Understanding Red Light Therapy for Athletes

You’re not alone in seeking the best non-invasive treatments to improve your overall quality of life. Especially as a runner, looking to train consistently and pain free. Could red light therapy for pain alleviate the issues driving you to binge on Netflix instead of seizing the day?

It might.

Red and near-infrared light therapy use a special spectrum to spur healing. The results of several studies suggest that this modality may ease the pain of arthritis and other chronic conditions. It may even speed healing after a tough leg day at the gym and aid in post-race recovery.

What does this treatment entail, and how does red light therapy for pain work? Where can you seek care? Can you DIY?

Discover the benefits of red and infrared light therapy for relieving symptoms of arthritis, chronic pain and other conditions. Explore the science behind this alternative treatment and how it can improve your overall health, well-being and enjoyment of your favorite sport.

What Are Red and Infrared Light Therapy?  

Red and infrared light therapy are similar therapeutic modalities. It uses low-powered light from lasers or light-emitting diodes to induce healing effects.

The difference between red light and infrared therapy lies in the spectrum used.

Red light therapy relies on the visible spectrum of approximately 660 nanometers and works primarily on your skin’s surface. Conversely, near-infrared therapy uses 850 nanometers or higher to penetrate deeper body cells to provide pain relief. Infrared saunas use far-infrared wavelengths to produce heat.

You don’t actually feel the light or laser doing anything, so sometimes it’s referred to as cold laser therapy.

Are Red Light and Infrared Light Therapy The Same?

No.

Red light is visible and is most effective for use on the surface of the skin. Red light occupies the “long end” of the visible spectrum with wavelengths of 630nm-700nm.

Infrared light is invisible and is effective for use on the surface of the skin as well as penetration of about 1.5 inches into the body. Infrared sits right next to red light on the electromagnetic spectrum at 800nm to 1000 nm.

The longer the wavelength, the deeper it penetrates.

How Does Red Light Therapy Work? 

Visible red and near-infrared light stimulates energy production and cellular repair by acting on your mitochondria — the powerhouses inside your cells. It enhances ATP production, which is effectively cellular energy.

When cells produce more energy, they’re able to multiply, encouraging healing. Research into red light therapy’s effect on the skin demonstrates increased mitochondrial activity and cellular proliferation.

Runners love to talk about mitochondria because more of them means our body can better produce power and energy while we run!

Researchers hypothesize that these benefits extend to deeper body tissues when the “dosage” is sufficiently adjusted to allow penetration of these layers. Applying this spectrum to painful areas or near certain places on your head produces pain-relieving effects.

It may influence neurotransmitter levels that affect your perception of pain along with spurring healing.

And our perception of pain, is the same reason that a vibrating massage roller works! It interrupts the pattern and allows for some relief.

The Right Kind of Red Light Therapy for Pain Relief

Experts differ on the precise dose of red light therapy for pain relief.

However, the most frequently used wavelengths fall between 600 and 1200 nanometers. Many of the devices currently used in pain relief vary between 810 and 830 nanometers. One recent study showed a dose of 810 nanometers increased bone density in rats with osteoporosis.

You can find at home handheld red light therapy devices ranging from 630-980 nanometers. There’s no universally accepted treatment dose. All of these fall within the “sweet spot” for stimulating cellular energy production, although some wavelengths may work better than others for certain health conditions.

What Conditions Does Red and Infrared Therapy Benefit? 

The benefits of red light therapy for pain extend to the following bodily concerns and health conditions.

1. Lowering Chronic Inflammation 

Inflammation plays a crucial role in healing but can become destructive when it becomes chronic or systemic, affecting multiple bodily symptoms. The suffix “-itis” means inflammation. Arthritis is perhaps the best-known widespread inflammatory condition, although there are many others, such as laryngitis, uveitis, dermatitis and cystitis.

For example, uveitis is the inflammation of the middle layer of your eye. Research performed on rats with chemically induced uveitis revealed lower levels of inflammation-related cytokines, such as TNF-a and IL-6. Additionally, it activated mitochondrial functions and inhibited other inflammatory complexes.

For those who’ve reached out to Coach Amanda about running with arthritis, this might be another tool to help!

A recent review of several studies revealed several mechanisms through which red light therapy may reduce pain levels, including:

Increased cellular energy production:
Cytochrome c oxidase (CCO) absorbs the photons associated with red light, setting off a complex chain of events that promotes healthy cellular metabolism. Such cells proliferate more quickly, replacing diseased versions with fresh, new ones.

