Red light therapy in CrossFit: does it work for muscle recovery?

Anabel Avila

November 18, 2025

Have you heard about red light therapy but don't know if it really works for muscle recovery?

Many high-performance athletes, including CrossFit athletes, have started using this technology as part of their post-workout routine.

Red light promises to reduce pain, improve sleep and accelerate muscle regeneration. But is there evidence behind it, is it worth investing in a device, and is it safe?

In this article I explain:

What exactly is red light therapy?
What science says about its effectiveness
My personal experience applying it after WODs
When it can be useful (and when it can't)
Comparison with other recovery methods

If you are looking to improve your performance and recover better between workouts, this is of interest to you.

Affiliation note:
Some links in this article are affiliate links. This means that if you purchase through them, I may receive a small commission at no additional cost to you. I only recommend products that I have thoroughly tested or researched.

summary

Red light therapy uses wavelengths between 600 and 900 nm to stimulate cellular processes.
It can help in the muscle recovery, pain reduction (DOMS) and improved sleep.
Preliminary studies show improvements in: inflammation, oxidative stress and creatine kinase (CK) levels.
Does not replace rest, nutrition or stretching; it is a complement useful.
It is recommended to use 3 to 5 times per week, 10-15 minutes per session.

What is red light therapy?

Red light therapy (known by the acronym TLR) is a treatment that involves exposing the body to such low wavelength LED light (between 600 and 900 nm) to penetrate the skin and stimulate cellular processes.

Red and infrared light lie between visible light and microwaves in the electromagnetic spectrum.

The red light emits in the wavelength corresponding to 625-740 nm in the visible spectrum of light.

The infrared corresponds to the 850 nm spectrum, and our eyes only capture the waves between 400-700 nanometers, so we do not see the infrared. They are invisible to the naked eye, but can be seen by the human eye and feel how they radiate heat and reach deeper tissues than red light..

What is low-level light therapy (LLLT) used for?

Muscle recovery
Pain reduction
Improved sleep
Skin health

It can be applied with specific LED lamps, panels or portable devices.

Does therapeutic red light work for recovery in CrossFit?

What science says about red light in muscle recovery

The infrared spectrum has such a long wavelength that it is able to pass up to 8 cm inside your body. It reaches your muscles being able to improve mitochondrial function, decrease oxidative stress and reduce post-exercise inflammation.

This translates into improves your muscle performance and muscle recovery afterwards.

A study in Photomedicine and Laser Surgery (2014) showed a reduction of 50% in muscle pain 48 hours after eccentric training (n=30).
Another study (European Journal of Applied Physiology, 2016) found improvements in muscle strength post-training in those who used red light vs. placebo (n=36).
In a 2021 study (Smith et al..., Journal of Sports Science), we observed a reduction of 30 % in muscle damage markers with PBM.

Personal opinion of LED technology for recovery

For a month I used red light after my WODs. My feelings:

Slight reduction in next day pain
I dream something deeper
No miracles, but overall improvement

I consider it useful as complement, It is not a substitute for other pillars: nutrition, rest, mobility when I use it for its benefits linked to CrossFit.

But in addition, I have discovered how it helps the general state of health, so I also use it especially in winter, when we are less exposed to the sun and are more covered.

Are there any risks or contraindications to the application of red light in sports?

No serious adverse effects have been described in studies with correct protocols. Even so:

Avoid direct eye exposure
Do not use uncertified devices
Consult if you are pregnant or have a medical condition

Benefits of red light on physical performance

Red light therapy sends energy to the cells through both visible and invisible waves picked up by the natural receptors in our tissues. In this process:

cells create more energy to function and repair themselves better.
decreases inflammation
promotes the elimination of toxins
this list of benefits of the red light is constantly growing.

As a whole, helps to improve overall health, especially in skin and muscle tissue.

Which red light device to buy?

Not all red light devices are the same. Before making a choice, several factors affecting the effectiveness of the treatment should be taken into account:

What should you look for?

Factor	Why does it matter?
Wavelength	The most effective for muscle tissue are 660 nm (red light) and 850 nm (near infrared). Some models combine both.
Irradiance	It is the power per area (mW/cm²). Ideal: minimum 100 mW/cm² at short distance for good results.
Panel size	The larger, the more body area you cover per session. They range from portable devices to large full body panels.
Timer / functions	Some allow you to program sessions, vary intensities or alternate wavelengths.
Certification	Look for equipment with CE, FDA or other safety certifications.
Warranty and support	Value brands with reliable support and clear returns.

