Red light therapy

Hype or Scientific Breakthrough?
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If you’re interested in sports and performance, you’ve likely heard of red light therapy, or “photobiomodulation” (PBM), its scientific term. Recently, several athletes, including Martin Ødegaard, Casper Ruud, Erling Braut Haaland, and LeBron James, have been spotted using this technology.

If we trust the research, red light therapy seems like a clear choice for athletes. Here are a few potential benefits that studies have linked to red light therapy:

• Improved Muscle Performance: Photobiomodulation therapy (PBMT) can increase repetitions, time to exhaustion, and peak strength when applied before a workout (1)(2).
• Faster Recovery After Training: PBMT can reduce muscle damage markers, inflammation, and oxidative stress (1)(3).
• Reduced Muscle Soreness: PBMT may help lessen delayed onset muscle soreness (DOMS) after exercise (4)(5).
• Increased Endurance: PBMT may improve endurance performance in athletes (6).
• Injury Prevention: PBMT applied before a simulated soccer match has been shown to effectively reduce hamstring fatigue, suggesting that PBM might help prevent hamstring injuries in soccer players (7).

When I hear about something that sounds almost too good to be true, I immediately become skeptical. That’s why I’d like to explore in depth how shining a red light on the body might provide these alleged benefits.

What Is Red Light?

To understand the “hype” surrounding red light therapy, we need to look at what red light actually is. Many might associate red light with saunas, tanning beds, or mood lighting, but red light is much more nuanced—and not all red light is the same.

In science class, we learned about the light spectrum, which consists of different wavelengths. Visible light ranges from around 380 to 700 nanometers (nm), but when we move beyond this spectrum, we encounter infrared (IR) and near-infrared (NIR) light, with longer wavelengths and unique properties. The three main types of red light we commonly hear about include:

Infrared Light (IR): Often used in saunas for deep heat and relaxation.

Near-Infrared Light (NIR): Commonly used by athletes due to its deeper tissue penetration.

Visible Red Light: Affects surface-level processes in the skin, often used in cosmetics for enhancing skin elasticity and texture.

Each type of red light has different qualities and is often combined for a comprehensive effect. Many red light devices offer a combination of visible red light and NIR light to take advantage of their distinct effects. Visible red light primarily impacts the skin’s surface layers, stimulating processes such as collagen production, which improves skin elasticity and texture (8). This is why red light therapy has gained popularity in beauty circles like Silicon Valley. For athletes, however, NIR light may offer even more.

Left: Illustration by Avci et al., (2013) on the mechanisms behind PBM and collagen production (8).
Right: Red light masks marketed to the cosmetic world.

Near-Infrared Light and Mitochondria

Now that we’re back in science class, you might remember “mitochondria,” the powerhouse of the cell. Mitochondria are small but essential organelles in almost every human cell, playing a crucial role in health.

The primary function of mitochondria is to produce energy in the form of ATP (adenosine triphosphate) through cellular respiration. This process involves a series of reactions that break down nutrients like glucose to release energy. ATP is the body’s main energy source, necessary for cellular processes including muscle contraction, nerve impulses, protein synthesis, and maintaining body temperature. Without mitochondria, our cells wouldn’t be able to produce enough energy to function optimally.

Why is this relevant? Because, as mentioned earlier, NIR light (800–1000 nm) differs from visible red light in that it penetrates deeper into the body, where much of the “magic” of NIR therapy happens.

When NIR light is directed at the body, it’s absorbed by cytochrome c oxidase (CCO), a key enzyme in the mitochondrial electron transport chain. CCO is responsible for the final step in cellular respiration, where oxygen is reduced to water, generating ATP in the process (9)(10).

Ferraresi, C., Hamblin, M. R., & Parizotto, N. A. (2012). Low-level laser (light) therapy (LLLT) on muscle tissue: performance, fatigue and repair benefited by the power of light. Photonics & lasers in medicine, 1(4), 267–286. https://doi.org/10.1515/plm-2012-0032 (11).

In simpler terms, when you shine NIR light on your skin, it stimulates processes (via CCO) that boost mitochondrial energy production. Think of NIR light as a “boost” for your mitochondria (11).