Improved blood flow:
Part of that cellular chain of events involves increased nitric oxide production. Nitric oxide results in vasodilation, meaning your blood vessels relax, increasing the flow of oxygen and nutrients to affected joints.

Regulated inflammatory cytokines:
Infrared light therapy mitigates levels of certain inflammatory markers typically high in arthritis patients, including TNF-a and various interleukins. It also upregulates anti-inflammatory cytokines to reduce the joint swelling and deformity commonly seen in this condition.

Reduced pain-producing enzymes:
Rheumatoid arthritis pain is most associated with the enzyme prostaglandin E2 (PGE2). Red light therapy inhibits this enzyme and COX-2 activity like aspirin. Treatment with a special laser also preserved joint cushioning by reducing the stimulation of matrix metalloproteinase (MMP-13), which destroys cartilage.

Gene expression:
Genetics are not your destiny — it’s epigenetics, or the interplay of your genes and environment that determine which ones switch “on” and “off.” Red light therapy influences the expression of genes related to inflammation and the regular turnover of cells as part of growth and development.

Several studies included in the review involved animals, while others involved clinical trials with human subjects.

Researchers used multiple evaluation methods to determine the efficacy of red light therapy for arthritis, including measuring levels of various substances, performing motor function tests and providing subjective feedback. Overall, the results suggested significant promise for the use of red light therapy to fight inflammatory conditions, particularly arthritis.

2. Wound Healing 

Wounds can take you out of the game and increase the risk of contracting an infectious disease or spreading it to others. Speeding healing restores your quality of life more quickly while reducing the risk of complications, and red light therapy may accelerate your results.

One study examined the effect of 630-650 nanometer red light on second-degree burns of the lower extremities in glucocorticoid-dependent patients. One group received 20 minutes of additional red light therapy before undergoing a sulfadiazine silver cream dressing, while the other got the dressing with no light.

The red light group displayed a faster healing rate, fewer wound secretions and less itching, suggesting that this modality accelerated their progress.

Another study investigated the effect of red light therapy on scratch wound closure in patients with established inflammatory conditions. Even under non-optimal conditions, treatment with a red light wound therapy device induced early growth factor gene expression and reduced inflammation.

A third study examined 150 patients with chronic wounds. Patients were given a lidocaine wet compression at their first dressing change. At the second and third dressing changes, some patients received five minutes of red light therapy. Those who received the red light had less pain with the second two dressing changes and required fewer dressing changes over 28 days than the control group.

These studies suggest that red light therapy accelerates the healing of wounds regardless if they originate from a burn or abrasion to the skin. It even improves the condition of chronic wounds.

3. Mood Improvement

Chronic pain and depression involve many of the same brain circuits, which may partially explain why the two conditions often occur together.

A recent systematic search of ten health databases showed that red light therapy eases depression, although it may not impact your quality of sleep. Further research is currently underway to evaluate whether changes in these circuits affect chronic pain scores.

4. Muscle Aches

One that will possibly attract the attention of many athletes is red light therapy for recovery.

Delayed onset muscle soreness (DOMS) often results from physical exertion, affecting quality of life — as anyone who has tackled stairs after leg day knows. Research suggests that red light therapy may reduce this pain through the above healing mechanisms.

A 2022 study on infrared sauna use in male basketball players found that using this modality improved recovery perception. Those who used the saunas performed better than those on passive rest.

5. Increased Circulation

Nitric oxide is a byproduct of ATP production. It relaxes smooth muscle tissue, including around your blood vessels, improving circulation.

Injured areas need oxygen and other vital nutrients to heal. Increased circulation delivers these vital supplies while clearing away waste and dead, damaged cells.

Another check mark for red light therapy for recovery.

6. Mind Health

While this one isn’t really related to running, it’s far to interesting to leave out. But again, this is not happening with your at home devices.

Red light therapy may aid in the treatment of neurodegenerative diseases, including Parkinson’s disease, Alzheimer’s, strokes and traumatic brain injuries. These conditions cause considerable struggle and disability for patients and their families.

