Curious about red light therapy but not sure how it fits into your E20 Training program or wellness routine?
Red light therapy has gained recent attention for its ability to reduce muscle soreness, support healing at the cellular level, provide anti-aging results for your skin, and help you recover post-workout. This post breaks down what red light therapy is, how it works, and what the latest science says about its efficacy — plus how to use it safely and strategically alongside your EMS workouts at E20.
What is red light therapy?
Red light therapy is a non-invasive treatment that uses low-level wavelengths of red and near-infrared light to stimulate cellular activity beneath the skin. A form of photobiomodulation, specific wavelengths of energy range from 620 nm to 940 nm, and products offering this treatment are now widely available in the wellness industry.
Research suggests that red light therapy works at the cellular level by boosting energy production in the mitochondria. This increase in energy production, plus the gentle heat sensation, can help improve blood flow and support soft-tissue repair.
During a session, you'll sit or lie comfortably while the light is directed toward targeted areas of your body. Most people describe the experience as a gentle, warm sensation — no pain, downtime, or invasive procedure involved.
Benefits of red light therapy
Muscle recovery & performance
A 2015 meta-analysis found that using red light therapy before or after exercise can improve performance and enhance post-exercise recovery. The review showed reductions in muscle damage markers, reduced muscle soreness, and improved strength recovery.
Skin health
The American Academy of Dermatology notes studies showing positive results on fine lines and wrinkles, dark spots and discoloration, and improved skin texture. It's important to use products that are FDA-cleared for their advertised use, as not all products provide a therapeutic dose of light.
Pain relief
A 2021 narrative review summarized the promising role of red light therapy in relieving pain from musculoskeletal conditions, from knee pain to back and neck pain. The drug-free option, with minimal side effects, can provide effective relief for both short-term and chronic pain.
Most studies show some results immediately, with others needing 2–3 sessions per week to show meaningful changes. Results vary based on the individual, the condition being treated, and the treatment protocol used.
How to use red light therapy at E20
At E20, our red light therapy treatment uses the LightStim+ Pro Panel, a product that combines professional-grade technology with trusted results. It's FDA-cleared to help manage pain, stiffness, and even fine lines and wrinkles, making it a versatile recovery tool. It can be used before or after your workout:
- Before your session: Using red light therapy beforehand helps warm up your muscles and prepare your body by improving mobility and blood flow — especially helpful for a muscle group that's sore or stiff.
- After your session: Strength training can cause soreness as your body adapts. Red light therapy supports cellular repair and can reduce soreness by reducing inflammation.
There's no downtime, so you can head right into your workout or use it to kick off your post-workout recovery routine, relaxing in our lounge chair for a few peaceful minutes.
Precautions
Red light therapy is noninvasive and considered safe for most adults, but a few cases need extra caution:
- If you're sensitive to light or taking photosensitizing medications (e.g., antibiotics or certain acne medications), talk with your doctor or dermatologist first.
- If you have skin conditions like melasma or recent lesions, chat with a healthcare professional before adding this modality.
- Pregnant individuals and those with serious health conditions should seek medical approval before beginning.
Key takeaways
- Red light therapy is a non-invasive wellness tool that uses low-level wavelengths to support muscle repair at the cellular level.
- Studies show it enhances circulation, decreases feelings of soreness, and can help speed up recovery post-workout.
- Sleep, nutrition, and proper training set the foundation for recovery — red light is a complement.
- Sessions are short, safe, and easy to pair with your E20 workout. Benefits are cumulative; evidence suggests 2–3 sessions per week.
References
- Glass, G. E. (2021). Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthetic Surgery Journal, 41(6), 723–738.
- Leal-Junior, E. C., et al. (2015). Effect of phototherapy on exercise performance and markers of recovery: a systematic review with meta-analysis. Lasers in Medical Science, 30(2), 925–939.
- American Academy of Dermatology Association. (2024). Is red light therapy right for your skin?
- De Oliveira, M. F., et al. (2022). Photobiomodulation therapy for pain control of common musculoskeletal conditions. European Journal of Physical and Rehabilitation Medicine, 58(2), 282–289.
Recovery is part of the program.
Train hard, recover smart. Ask your coach to add red light therapy after your next session.
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