HALIO BLOG

Science & Insights for Longevity
Science & Insights for Longevity

Expert tips, science, and the latest in light therapy, curated by the Halio team.

Expert tips, science, and the latest in light therapy, curated by the Halio team.

Magazine

Athlete using a red light therapy panel on their legs after a training session in a home gym
DOMSRed Light Therapy for Athletes: What the Research Says About Recovery and Performance

Red light therapy has solid evidence for reducing delayed onset muscle soreness (DOMS) and markers of muscle damage, and emerging evidence for improving performance when used before training. Meta-analyses show it lowers soreness and creatine kinase levels, with the most consistent results when light is applied before exercise. It works by supporting the way muscle cells produce energy. It is a legitimate recovery tool, not a shortcut, and works best layered onto solid training, sleep, and nutrition.

11 min readRead Article
Portable red light therapy panel on a built-in stand next to a wall-mounted full-body panel, showing the size and format difference
halio regenboostPortable vs Wall-Mounted Red Light Panels: How to Choose

Wall-mounted red light therapy panels deliver more raw power and treat larger areas in a single session, but require dedicated space and stay in one room. Portable panels offer lower total coverage but win on consistency because they travel, work in apartments, and integrate into rooms you actually use. For most home users, a portable panel between 100 and 200 mW/cm² is enough for targeted recovery if used 4 to 5 times per week.

13 min readRead Article

Frequently Asked Questions

Find quick answers to common questions about Halio longevity devices and practices.

See All FAQs

Red light therapy, also called photobiomodulation, uses specific wavelengths of light to support how your cells produce energy. Light is absorbed by an enzyme in the mitochondria called cytochrome c oxidase, which helps cells make more ATP, their main energy source. Wavelength determines depth. Red light acts closer to the surface of the skin, where it supports collagen production. Near-infrared light reaches deeper tissue, including muscles and joints.

Results are gradual, and consistency matters more than session length. For skin, most people see meaningful changes between 4 and 12 weeks with 3 to 5 sessions a week. For joint stiffness, research shows effects typically appear after 2 to 6 weeks at a similar frequency, using near-infrared wavelengths of 850nm or above.

It can help, but it has clear limits. Red light therapy can’t restore the facial volume lost during rapid weight loss, sometimes called “Ozempic face.” It is studied for supporting skin firmness and collagen, which can help skin adapt as your body changes. In a 2026 survey of 504 GLP-1 users, about 4 in 10 noticed skin changes and about 4 in 10 noticed hair changes, usually within the first 5 months. Red light works best as one part of a routine that includes enough protein, strength training, sun protection and advice from a dermatologist.

The research is encouraging for both. Meta-analyses show that red light therapy reduces delayed onset muscle soreness (DOMS) and markers of muscle damage, with the most consistent results when light is applied before exercise. For joints, a 2024 network meta-analysis of 13 randomized controlled trials (673 patients) found that low-level light therapy reduced knee osteoarthritis pain significantly more than a sham treatment. It’s a legitimate recovery tool, not a shortcut, and works best alongside good training, sleep and nutrition.

Laser is more powerful. It uses a single concentrated wavelength, works in fewer sessions, and generally achieves higher long-term hair reduction than IPL. Clinic laser studies report 80 to 94% reduction in selected groups. IPL uses broad-spectrum light and is the more common and accessible option for home use. For most people, the real choice is between treating at home on their own schedule and in a clinic for faster results.