Recommendations by type of use

For occasional use or travel -> Bon Charge Mini Red Light

Wavelengths: 660 nm + 850 nm
Irradiance: 110 mW/cm² approx.
Compact size, rechargeable, ideal for application to specific areas (shoulders, neck, lumbar).

✅ Portable
✅ Easy to use
✅ Wireless

For regular post-workout sessions ->Full Stack - The Red Light Therapy

Large panel, torso or leg cover
Combined wavelength
Includes protective goggles and guide
Suitable for complete sessions after intense WODs

✅ Ideal for muscle recovery
✅ Good power and coverage
✅ Extended warranty

Detailed analysis of the models we have used

Full Stack by The Red Light Therapy

It is a panel large enough to illuminate your entire body at the same time.. It can be hung on the wall or on a door.

When you buy it, it comes with the door hanging accessoryIt is recommended that it does not stay there permanently, as it is a very heavy device. We bought an anchor so that it could always be on the wall, so we don't have to think about hanging it up and taking it down after each session.

You can get this model or any other model of the brand at a discount by using the code ANABELPUMP.

Where to Buy

Full Stack

Use the code: ANABELPUMP for discount

See in Redlight Rising*.

Pros

Size: it is very large and that makes it ideal for muscle recovery as well as for treating any injury since it is very easy to use. application area is so wide that it makes it very efficient.
Always available because it is plugged to de power point and does not depend on batteries.
If you have decided to hang it on the wall or have it on a stand, all you have to do is undress and turn on the button. No assembly required every time you want to use it.

Cons

The initial investment. Except for the business and professional line, it is the most expensive device in the store.

Bon Charge

Where to Buy

Demi Red

See in Bon Charge*.

Pros

Size: intermediate. The application area is sufficiently large to make it efficient.
Always available because it is plugged to de power point and does not depend on batteries.
Includes supportYou only have to look for a place where you are comfortable near the current.

Cons

The initial investment. The device has an average price compared to the previously reviewed models.

Do I need a RLT device?

If you live like the majority of people in the 21st century and spend more time inside a building than outside, the red light will be of great help to provide that extra light your cells are waiting for.

We live in an environment with a lot of blue light and little exposure to red and infrared light and this means that we are "poorly illuminated" although most people are not yet aware of this problem..

As always, it is enough to look back at the behavior of our ancestors.

Note

We have gone from living outdoors virtually all the time to the point where it is normal to leave the house only to get in the car, go to work, go shopping, and return home. And this radical change in behavior can only have negative consequences.

In addition to the fact that we spend little time outdoors, many people are accustomed to doing so with sunglasses that block light from entering the eyes. Do not confuse these glasses with blue light blocking glasses that are recommended to rest your eyes from electronic screens and sleep better.

Lack of exposure to natural light causes all kinds of pathologies such as malfunction of: organs, immune system, energy production, hormonal...

We could say that red light therapy works as a supplement. It is a step in the right direction as it helps to raise awareness and increase exposure, but is not a substitute for natural light.

Especially useful in times when you need extra energy and in winter when sun exposure is lower.

Free natural red light

The best way to take advantage of red light is in its natural state, and it's free.

Lack of red light should not be a problem with sufficient outdoor exposure (wearing little clothing).

Since sunbathing naked or semi-naked is not the most common thing to do on a daily basis, red light equipment can help us make up for these shortcomings.

Uses of red light therapy

There are many cases in which the red light can help:

Mitigate pain
Reduce inflammatoryprocesses: arthritis, surgeries, acne, fibromyalgia...
Improve the brain health
Regenerate the eye health
Optimizing our hormones
Improve the state of mindWhen the weather is gray, it is easy to feel down and it is because of the lack of red light. RLT improves mood even in cases of depression.
Recovery muscle and improvement of physical performance
Rejuvenation and beauty of the skin: This technique has been used in beauty salons for a long time because it gives very good results. It can reduce acne by reducing the inflammatory process, stimulating collagen production and improving cellular hydration of the skin, helping to improve its appearance.
Promotes the hair growth painless, without the cumbersome procedure of transplantation, nor the rebound of other hormonal treatments.
Improved sleep.
Healing of wounds: reduces inflammation and promotes the formation of new tissue.
Loss of weightStudies have shown positive effects of TLR use in burning fat and reducing cellulite.

