Muscle pain, stiff joints, slow recovery, or reduced sports performance… familiar? Then you have probably heard of light therapy, such as red light therapy or infrared lamps.
This modern technology is embraced not only by top athletes but is also increasingly used by people with muscle and joint complaints. Discover here what light therapy is, how it works, and how it can help you with relaxation, recovery, and less pain.
Note! The text below is not intended as medical advice. This text is compiled based on our own knowledge, customer experiences, and various online sources.
Table of contents
What exactly is light therapy?
Scientific research: how does it work?
Light therapy and sports performance
Muscle relaxation and relief
Faster recovery after training or overload
Pain relief for muscle complaints
Red light or infrared light for back pain
Light therapy for joint pain and arthritis
How to get the most out of your light therapy
Overview: Which type of light therapy for which complaint?
Frequently Asked Questions
What exactly is light therapy?
Light therapy uses specific wavelengths of light, visible red or invisible near-infrared, that penetrate deep into your skin and muscles. There they stimulate various biological processes, such as cell repair, circulation, and inflammation reduction.
The most commonly used forms are:
- Red light (630–660 nm): Stimulates cell functions and increases energy production (ATP).
- Near-infrared (NIR, 830–850 nm): Penetrates deeper than red light and works on deeper muscle and connective tissue.
- Infrared heat (IR-A to IR-C): Often used in heat lamps and mainly focuses on relaxation through warmth.
*NM stands for nanometer (1 nanometer = one billionth of a meter (0.000000001 meter))
Which type of light is most suitable depends on your complaint or goal, which we will explain in detail below.
Scientific research: how does it work?
Multiple studies show that light therapy has a measurable effect on muscle tissue. By applying specific wavelengths of red light and near-infrared light, biological processes in muscle cells are activated. This leads, among other things, to:
- An increased production of ATP (the energy molecule of your cells);
- Reduced inflammation in muscle tissue after exercise or overuse;
- Stimulation of cell renewal and repair of damaged muscle tissue;
- Improved blood circulation, so muscles recover faster;
- A reduction in pain signals, because nerve conduction is more efficient.
So it’s not a placebo: there is a solid scientific basis for this treatment method.
Light therapy and sports performance
Want to get more out of your training? Light therapy helps your muscles recover faster and even improves your performance.
Why does this work so well for sports?
- Increases oxygen uptake in muscles
- Reduces lactic acid buildup
- Helps prevent muscle fatigue
- Improves muscle strength and endurance
Recommended light type: red light + near-infrared (NIR)
Many athletes use it directly before or after training. Some professional sports teams even have red light beds in their recovery rooms.
Muscle relaxation and relief
After an intense day or workout, your muscles feel tense, tired, or heavy. Light therapy helps your muscles relax faster and become more flexible.
How does it work?
- The warmth provides immediate relaxation of tense muscles
- Deep radiation stimulates blood circulation and waste removal
- Muscle cramps and stiffness decrease
Recommended light type: infrared heat (IR-A)
Especially IR-A radiation (short wave) is effective for deeper muscles and joints. You feel this type of therapy as a pleasant, soothing warmth.
Faster recovery after training or overload
Light therapy supports the natural recovery process of your muscles after exertion.
As a result:
- Microtraumas in the muscles are repaired faster
- Lactic acid is removed faster
- Cells get more energy to recover
Recommended light type: red light + NIR
Many users notice less muscle pain and faster recovery, especially with regular use after exercise.
View lamps for muscles and joints
Pain relief for muscle complaints
Do you often suffer from muscle pain, stiff muscles, or chronic conditions like fibromyalgia? Light therapy naturally relieves pain.
How so?
- Reduces inflammation in muscle tissue
- Stimulates the production of endorphins (natural painkillers)
-
Improves nerve conduction, which weakens pain signals
Recommended light type: red light + NIR
Both acute muscle pain and long-term complaints can be effectively treated with this form of light.
Red light or infrared light for back pain
Back pain is one of the most common muscle complaints and can be caused by overuse, poor posture, or stress. Light therapy offers effective, natural support in this. Both red light and infrared heat can help to relieve back complaints.
- Stimulates blood circulation in deep muscle layers
- Reduces muscle tension and stiffness
- Relieves pain and supports the recovery of muscle and connective tissue
- Can relieve chronic back complaints, such as osteoarthritis or hernia
Recommended light type: near-infrared (NIR) + infrared heat (IR-A)
For deep back muscles or chronic back complaints, a combination of deep radiation and heat is most effective. For acute back pain, it is best to start with shorter sessions and gradually increase the intensity.
Light therapy for joint pain and arthritis
It is also widely used for joint complaints such as osteoarthritis and rheumatism. The goal? Less pain, more mobility.
- Reduces inflammatory reactions in joints
- Increases lubrication and flexibility
- Relieves stiffness and swelling
Recommended light type: NIR + optionally infrared heat (IR-A)
For superficial joint complaints (such as fingers or knees), NIR is often sufficient. For deeper joints, heat can provide additional support.
How to get the most out of your light therapy
Want to get started yourself? Then follow these tips:
- Use the lamp 3 to 5 times per week
- Direct the light onto the skin (distance: ±15-30 cm)
- Stick to: 10-20 minutes per area
- Do not treat too many areas at once
- Be consistent and use it for at least 2 to 4 weeks
Always consult a doctor for serious complaints or if in doubt.
Overview: which type of light therapy for which complaint?
| Complaint/application | Recommended light | Best wavelength | Additional info |
| Muscle relaxation | Infrared heat | IR-A (760-1400 nm) | Works through heat; relaxes muscles directly |
| Muscle recovery after training | Red light + NIR | 630 - 850 nm | Stimulates cell functions and ATP production |
| Improve sports performance | Red light + NIR | 630 - 850 nm | Use before and after training |
| Relieve muscle pain | Red light + NIR | 660 + 850 nm | Reduces pain and inflammation |
| Joint pain | NIR + IR-A | 830 nm + warmth | Combine deep radiation and relaxation |
| Fibromyalgia / chronic pain | Red light + NIR | 660 + 850 nm | Regular use recommended |
Frequently Asked Questions
Are there side effects?
It is safe and painless in most cases. Side effects are rare when used correctly. At most, you might experience slight redness or temporary warmth on the skin. If in doubt or if you have a medical condition, always consult a doctor.
More information about the safety and possible side effects of light therapy
Is light therapy a miracle cure?
No and yes. Light therapy is not a magic cure that heals everything at once. But it is a particularly powerful support for muscle and joint complaints, provided you use it regularly and combine it with:
- Exercise
- Adequate rest
- Hydration
- Healthy nutrition
So it is not a substitute for a healthy lifestyle, but it is a valuable addition.
Can I combine it with other treatment methods?
Yes, light therapy can be easily combined with physiotherapy, massage, heat/cold treatments, or supplements. It works as a support, not a replacement.
Can I treat multiple body parts in one session?
Yes, it can. Be sure to follow the recommended treatment time for each area. Preferably, do not treat all zones at once so your body can properly process the stimuli.
Does light also help with nerve pain or tingling?
Light therapy can in some cases provide relief for mild nerve complaints by improving nerve conduction. For serious nerve problems, medical advice is necessary.
What if I don’t notice any results after a few sessions?
Give it time. Noticeable results for many users only appear after 2 to 4 weeks of consistent use. Also check if you are using the light at the correct distance and duration.
