087.21.07236-1
- Padoin, S., Zeffa, A. C., Molina Corrêa, J. C., de Angelis, T. R., Moreira, T. B., Barazetti, L. K., & de Paula Ramos, S. (2022). Phototherapy Improves Muscle Recovery and Does Not Impair Repeated Bout Effect in Plyometric Exercise. Journal of strength and conditioning research, 36(12), 3301–3310. https://doi.org/10.1519/JSC.0000000000003895