Red Light Therapy 101: How It Works and Why It Matters

Curious about red light therapy but not sure how it fits into your E20 Training program or wellness routine? 

Red light therapy has gained recent attention for its ability to reduce muscle soreness, support healing at the cellular level, provide anti-aging results for your skin, and help you recover post-workout. This blog breaks down what red light therapy is, how it works, and what the latest science says about its efficacy. You’ll also learn how to use it safely and strategically alongside your EMS workouts at E20. Let’s dive in. 

What is Red Light Therapy?

Red light therapy is a non-invasive treatment that uses low-level wavelengths of red and near-infrared light to stimulate cellular activity beneath the skin (into the soft tissue). A form of photobiomodulation, specific wavelengths of energy range from 620 nm to 940 nm, and products offering this treatment are now widely available in the wellness industry.

Research suggests that red light therapy works at the cellular level by boosting energy production in the mitochondria (1). This increase in energy production, plus the gentle heat sensation, can help improve blood flow and support soft tissue repair. 

During a session, you’ll sit or lie comfortably while the light is directed toward targeted areas of your body. Most people describe the experience as a gentle, warm sensation. There’s no pain, downtime, or invasive procedure involved. 

Whether you’re recovering from a tough workout or simply looking for a moment of calm and rejuvenation, red light therapy offers a safe, research-backed way to help your body recharge and restore.

Benefits of Red Light Therapy

The science behind red light therapy continues to grow, with studies supporting its use for recovery, performance, skin health, and pain relief. Let’s walk through a snapshot of the current evidence: 

• Muscle Recovery + Performance: A 2015 meta-analysis found that using red light therapy before or after exercise can improve performance and enhance post-exercise recovery (2). The review showed reductions in muscle damage markers, reduced muscle soreness, and improved strength recovery, when red light therapy was utilized. 

• Skin Health: The American Academy of Dermatology explains that studies have shown positive results of red light therapy on fine lines and wrinkles, dark spots and discoloration, and improved skin texture (3). They also note that it’s important to use products that are FDA-cleared for the use cases they advertise, as not all red light therapy products provide a therapeutic dose of light.

• Pain Relief: One 2021 narrative review summarized the promising role of red light therapy in relieving pain from musculoskeletal conditions, from knee pain to back and neck pain. Authors explain that the drug-free option, with minimal side effects, can provide effective pain relief for both short-term and chronic pain (4).

Importantly, most studies investigating the use of red light therapy on various outcomes show some results immediately, with others needing 2-3 sessions per week to show meaningful changes. Results can vary based on the individual, the condition being treated, and the treatment protocol used.

How to Use Red Light Therapy at E20 Training

At E20, our red light therapy treatment is from the LightStim+ Pro Panel, a product that combines professional-grade technology with trusted results. It’s FDA-cleared to help manage pain, stiffness, and even fine lines and wrinkles, making it a versatile tool for recovery. 

LightStim+ Pro Panel is a safe, non-invasive option that aligns perfectly with E20’s mission to help you feel better, faster. Red light therapy can be used before or after your workout, based on your goals:

• Before your Session (Pre-Workout): Using red light therapy before your session helps warm-up your muscles and prepare your body for exercise by improving mobility and blood flow. This may be especially helpful if you have a particular muscle or muscle group that’s sore or stiff and needs a bit more support before training. 

• After your Session (Post-Workout): Strength training exercise can cause soreness as your body works to adapt to the training stimulus. Red light therapy supports cellular repair and can reduce your feelings of soreness by reducing inflammation. 

There’s no downtime when using the LightStim+ Pro Panel, meaning you can head right into your workout or use it to kick-off your post-workout recovery routine. The flexible panel is easy to use while you sit comfortably in our lounge chair, giving you a few peaceful minutes to relax and recharge.

Precautions for using Red Light Therapy

Red light therapy is noninvasive and considered safe for most adults, but there are a few cases where extra caution is needed: 

• If you’re sensitive to light or taking photosynthesizing medications (e.g., antibiotics or certain acne medications), talk with your doctor or dermatologist before using red light therapy. 

• Similarly, if you have skin conditions like melasma or recent lesions, it’s best to chat with a healthcare professional ahead of adding this modality into your routine.

• Pregnant individuals and those with other serious health conditions should also seek medical approval before beginning red light therapy.

These guidelines help ensure that your session is safe and effective. If you have individualized questions, talk with your trainer or reach out to your healthcare provider before adding red light therapy to your wellness routine.

Key Takeaways

• Red light therapy is a non-invasive wellness tool that uses low-level wavelengths to support muscle repair at the cellular level.

• Studies show that red light therapy enhances circulation to the treatment area, decreases feelings of soreness, and can help speed up recovery post-workout (2). 

• When using it as part of a recovery routine, remember that sleep, nutrition, and proper training set the foundation for recovery. More on that here! 

• Sessions are short, safe, and easy to pair with your E20 workout, whether you’re new to EMS training or 50+ personalized workouts in.

• The benefits are cumulative; while you may notice an increase in blood flow from a single treatment, evidence suggests 2-3 sessions per week 

Curious if red light therapy is right for you? Let your coach know, and give it a try after your next E20 training session! Book now. 

References

1. Graeme Ewan Glass, Photobiomodulation: The Clinical Applications of Low-Level Light Therapy, Aesthetic Surgery Journal, Volume 41, Issue 6, June 2021, Pages 723–738. https://doi.org/10.1093/asj/sjab025

2. Leal-Junior, E. C., Vanin, A. A., Miranda, E. F., de Carvalho, P.deT., Dal Corso, S., & Bjordal, J. M. (2015). Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis. Lasers in medical science, 30(2), 925–939. https://doi.org/10.1007/s10103-013-1465-4 

3. American Academy of Dermatology Association. (2024, October). Is red light therapy right for your skin? American Academy of Dermatology. https://www.aad.org/public/cosmetic/safety/red-light-therapy

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