Red Light Therapy & What It Could Do For You
Red Light Therapy & What It Could Do For You

Red Light Therapy & What It Could Do For You


Saunas and ice baths get a lot of airtime when it comes to muscle recovery, but many in the know are turning to red light therapy. Shown to improve performance and endurance, accelerate recovery and ease chronic pain, it’s becoming a go-to for fitness pros. Here’s how it works and where to try it…

What exactly is red light therapy?

“Red light therapy – also known as low-level laser therapy – is a non-invasive treatment that uses specific wavelengths of red light to penetrate the skin’s surface and reset the body at a cellular level. It’s like giving your cells a gentle push to work more efficiently. Red light therapy stimulates your cells’ energy powerhouses, which in turn aids repair and regeneration. It’s essentially a natural and safe way to boost the body’s healing processes.” – Forrest Smith, CEO & co-founder of Kineon 

Why has it become popular among athletes?

“By stimulating cell regeneration, red light therapy can help grow muscles, making it not only a workout recovery asset, but also a boost to make your workouts more effective. It can reduce pain and soreness, prevent muscle fatigue, and improve muscle endurance. It’ll also reduce inflammation to prevent delayed onset muscle soreness (DOMS) and, by stimulating blood circulation and oxygen delivery, it’ll supercharge the formation of new blood vessels to help muscles perform at their peak. This process will also contribute to enhanced nutrient delivery to muscle tissue, further facilitating recovery and waste product removal.” – Calum Sharma, head of exercise science at The Body Lab

“A recent study found that using red light significantly improved athletes’ return to play after a sports injury, from a mean anticipated time of 19.23 days to 9.6 days in the group that used red light therapy. As a bonus, red light can also boost production of melatonin, aiding sleep, which in itself plays a part in the recovery process. Melatonin plays a key role in helping us fall – and stay – asleep. Just as blue light from our devices inhibits melatonin production, the soothing tones of red light tell the brain it’s time to wind down.” – Dr Sophie Shotter, wellness & longevity expert 

What kinds of injuries can it help with?

“Red light therapy seems to be especially effective for both acute and chronic injuries, such as sprains, strains, ligament damage, tendonitis and bruising. It’s also great for lower back pain.” – Sophie 

What are the other benefits?

“The first-generation products for red light therapy had an aesthetic focus, used in a beauty and grooming setting to increase collagen production and ease conditions like eczema, but red light therapy is now set to boom in a more holistic setting. Chronic pain is one of the biggest silent epidemics worldwide – a recent study found 35-50% of adults in the UK suffer from chronic pain – and red light therapy has been proven to be an extremely effective non-pharmacological solution to pain. It’s a powerful tool that shows great promise in treating arthritis, tendinitis and other musculoskeletal issues. Moreover, because the effects of red light therapy aren’t limited to a specific cell type, studies also suggest there could be exciting use cases for gut health and regenerating neural tissue to support mental health.” – Forrest 

How can you get involved?

“Forward-thinking fitness facilities and clinics are incorporating red light therapy into their offerings, meaning you can reap the benefits from red light therapy beds and panels without having to invest in home tech. For the best results, chat to a healthcare professional or red light therapy expert to make sure you’re tailoring the treatment to your specific needs. For example, an isolated injury may benefit from a more targeted treatment, while those looking for full-body muscle recovery may benefit from larger panels for more extensive coverage. If you’re chatting to a clinic, don’t be afraid to ask questions about the quality of their devices – you should ideally look for a device that emits both red and near-infrared wavelengths for optimal cellular responses, and one that’s strong enough to penetrate deeply into tissue. If you’re buying a red light therapy device to use at home, always consider a device with clinical evidence supporting its claims, assess the warranty and customer support options, and check its features align with your needs.” – Calum 

Any tips for getting the most out of red light therapy?

“Timing is a key consideration, and using red light therapy before a workout can be just as effective as doing so afterwards. Using red light therapy for 15-30 minutes prior to an intense workout can prepare muscles and tissues, enhance performance and reduce the risk of injury. Post-workout application, either immediately after exercise or within a few hours, can expedite muscle recovery and alleviate soreness.” – Calum 

“Consistency is also important. Doing a short treatment every day will be more effective than doing longer sessions more sporadically, especially if you’re looking to support an injury or pain in areas with less tissue and blood flow, such as wrists and ankles.” – Forrest 

How quickly will you see the benefits?

“It can vary, depending on your specific goals and individual response, but expect to experience relief from muscle pain and enhanced muscle recovery after a few days to a couple of weeks with consistent use. When addressing conditions related to mood and mental health, the benefits may take longer to manifest. It’s crucial to maintain consistency in treatment, as the benefits of red light therapy are cumulative.” – Calum 

Finally, does it pair well with any other recovery activities?

“Absolutely. Red light therapy works well with massage, stretching, cryotherapy and physical therapy to create a more holistic approach to wellness and recovery. When combined with massage, for example, red light therapy can enhance muscle recovery and reduce inflammation. Stretching benefits from red light therapy by preparing muscles for increased flexibility.” – Calum

Where To Go…


Remedi London


This state-of-the-art clinic will create a bespoke treatment plan to get your body back on track – think red light therapy alongside sports massage, IV therapy and infrared saunas.



Repose Space

Membership of this biohacking clinic will give you unlimited access to red light therapy. PTs will also incorporate it into your training regime to optimise results.



The Body Lab

Book in with a recovery specialist to formulate a tailor-made treatment – including red light therapy – designed to release joint pressure and muscle tightness, and eliminate inflammation.




The red light therapy beds at this Shoreditch-based clinic can help with everything from skin to muscle issues. Packages are available for those looking for long-term results.




This Hampstead-based clinic is making red light therapy accessible for sports enthusiasts. Its full-body therapy bed will accelerate healing and enhance wellbeing.




Book a standalone red light therapy session or supercharge results with a personalised programme at this cutting-edge biohacking space in Knightsbridge.


For more from the experts, visit, & Listen to Sophie’s new podcast, focusing on biohacking and longevity, here

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