What are the practical implications?

The goal of this short dive into mitochondria is to highlight how important these organelles are for so many processes in our body. When we look further into research on how NIR light therapy affects mitochondrial quality, we can better understand why NIR therapy might be effective.

While many athletes report faster recovery and enhanced performance, I see NIR light therapy as more of a holistic tool—almost in the same category as sleep and diet—rather than something to be compared with massage guns or other classic recovery tools. Unlike these traditional recovery methods, which often give an immediate sense of improvement, NIR therapy tends not to yield noticeable results after a single session but rather as a cumulative effect over time.

What Does the Research Say About NIR Light Therapy/PBM?

A quick search for “red light” or “photobiomodulation” yields over 20,000 results on PubMed. While research on the subject is still relatively new, there is already a wide range of literature available.

In a 2016 systematic review titled “Photobiomodulation in Human Muscle Tissue: An Advantage in Sports Performance?”, researchers assessed 533 studies on PBM, of which 46 were included in the final analysis. The review examined randomized controlled trials and case-control studies in both trained and untrained healthy individuals, as well as elite athletes. The performance metrics they evaluated included time to exhaustion, repetitions, torque, hypertrophy, and markers of muscle damage and recovery, such as creatine kinase and delayed onset muscle soreness (DOMS). The results showed that PBM may help increase muscle mass after training and reduce inflammation and oxidative stress in muscle tissue (12). This is just one of many reviews and studies on the subject. While many studies show positive effects on performance metrics and recovery (1,5,6,11), others show no or non-significant effects of PBM (13,14).

The extensive positive research often highlighted by articles and on websites like Joovv, Mito, and Flexbeam can easily create a hype that makes PBM seem like a “no-brainer.” However, it’s essential to remember that research on PBM is still in its early stages. More studies are needed to understand all the mechanisms between NIR light, mitochondria, and cellular processes. Although much of the research around NIR light therapy is promising, there are also studies showing little or no effect on certain health markers.

My Conclusion

I’ve tried to make this article a balance between scientific explanations, underlying mechanisms, and my own perspective on the topic.

Personally, I’ve used NIR therapy for over six years. I bought my first NIR panel from Mito Red Light after listening to various podcasts on the subject and learning that Haaland, even as an 18-year-old in Molde, was using NIR therapy.

Since then, I’ve used my panel daily, both on myself and on athletes I work with. I now also use Flexbeam, which I reached out to for a partnership (no financial gain other than saving money by not having to buy more red light devices, haha…).

It’s important to understand that NIR light therapy or PBM is just one piece in the comprehensive puzzle of improving athletic performance or enhancing health. The foundation for athletic performance, recovery, and health will always be sleep, diet, and stress management. If you’re missing these three elements, I recommend focusing on those first. While I believe NIR therapy has unique qualities that can support sleep, diet, and stress management, I would always recommend starting with the basics.

That said, if you have a solid foundation, believe in the potential, and are curious about NIR therapy—and if you have the financial room for it—I can definitely recommend giving it a try.

I use the MitoRed panel on my face and hair, while the Flexbeam device is primarily used on muscles and tendons. For me, Flexbeam acts as a more targeted solution, with effects aimed specifically at athletic performance and recovery, whereas the MitoRed panel serves as a tool for general health, skin, and hair care.

If you’re interested in trying out Flexbeam’s device (there’s a reason I chose to reach out to this company among the many out there), you can use the code “milocoaching” for a 10% discount. I hope this doesn’t come across as a sell-out or detract from the credibility of the article, but rather reinforces it, as I believe so strongly in red light therapy that I initiated a collaboration with a company I trust 🙂

Sources:

(1) Tomazoni, S. S., Machado, C. D. S. M., De Marchi, T., Casalechi, H. L., Bjordal, J. M., de Carvalho, P. T. C., & Leal-Junior, E. C. P. (2019). Infrared Low-Level Laser Therapy (Photobiomodulation Therapy) before Intense Progressive Running Test of High-Level Soccer Players: Effects on Functional, Muscle Damage, Inflammatory, and Oxidative Stress Markers-A Randomized Controlled Trial. Oxidative medicine and cellular longevity, 2019, 6239058. https://doi.org/10.1155/2019/6239058