It is important to emphasize that red light is not a miracle cure, but just one more ingredient in the complex formula for good health: lack of nutrients and sedentary lifestyle, exposure to toxins, alteration of the circadian rhythm... The application of red light therapy in a negative health environment will not produce optimal results..

Red light for recovery in CrossFit - protoclo

In CrossFit we do very difficult things and many times the recovery protocols are also uncomfortable (cold water, myofascial massage...) but the red light is an exception.

By simply exposing our naked skin to light, our body's cells receive an extra boost of energy that supports and optimizes the body's natural healing process.

Type of light

Red + infrared to reach deeper tissues.

Exposure time to the photobiomodulation device

Position yourself at a distance of 5 - 10 cm from the light focusing on the area to be treated. You can even touch the light directly, but it is recommended to shorten the exposure time.

When? Post-WOD recovery with infrared light

To maximize therapy, we recommend the pre-workout and post-workout session, with about 5 to 10 minutes per area. It can be used twice a day (morning and afternoon) independently of training if it is not possible to coincide with training.

If you are recovering from an injury, dawn and dusk are ideal times for treatment, as well as before and after rehabilitation work.

It is best to avoid red light exposure after sunset, as it can interfere with falling asleep.

Athletes using red light therapy to enhance performance

Erling Haaland

He includes it in his morning routine. He talks about 10-minute sessions as a habit to perform better. The Independent
In her channel she shows that she uses it as part of her recovery after training and competing. Talksport

Marcos Llorente

He explains that, when the sun goes down, he turns on a lamp that emits red and infrared light to take care of his health and recovery. RFEF
In his publications he refers to photobiomodulation and improving the light in your home environment. Instagram

LeBron James

Their equipment uses recovery technology that includes cameras or red light panels. They combine it with other strategies such as cryotherapy and hyperbaria. Olympic Games

Conclusion: PBM, fad or real tool in CrossFit?

Red light therapy is a natural, safe, non-contact remedy that has no side effects compared to prescription drugs.

Red light therapy is not magic, but it can be a useful aid if you train hard and are looking to improve your recovery. Do not use it as a substitute for rest, mobility or nutrition. It is an extra that can make a difference if you apply it consistently and judiciously.

Frequently Asked Questions

Does the red light burn?

It is best to follow the protocols specified for each target, but in any case, the TLR uses very low heat levels, so it does not damage or burn the skin.
The light may bother your eyes, and it is bright, but it is not harmful, in fact it is good to look at. It is recommended to keep your eyes open and to change the focus so that it does not dazzle, but in no case is it harmful.

Red light only or infrared?

According to purpose you want to buy a TLR for, you will have to consider the wavelength.
If you want to treat deep tissue, your red light therapy device should have infrared LEDs. If you want to treat skin or improve your eye health, a red light only device is sufficient.

Differences of light therapy with red light bulbs

Red ambient lights only emit red colored light to avoid blue and green waves. They are usually used when the sun has already set so that artificial light does not interfere with the work of the mitochondria and sleep rest.
In this post we developed the theme of lights using blocking glasses and red lights to protect your sleep.

Are all red/infrared light panels the same?

It is easy to "get cheated". If you look for something cheap on Amazon it can end up being expensive.
Make sure that the equipment you buy has the right wavelengths for your condition and enough power to be effective, if they are weak you will not notice their effects. Therefore, we have recommended the ones we have used at home after having a good experience.
At The Red Light Terapy your devices are warranted for 3-5 years depending on the model.
In addition, on their website you can consult their guides in Spanish to use light in the best way according to the objective, determining the best device, times, distances, type of wave... along with the studies that support these recommendations.
In Bon Charge you have 1 year warranty, and 30 days to return or exchange it if after testing the product is not to your liking.

How long does it take to see results from red light therapy?

Most treatments require a period of weeks or even months.
It is important that the treatment is constant. Red light therapy works at the cellular level and cells can only absorb a certain amount of energy at a time.
For this reason sessions of more than 20 minutes are never recommended because they are no longer effective.
Exposure should be routine if you want to fully enjoy the benefits.

What is the red light mask used for?

It is a red and infrared light device in the shape of a mask so that you can use it specifically for the face. If you are interested in this type of product more focused on aesthetics and improvement of facial skin read our review.