What’s the Best Time to Use Red Light Therapy for Workout Recovery?

When it comes to building strength, endurance, and overall fitness, the way you recover matters just as much as the hours you put in at the gym. For that reason, red light therapy (RLT) has recently emerged as a go-to tool for many athletes eager to speed up recovery.  

Fans of the practice seem convinced that a few minutes under the device takes the edge off soreness and gives them an even sharper performance the next day. Still, one big question keeps popping up: 

What's the best time to use RLT in relation to your workout, before you exercise or right afterwards? 

In the guide that follows, we’ll untangle the science behind the therapy, weigh the pros of using it before versus after, and help you settle on a personal routine that speeds recovery and, in turn, boosts athletic performance. 

What Is Red Light Therapy? 

Red light therapy, also called low-level laser therapy or photobiomodulation, is a gentle, non-invasive treatment that floods your body with specific red and near-infrared wavelengths of light, usually falling in the 600 to 850 nanometer range. Because those wavelengths pass fairly deep into skin and muscle tissue, they trigger a nice domino effect at the cellular level. 

How Red Light Therapy Works 

The heart of the matter lies in the mitochondria, the tiny power plants inside each cell. Shine short bursts of red or near-infrared light on your skin, and those power plants spring into action: 

• Post-workout, oxidative stress is lower, giving your cells a better chance to bounce back
• This healing boost speeds up muscle recovery and tissue repair, helping you train harder next time 

Timing Matters: When Should You Use Red Light Therapy?  

Wondering when to grab the LED panel for recovery? You're already ahead of the game. Red light therapy works both before and after a workout, but the benefits shift with the timing.  

Let’s break it down.  

Red Light Therapy Before a Workout  

Turn on the light a few minutes before your session, and you warm up your tissues from the inside out.  

Benefits of Pre-Workout RLT  

1. Enhanced Muscle Performance  

Studies show that a quick shine before lifting or running boosts power and slows fatigue. More ATP lets the muscles step onto the floor ready to go.  

2. Improved Circulation and Warm-Up  

Red wavelengths trigger nitric oxide release, opening blood vessels like nature's own warm-up. Muscles snag oxygen sooner and start moving smoothly.  

3. Lower Risk of Injury  

Better flow and added flexibility cut the odds of strains or tears, especially in high-speed sessions.  

4. Greater Endurance  

Many racers who try pre-workout RLT race farther before feeling spent, so cyclists, runners, and rowers love the boost. 

When Pre-Workout RLT Is Best 

Fire up red light therapy before training when you plan to:   

• Train for intense sessions or high-performance
• Push endurance limits
• Fight off muscle tightness or fatigue early 

Red Light Therapy After a Workout 

People often think of red light therapy as a post-session tool, and that makes sense. Its biggest payoff comes right as your body starts repairing.   

Benefits of Post-Workout RLT   

1. Eases Muscle Soreness (DOMS) 

Red light therapy reduces Delayed Onset Muscle Soreness, so you can hit the gym again with less pain.   

2. Fast-Tracks Muscle Repair 

More ATP means torn fibers rebuild quicker and stronger, especially after lifting or hypertrophy days.   

3. Calms Inflammation 

The light sinks deep, soothing swelling in spots that felt the most strain.   

4. Boosts Sleep Quality 

Evening exposure nudges melatonin, giving you deeper rest that muscles thrive on. 

When to Use Post-Workout RLT  

Red light therapy can be a great add-on after exercise, and its timing is simple when you think about a few recovery needs:  

• Whenever soreness or swelling shows up
• Whenever your goals lean toward muscle growth and recovery
• Anytime you want to speed healing, so you spend less time sidelined 

Pre vs. Post: What’s Better?  

To help you pick the right moment, here is a side-by-side look that matches each recovery goal with the best treatment slot.  

Pro Tip: If you really want the advantage, forget choosing one slot-use a shorter burst both before and after. A quick 5 to 10 minute session in front of a focused panel covers that ground.  

How Long Should a Session Last?  

Duration matters too, so here are brief guidelines based on the body zones.  

Avoid overuse; more isn't always better. 

Give your muscles a break of at least 6 to 24 hours after working the same area before hitting it again. 

Where to Aim Red Light Therapy 

Target the muscle groups you just trained or plan to hit next for the best payoff.  

For example: 

• Leg Day: Hit your quads, hamstrings, and calves
• Upper Body: Shine the light on shoulders, arms, chest, or back
• Core Work: Go after the abs, obliques, and lower back
• Cardio/Running: Work the glutes, hamstrings, and calves 

Don't forget the joints and tendons that take extra stress, for example, the knees, ankles, and shoulders can all benefit too. 

Common Mistakes to Watch For  

Skip these missteps if you want solid results: 

What the Research Shows 

Here’s a quick look at studies backing red light for recovery: 

A 2014 issue of the Journal of Athletic Training reported that red light eased DOMS and sped up muscle function after hard workouts. 

In 2016, the European Journal of Applied Physiology found that shining RLT on lifters before training boosted performance and muscle adaptation. 

Lasers in Medical Science (2016) showed that red-light therapy improved sleep quality and whittled away fatigue in athletes who stuck with it for two weeks.  

Taken together, these findings suggest that when you shine the light matters, with pre-workout sessions firing up energy and post-session treatments snuffing out aches and swelling.   

Final Takeaway: What's the Best Time to Use Red Light Therapy for Workout Recovery?  

The answer depends on what you want to achieve.  

Use it before a workout if your goal is to boost performance, warm up muscles, and lower the risk of injury.  

Apply it afterwards to ease soreness, calm inflammation, and speed overall recovery.  

If you train hard or are nursing a nagging injury, consider doing both.  

Regardless of when you switch on the device, red light therapy offers a simple way to train smarter, heal quicker, and feel better day to day.    

Quick Action Plan  

• Before workout: Shine the light over planned muscles for 10 to 15 minutes and feel the difference
• After workout: Stay under the glow for 15 to 20 minutes to chase away the soreness
• Plan: 3 to 5 sessions a week, simply matching days with your training load
• Stick to a high-quality, full-spectrum LED panel: That fires both 660nm and 850nm light into your skin
• Bonus: Add smart stretching, plenty of water, and solid sleep into the mix for the most gains 

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