The use of light therapy has quickly expanded over the past few years beyond clinics to homes, skincare routines, and wellness regimens. Light therapy has emerged as a go-to for skin care, pain treatment, and recovery — but not all light is created equal. Red light and infrared therapy are often grouped together, but they work in distinct ways.
If you are unsure which one you actually need, this guide will clarify the basic differences between the two, allowing you to choose the right therapy for your goals.
Unlocking Light-Based Wellness: Red vs. Infrared Explained
Light-based therapies (also known as photobiomodulation, LED therapy and low-level light therapy) are increasingly popular in both at-home devices and in a clinical setting. They’re typically marketed for skin rejuvenation, pain management, muscle recovery and similar healing purposes.
They’re frequently sold for skin rejuvenation, pain relief, muscle recovery and more. But with overlap between the terms “red light therapy” and “infrared therapy,” are they really the same thing? The short answer: no. Both use light wavelengths, but they penetrate differently and have different effects and uses. Understanding this distinction is key to choosing an appropriate device for your goals.
Understanding Red Light Therapy and Its Visible Power
When we say red light therapy (RLT), we’re talking about the range of visible light wavelengths usually between 620-750 nanometers (nm). Because this light is visible to the human eye, you’ll see the glow when you’re treated or using a device. These wavelengths are best absorbed in the superficial layers of skin (i.e., the epidermis and outer dermis) rather than in the deeper skin structures.
What actually happens at the cellular level? Studies show that red light can influence the mitochondria (the cell’s “power plants”), boosting production of ATP (cellular energy) and potentially aiding in cell repair, collagen production and inflammation reduction.[1]
Exploring the Invisible Spectrum of Infrared Therapy
On the other hand, infrared (IR) therapy applies light of a longer wavelength range, generally starting beyond ~700 nm and extending much higher. Since this lies outside the visible spectrum, they’re essentially invisible (appear as a faint glow). Rather than a visible red light, you feel them as a soft, warming sensation on your skin.
These wavelengths penetrate deeper into the body than near-infrared, extending beyond the outer layers of skin into muscles, joints and connective tissue at higher intensities.[2] This helps explain why infrared therapy is generally better suited for reducing muscle tension, relieving stiff joints, boosting circulation and deep-tissue healing, in contrast to producing only surface-level changes.
Wavelengths and Penetration: The Core Scientific Difference
The primary distinction between red and infrared therapy lies in the depth to which each penetrates the body. This is their difference in wavelength. Simply put, the longer the wavelength, the deeper into your body light goes, and it’s that depth that determines which sort of treatment benefit you are receiving.[3]
The red part of light (620–750 nm) is absorbed by the skin's surface, reaching approximately 1‐2 mm penetration. It is suitable for skin-related conditions such as signs of aging, acne and mild inflammation.
Longer wavelengths of light (usually 800-900+ nm) are infrared (IR), and penetrate even deeper, all the way to muscles, joints, and connective tissues. That makes them more effective for reducing pain, increasing circulation and recovery.
Rejuvenate Your Skin with Red Light Therapy
If your primary objective is to boost the appearance and vitality of your skin, red light therapy is perfect. Though it’s no panacea, regular use of red-light therapy can be a good addition to a skincare routine for overall skin health. It is a safe, non-invasive method for achieving a youthful appearance without discomfort.
Since it is directed at the skin’s surface, it can:
- Increase the production of collagen and elastin to reduce fine lines and wrinkles.
- Enhance skin tone, texture and firmness.
- Aid in the management of mild inflammatory conditions like acne or rosacea.
- Support repair and healing by promoting cellular energy.
Penetrating Deep for Effective Pain Relief with Infrared
Its longer wavelengths penetrate beneath the skin to stimulate muscles, tendons and joints. Infrared light enhances blood flow to deeper tissues, facilitating the transport of oxygen and nutrients to where they are most needed. It also helps to clear metabolic waste from the tissues, which can cause soreness and stiffness. This can eventually result in faster recovery, increased range of motion and fewer aches and pains.
This makes it perfect for those who have to cope with:
- Aching or tension in muscles post-workout.
- If you have arthritis or chronic inflammation with joint stiffness or pain.
- Problems with the circulation, or slow healing of tissues.
Infrared Saunas vs. Red Light Panels: What's the Contrast?
It’s easy to get infrared saunas mixed up with red light therapy panels, but they do have different uses.[4]
Infrared saunas heat your body from the inside out, raising your core temperature to provide a deep detoxification. They offer systemic warmth and heart health benefits.
Red light panels, however, provide targeted light energy to specific parts of your body and do not increase your body temperature much. They are concerned with cellular repair, not the thermal effects.
Better Together? The Synergy of Red and Infrared Light
Many modern devices come with both red and near-infrared beams, and for good reason. Together, they present a holistic wellness solution: red light for the surface (for skin rejuvenation), and near-infrared for deeper penetration (to soothe muscles and joints).
It is a highly potent combination for those who need aesthetic and therapeutic results. It allows you to treat superficial issues (wrinkles, redness) as well as deeper inflammation and discomfort — all in a single session.
How to Choose the Right Light Therapy for Your Needs
Begin by identifying your main goal, so that you will pick the best light therapy for your needs
1. Define your goal
For someone wanting bright, firm, lush skin, red light is the best. Infrared therapy is effective for muscle recovery, joint pain and inflammation. If you are looking for overall health benefits for both the skin and deeper tissues, a device that contains red as well as infrared light is likely to offer the versatile therapy.
2. Check the specifications
Make sure the device you’re considering clearly specifies the range of wavelengths it uses: for red light therapy, target 620–750nm, and infrared therapy should be around 800–900+nm. Ensure it has sufficient power output, covers the required treatment area, and bears the proper safety certifications.
3. Be consistent
Light therapy is most effective when used regularly. Ideally, you’ll need to do three to five sessions per week (each session lasting roughly 10 to 20 minutes, depending on the device you’re using).
4. Prioritize safety
Only use devices that are certified and follow all safety instructions. If you have any medical conditions, or are on photo-sensitive medications, talk to your health care provider before using.
5. Set realistic expectations
Light therapy supports the body’s natural healing process — it is not a quick fix. They work best when integrated with healthy lifestyle habits.
Conclusion
Red and infrared light therapies each provide strong, non-invasive methods that can improve your health and well-being; however, they operate in distinct ways. Red light is ideal for brightening skin tone, minimizing wrinkles and assisting in superficial healing, while infra-red reaches into deeper muscles to soothe soreness, joint pain and inflammation. For both inside and outside benefits, the device that offers both red and infrared wavelengths can provide the most comprehensive results.
Whatever you decide, just keep in mind that consistency, safety and the right technique are important for optimum results from any light therapy!
References
- Cleveland Clinic. “Red Light Therapy: Benefits, Side Effects & Uses.” Cleveland Clinic, 1 Dec. 2021.
- Stiepan, D. (2024, April 11). Mayo Clinic Minute: Dermatologist explains light therapy for skin. Mayo Clinic News Network.
- Glass GE. Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthet Surg J. 2021;41(6):723-738.
- Tsai, S. R., & Hamblin, M. R. (2017). Biological effects and medical applications of infrared radiation. Journal of photochemistry and photobiology. B, Biology, 170, 197–207.
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