(2) Kim, W. S., & Calderhead, R. G. (2011). Is light-emitting diode phototherapy (LED-LLLT) really effective?. Laser therapy, 20(3), 205–215. https://doi.org/10.5978/islsm.20.205

(3) Ailioaie, L. M., & Litscher, G. (2021). Photobiomodulation and Sports: Results of a Narrative Review. Life (Basel, Switzerland), 11(12), 1339. https://doi.org/10.3390/life11121339

(4) Driller, M., & Leabeater, A. (2023). Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes. Sports (Basel, Switzerland), 11(11), 213. https://doi.org/10.3390/sports11110213

(5) Tseng, W. C., Nosaka, K., Chou, T. Y., Howatson, G., & Chen, T. C. (2024). Effects of far-infrared radiation lamp therapy on recovery from a simulated soccer-match in elite female soccer players. Scandinavian journal of medicine & science in sports, 34(4), e14615. https://doi.org/10.1111/sms.14615

(6) Molina Correa, J. C., Padoin, S., Varoni, P. R., Demarchi, M. C., Flores, L. J. F., Nampo, F. K., & de Paula Ramos, S. (2022). Ergogenic Effects of Photobiomodulation on Performance in the 30-Second Wingate Test: A Randomized, Double-Blind, Placebo-Controlled, Crossover Study. Journal of strength and conditioning research, 36(7), 1901–1908. https://doi.org/10.1519/JSC.0000000000003734

(7) Dornelles, M. P., Fritsch, C. G., Sonda, F. C., Johnson, D. S., Leal-Junior, E. C. P., Vaz, M. A., & Baroni, B. M. (2019). Photobiomodulation therapy as a tool to prevent hamstring strain injuries by reducing soccer-induced fatigue on hamstring muscles. Lasers in medical science, 34(6), 1177–1184. https://doi.org/10.1007/s10103-018-02709-w

(8) Avci, P., Gupta, A., Sadasivam, M., Vecchio, D., Pam, Z., Pam, N., & Hamblin, M. R. (2013). Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring. Seminars in cutaneous medicine and surgery, 32(1), 41–52.

(9) Hamblin M. R. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS biophysics, 4(3), 337–361. https://doi.org/10.3934/biophy.2017.3.337

(10) Zhang, Y., & Ji, Q. (2023). Current advances of photobiomodulation therapy in treating knee osteoarthritis. Frontiers in cell and developmental biology, 11, 1286025. https://doi.org/10.3389/fcell.2023.1286025

(11) Ferraresi, C., Hamblin, M. R., & Parizotto, N. A. (2012). Low-level laser (light) therapy (LLLT) on muscle tissue: performance, fatigue and repair benefited by the power of light. Photonics & lasers in medicine, 1(4), 267–286. https://doi.org/10.1515/plm-2012-0032

(12) Ferraresi C, Huang YY, Hamblin MR. Photobiomodulation in human muscle tissue: an advantage in sports performance? J Biophotonics. 2016 Dec;9(11-12):1273-1299. doi: 10.1002/jbio.201600176. Epub 2016 Nov 22. PMID: 27874264; PMCID: PMC5167494.

(13) Nascimento, A. P. D., Silva, A. V. D., Casonatto, J., & Aguiar, A. F. (2024). A Meta-Analysis of Randomized Controlled Trials on the Effects of Photobiomodulation Therapy on Running Performance. International journal of exercise science, 17(4), 327–342.

(14) Dos Santos Junior, R. B., Branco, B. H. M., Andreato, L. V., Marques, D. C. S., DE Oliveira, F. M., Ferreira, W. C., Bardi, E. M. G., Fernandes, E. V., & DE Paula Ramos, S. (2023). Effects of Photobiomodulation on High-Intensity Intermittent Anaerobic Performance of Lower Limbs in Brazilian Jiu-Jitsu Athletes: A Randomized, Crossover, Double-Blind Clinical Trial. International journal of exercise science, 16(6), 1165–1181.