Is it Better to Do Red Light Therapy Before or After Workout?

After a workout, you may wonder, “Should I do red light therapy before or after?” This is an essential question because the timing of your session can impact your recovery, muscle performance, and energy levels.

In this guide, we’ll cover everything you need to know about optimizing your red light therapy session around your workout, helping you achieve the best results.

Benefits of adding Red Light Therapy to your Workout Routine

It is Effective for Delayed onset muscle soreness

Adding red light therapy to your workout routine can make a noticeable difference by helping to reduce delayed onset muscle soreness (DOMS) after intense exercise.

This soreness can be a hurdle in maintaining consistent workouts, but red light therapy offers relief that helps you stay on track with your fitness goals.

A study investigated how 830 nm LED therapy (LEDT) affects muscle soreness and found that it significantly reduced pain for participants at 48, 72, and 96 hours after exercise.

Those who received LEDT had higher pain thresholds and better joint mobility compared to a placebo group[1].

By managing post-exercise soreness, red light therapy allows you to recover faster, making it easier to stay active and enjoy more productive workouts.

Accelerated Tissue Repair

Adding red light therapy to your workout routine can significantly accelerate tissue repair, helping you recover faster and reduce muscle soreness.

By promoting healing at the cellular level, red light therapy helps repair muscle fibers and tissues that break down during exercise.

A recent study explored the impact of red and infrared light on wound healing and found impressive results.

The study, which analyzed 28 trials with over 1,400 participants, showed that red light therapy led to a 93% improvement in healing rates for diabetic foot ulcers.

It also reduced healing time, increased blood flow, and decreased pain levels[2].

These benefits suggest that red light therapy could speed up muscle recovery post-workout, making it a great addition to your fitness routine.

Boost muscle strength

Boosting muscle strength can significantly enhance your workout performance by increasing your ability to lift heavier weights, perform more repetitions, and recover faster.

This can help you push through plateaus and see better results in less time. A study by researchers reviewing various clinical trials found that red light therapy, or Photobiomodulation (PBM), applied either before or after exercise, showed positive effects on muscle strength.

They discovered that PBM can increase muscle mass gained after training while reducing muscle inflammation and oxidative stress[3]. This means it could help you get stronger, recover quicker, and potentially perform better during workouts.

Reduced Inflammation

Adding red light therapy to your workout routine can help reduce inflammation, which is key to faster recovery and less discomfort after intense exercise.

By reducing inflammation, your body can heal more efficiently, allowing you to get back to your workout with less downtime.

In one study, researchers explored how red light therapy, or photobiomodulation (PBM), reduces inflammation in the body.

They found that when red and near-infrared light is absorbed by cells, it triggers a series of biological reactions that reduce oxidative stress and lower inflammation markers, particularly in joints, muscles, and tissues[4].

This means that red light therapy can support muscle recovery and reduce soreness, helping you perform better in future workouts.

Improved Blood Circulation

Improved blood circulation can make a big difference in your workout performance.

When blood flows more efficiently, it delivers more oxygen and nutrients to your muscles, helping them perform better and recover faster.

This is where red light therapy can play a key role. A study on red light at 670 nm showed that it promotes vasodilation, which means it helps blood vessels widen, allowing better blood flow.

The researchers discovered that this effect happens through a substance called RSNO, released by the endothelium (the inner lining of blood vessels).

This process not only increases blood circulation but also triggers smooth muscle relaxation, making it easier for your body to deliver oxygen and nutrients exactly where they're needed[5].

This can help you get more out of your workout and recover more quickly.

Improve Sleep

Adding red light therapy to your workout routine can improve your sleep quality, helping you recover better and feel more energized.

A study by the China Institute of Sport Science looked into how red light impacts sleep and performance by testing 20 female athletes.

Ten athletes received red light therapy for 30 minutes each night over two weeks, while the rest received no treatment[6].

The researchers found that red light therapy improved sleep quality, increased melatonin levels, and even boosted endurance, highlighting its non-invasive benefits for post-workout recovery.

Tips for combining red light therapy with the workout

Timing matters

Timing red light therapy around your workouts can boost results. Doing it before exercise helps prime your muscles, increasing blood flow and improving performance.

Using it after workouts speeds up recovery by reducing soreness and inflammation. The best time of day depends on your routine; morning sessions can energize you, while evening sessions aid recovery.

If you’re using red light therapy before workouts, aim for 10–15 minutes right before you start to get the most benefit.

Focus on right areas

Targeting the right areas makes red light therapy more effective. Focus on the muscles you’re working out to enhance recovery and reduce fatigue.

For example, use it on your legs after a run or your shoulders after lifting. If you’re looking for general recovery, larger areas like your back or thighs are great choices.

Pay attention to where you feel tension or soreness to decide which areas need more focus.

Consistency is the key

Sticking to a routine is crucial for maximizing the benefits of red light therapy. Regular sessions, three to five times a week, can improve both performance and recovery.

Pairing red light therapy with workouts consistently helps your muscles adapt faster and recover better.

The ideal frequency depends on your goals, but committing to a schedule ensures long-term results and keeps your fitness progress on track.

Should You Do Red Light Therapy Before or After Workouts?

Red light therapy combined with workouts offers several benefits, including reduced inflammation, improved blood circulation, increased muscle strength, faster tissue repair, and relief from delayed onset muscle soreness.

Using red light therapy before a workout helps prepare muscles and reduce stiffness, while after exercise, it speeds up recovery.

For optimal results, use red light therapy for 10-15 minutes both before and after exercise. Wait at least 10-15 minutes after your workout before applying red light therapy for the best effects.

The Takeaway

• Red light therapy can be used both before and after workouts for optimal muscle performance and recovery.
• Applying red light therapy before exercise helps prepare muscles and reduce stiffness, while post-workout therapy accelerates recovery.
• Consistent use of red light therapy can significantly reduce muscle soreness and inflammation after workouts.
• For best results, use red light therapy for 10-15 minutes both before and after your workout session.

References

1. https://onlinelibrary.wiley.com/doi/10.1155/2021/6690572
2. https://www.sciencedirect.com/science/article/abs/pii/S1744388124000793
3. https://onlinelibrary.wiley.com/doi/10.1002/jbio.201600176
4. https://www.aimspress.com/article/10.3934/biophy.2017.3.337
5. https://www.sciencedirect.com/science/article/pii/S1011134421000919
6. https://meridian.allenpress.com/jat/article/47/6/673/111318/Red-Light-and-the-Sleep-Quality-and-Endurance