One study in mice showed that a daily 6-minute exposure to near-infrared wavelengths of 1072 nanometers for 10 days reversed working memory deficits, as evidenced by animal behavior. Another mouse study showed significantly decreased levels of amyloid proteins, implicated in Alzheimer’s disease, in the brains of rodents treated three times a week for six months. It also reduced disease markers and oxidative stress in several key brain areas.

A study in monkeys with Parkinson’s disease shows that red light therapy may slow or stop dopaminergic neural cell loss. Parkinson’s patients lose 60%-80% of such cells, causing disruptions in behavior and physical coordination.

Although it remains unclear exactly how red light therapy improves brain health, preliminary research indicates its promise. It may work through various channels, correcting neurotransmitter imbalances, reducing overall inflammation and clearing away waste proteins.

Are There Dangers to Red and Infrared Light Therapy? 

Any treatment that modifies your bodily function carries a risk of unwanted side effects.

Red light therapy is largely safe, especially when used as intended. However, excessive intensity or duration may cause skin damage, including blistering and redness.

Is Red Light Therapy Safe During Pregnancy?

Unfortunately, there isn’t much research on red light therapy during pregnancy, but limited studies suggest it is safe.

One study of 380 pregnant women who used it during pregnancy found no adverse effects on the mother or the fetus. If you have concerns, though, you may wish to avoid it altogether or stick to wand-type devices that let you apply it to swollen calves and ankles but not your bump.

How Much Does Red Light Therapy Cost? 

The cost depends on the type of treatment requested and your provider.

Going to your doctor isn’t necessarily the priciest option. Even though few insurance providers cover red light therapy, individual sessions range from $25-$150. However, you may need numerous sessions depending on your physician’s recommendation. If you have an HSA or FSA, however, you could use it to cover treatment costs.

You can also find red light therapy lounges that don’t require a doctor’s prescription. The cost is roughly the same for physician-provided treatments, but you must do additional research to discern the type of laser and dosage used.

Infrared saunas have come into vogue in many health centers. Although they offer a slightly lower frequency than used in red light therapy, many still fall within the “sweet spot” range for accelerating healing. Access may come free with your membership or entail an additional fee.

Finally, you can find at-home red light therapy wands. Many patients prefer these for use on specific areas, like achy joints. Although you may pay several hundred dollars for a wand, you get unlimited use for the life of the device.

What is the Best At Home Red Light Therapy?

Coach Amanda has been testing out some at home options to help with an SI joint issue and some random tendon pains that popped up while increasing mileage.

After a lot of research, she decided that Kineon Pro+ was the best option for her dollars. This small device is actually a combination of red light therapy and cold laser therapy, so you’re getting max benefits.Of course, it’s never going to be as intense as what you’d get from a Physical Therapist with a machine that costs thousands of dollars. BUT what it does allow you is to treat the area every single day, which is going to have maximum impacts.

The Kineon Pro+ comes with a strap so you can use 3 of the diodes at one time on an area. Or you can pull one out to use in a specific spot.

Can You Use Red Light Therapy At Home for Pain?

For any at home option, you need to pay attention to the nanometers and then think about how you’re going to use it. One way to look at this is comparing a few Dr visits to being able to use it frequently at home and thus the price for a quality piece makes more sense.

• Red Light panels like Hooga, can be pricey, but many love them because it hits a large area at once. They are often touted as the most powerful option.
• Red Light wands are cheaper and usually easy to use in a very specific area (including the face), which can target a tendon or specific pain point. Because you’re holding it this will require your attention for the 5-15 minutes of treatment.
• Red Light wraps allow you to be more mobile and target specific areas, though you may need different sizes of wraps.

Can You Do Too Much Infrared or Red Light Therapy? 

Yes. You should follow your doctor’s or device manufacturer’s instructions on how often to conduct sessions.

Basically you could be overstimulating the area, so if it says 1 time per day for 15 minutes you aren’t going to improve things by doing it 2-3 times per day.

Does Infrared Light Detox Your Body? 

Your body removes toxins constantly, so the term “detox” is a bit of an exaggeration. However, increased circulation moves waste products out of cells and encourages turnover.

Looking for more recovery tips?

All articles are reviewed and edited by Owner and Coach Amanda Brooks.

Beth Rush is the Managing Editor at Body+Mind and a lover of all things health and wellness. She is a well-respected writer in the personal wellness space and shares knowledge on a variety of topics related to nutrition, fitness, holistic health and disease prevention.

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