Magazine

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.