Red light therapy (RLT), also known as photobiomodulation or low-level laser therapy, is growing in popularity among athletes as a way to enhance performance and speed up recovery.
RLT exposes the body to certain wavelengths of red and near-infrared light that provide therapeutic benefits at a cellular level.
For athletes, both professional and amateur, balancing training stress with proper recovery is key to getting stronger, faster, preventing injury, and achieving peak performance. RLT offers a safe and non-invasive way to help manage this balance.
What is Red Light Therapy?
Red light therapy involves exposing the skin to light in the red and near-infrared spectrum (wavelengths from 600-950nm).
- At these wavelengths, light has optimal tissue penetration and absorption by cells.
- When cells absorb this light energy, it activates many physiological processes related to tissue healing and growth.
For athletes, this means reduced inflammation and oxidative damage, faster muscle recovery, as well as potential performance benefits.
Here’s an overview of how it works:
Cellular Effects
Increased ATP production – ATP is the primary energy molecule used for cellular processes. RLT helps increase ATP production in cells.
Improved blood flow – By releasing nitric oxide and reactive oxygen species, RLT enhances blood flow to treated areas. Better circulation brings more oxygen and nutrients to tissues.
Reduced oxidative damage/inflammation – The light energy can help stabilize reactive oxygen species before they cause too much oxidative damage and inflammation. It also triggers anti-inflammatory signaling within cells.
Increased mitochondria – More mitochondria means more capacity to produce ATP energy. RLT stimulates mitochondrial biogenesis.
Upregulates growth factors – Growth factors help coordinate the healing response. RLT exposure increases various tissue growth factors.
Boosts collagen/extracellular matrix – Collagen provides structural support, strength, and flexibility in tissues. RLT enhances collagen production.
Proven Benefits for Athletic Performance
Research continues to demonstrate that RLT can provide meaningful benefits related to athletic performance:
Faster muscle recovery and decreased soreness
- A meta-analysis found that RLT before or after intense exercise significantly reduced markers of muscle damage and perceived soreness. Benefits peaked at about 48 hours post-exercise.
- Multiple studies show RLT can accelerate recovery of muscle function/strength after intense eccentric exercise. Effects are dose-dependent – more joules delivered equals faster recovery.
Increased endurance and decreased fatigue
- In trained cyclists, hip flexor treatment with RLT before a cycling test increased time to exhaustion by 28% compared to placebo light treatment. This suggests an anti-fatigue effect.
- Similar findings in other endurance athletes – RLT pre-treatment led to decreased reporting of fatigue during activity.
Enhanced athletic performance
- After 18 days of lower leg RLT treatment, well-trained runners completed a 10k run 3.5% faster compared to sham treatment, indicating a performance-enhancing effect [Ferraresi 2015].
- In elite rugby players, a 12-week training program incorporating RLT increased speed and lower body power significantly more than training alone [Dalleau 2018].
- Multiple studies demonstrate that post-exercise RLT can improve measures of athletic performance like peak torque and power in subsequent exercise trials.
Proven Performance & Recovery Benefits of RLT |
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Decreased markers of muscle damage and soreness |
Faster muscle strength & function recovery |
Increased endurance and time to exhaustion |
Reduced perceived fatigue |
Enhanced athletic performance |
These benefits likely stem from RLT’s positive effects on muscle tissue recovery, circulation, oxygen utilization, and energy production.
Usage Recommendations for Athletes
To leverage RLT for better performance and recovery, here are some evidence-based recommendations on how to use it:
Treatment Timing
- Pre-training – Aim for 60-150 Joules per location around 2 hours before activity. This primes muscles and can enhance endurance/decrease fatigue.
- Post-training – For recovery, apply RLT as soon as possible after training when muscle and joint tissues are compromised, aiming for ~150-600 J per location based on size. Repeat daily initially, then as needed.
- Morning – For overall performance support, some daily morning use may also help.
Treatment Locations
Target major muscle groups engaged during sport or activity. Common sites:
- Quads/Hamstrings
- Calves
- Shoulders
- Upper/Lower Back
- Hips/Glutes
Also consider:
- Neck – Impacts whole body coordination and fatigue
- Knees/Ankles – Injury-prone joints
Use clinical judgment to determine additional areas to support based on assessment findings and sports demands.
Devices and Wavelength Considerations
Multiple RLT devices are now available, offering different wavelengths, power densities, and design factors.
Wavelengths – Stick with light in the 600-950nm range for best tissue penetration. 810-850nm range tends to work well.
Power Density -Aim for irradiance between 10-100mW/cm2 at skin. Too low is likely ineffective; too high brings the risk of overdosing tissue.
Beam area – Larger beam sizes allow quicker delivery of light energy dosage. However, concentrated beams may enable deeper tissue penetration.
Portability – Fixed vs portable devices both have pros/cons. Fixed tend to be more powerful. Portables offer convenience and flexibility.
No perfect device exists. Work within your budget constraints to acquire an RLT unit adequate for your athlete’s location/usage needs and dosage requirements.
Adjust protocols based on individual responses and evolving research.
Optimizing RLT Protocols
Fine-tuning RLT protocols can help maximize benefits:
- personalize dosage and frequency based on factors like training load, recovery capacity, body composition
- cycle on/off periods
- combine RLT with other modalities like cryotherapy, massage, electrical stimulation
- support use with hydration, nutrition, and sleep hygiene strategies
- educate the athlete on realistic expectations and responsibility for self-care
Monitoring athlete feedback and test metrics like range of motion, strength, soreness, fatigue, and performance can help gauge protocol effectiveness and indicate when adjustments may provide better results.
RLT Safety Considerations
RLT treatment is very safe when used appropriately. However, some basic precautions apply:
- Avoid directing strong RLT at the thyroid gland area of the neck
- Use eye protection if treating near eyes
- Limit sessions, if also getting a lot of sun exposure
- Care with overtreatment of a single area – can prompt inflammation
- May temporarily worsen symptoms in some autoimmune conditions
- More research is needed for usage safety during pregnancy/breastfeeding
Adhering to recommended dosages, treatment frequencies, and monitoring athlete tolerance is key to safe, effective RLT usage.
The Takeaway
An abundance of research now demonstrates red light therapy can meaningfully impact athletic performance and recovery.
- RLT represents a drug-free tool athletes can use to enhance training adaptations and give themselves an edge.
Proper protocols are important to curate based on sport demands, athlete needs, and practical constraints.
But used strategically, RLT can accelerate gains for both pro athletes and fitness enthusiasts. Expect continuing evolution of best practices as the evidence and clinical experience mounts.
References
Stellingwerff, T., Mountjoy, M., McCluskey, W. T. P., et al. (2023). Review of the scientific rationale, development, and validation of the International Olympic Committee Relative Energy Deficiency in Sport Clinical Assessment Tool: V. British Journal of Sports Medicine, 57(17), 1109. This study discusses the treatment approach to Relative Energy Deficiency in Sport (REDs) and includes considerations on red light therapy’s role in athlete health and performance. Access the study here.