These gadgets promise to boost athletic performance, speed muscle recovery, and reduce inflammation, all by bathing your body in specific wavelengths of red and near-infrared light. But do these trendy tools live up to the hype, especially for muscle recovery?
It all sounds scientific enough: the light supposedly helps mitochondria produce more ATP (cellular energy) and triggers the release of beneficial compounds like nitric oxide, which improves blood flow and activates repair processes throughout the body. But let's dig into what these gadgets can actually do.
What the science actually says
While the research shows potential, there's a significant gap between what manufacturers claim and what the evidence actually supports, Buckle says he's seen "claims of enhanced performance, improved circulation, and muscle recovery" that are ultimately overblown. "The evidence supports mild improvements in muscle fatigue. It doesn't support dramatic claims of large gains and strength or performance boosts."
Another critical factor is device quality. McCall McPherson, a physician associate and founder at Modern Thyroid Clinic and Modern Weight Loss, says that "not all devices are created equal. The effectiveness depends heavily on the wavelengths used, power output, and build quality of the device." It's important to distinguish between medical-grade panels built with specific, researched wavelengths and all the cheaper consumer devices that may not deliver the necessary light intensity or correct wavelengths to produce biological effects.
For the average athlete, red light therapy could be a useful addition to a recovery routine—but with important caveats. Buckle advises prioritizing the fundamentals: "Sleep, nutrition, and proper training are all extremely important. Without these things, red light therapy won't help. It can't replace these practices...Red light therapy could be a good supportive recovery tool for most people. However, it's best to focus on the basics first, such as proper training."
The bottom line
Red light therapy for muscle recovery isn't pure snake oil; there's legitimate science supporting its use as a supportive recovery tool. However, the benefits appear to be modest improvements in muscle soreness and recovery rather than dramatic performance enhancements. The evidence is still evolving, with many studies being small and short-term.
Finally, manage your expectations. Think of red light therapy as a potentially helpful tool for reducing soreness and supporting recovery—not a miracle device that will dramatically transform your athletic performance.
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