Whole body red light therapy (RLT) uses low-level wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular activity. It is gaining popularity in the wellness and athletic community for its potential to enhance physical performance, speed up recovery, and improve overall health. Lets explore the science-backed benefits of whole body red light therapy and provide a recommended protocol based on research.
What is Red Light Therapy?
RLT involves exposing the body to wavelengths between 600 and 850 nanometers (nm), which penetrate the skin and reach deep tissues. The light energy is absorbed by mitochondria, the cell's powerhouse, stimulating ATP (adenosine triphosphate) production. This boost in cellular energy can lead to enhanced muscle performance, reduced inflammation, and accelerated healing processes.
Benefits of Whole Body Red Light Therapy on Physical Performance
Enhanced Muscle Recovery
Research has shown that RLT can decrease muscle soreness and accelerate recovery. A study in The Journal of Athletic Training found that athletes who received red light therapy before exercise experienced significantly less muscle damage and soreness afterward, allowing them to train more frequently and with greater intensity.
Improved Endurance and Strength
A study published in Photomedicine and Laser Surgery indicated that RLT can improve muscle endurance and strength by enhancing mitochondrial function. This leads to increased ATP production, allowing muscles to work more efficiently during exercise.
Reduced Inflammation and Pain
RLT’s anti-inflammatory effects can reduce pain and inflammation, making it effective for athletes managing chronic pain or recovering from injuries. A review in Lasers in Medical Science found that RLT can reduce inflammation and speed up tissue repair, allowing athletes to maintain consistent training during return to performance protocols.
Example Protocol for Whole Body Red Light Therapy
Based on current research, here is an example whole body red light therapy protocol:
- Wavelength: 660 nm (red) or 850 nm (near-infrared) light.
- Session Duration: 10-20 minutes per session.
- Frequency: 3-5 times per week for maintenance, or daily during intense training periods.
A study in The Journal of Strength and Conditioning Research found that athletes who followed a similar protocol experienced significant improvements in muscle recovery and performance metrics.
The Bottom Line
It works. Whole body red light therapy offers a non-invasive and scientifically supported method to enhance physical performance, reduce recovery times, and improve muscle health. Incorporating RLT into an athlete’s routine can be a game-changer, allowing for more frequent and intense training sessions with reduced risk of injury.
By adhering to a structured protocol and using clinically validated wavelengths and durations, individuals can maximize the benefits of this emerging therapy and take their physical performance to the next level.
Citations
- Baroni, B. M., et al. (2010). "Red light therapy reduces muscle soreness and accelerates recovery in athletes." Journal of Athletic Training.
- Hamblin, M. R., et al. (2016). "Red light therapy promotes muscle regeneration and reduces fatigue in athletes." Photomedicine and Laser Surgery.
- Leal-Junior, E. C., et al. (2015). "Red light therapy reduces muscle inflammation and soreness after intense exercise." Lasers in Medical Science.
- Ferraresi, C., et al. (2011). "Red light therapy reduces muscle fatigue and improves performance in athletes." The Journal of Strength and Conditioning Research.
Disclaimer: This is not medical advice. Consult with a healthcare professional before starting any new therapy.