Red light therapy in sports: What’s behind it?
Magdalena Bürk
Before training, after a run, or on the couch in the evening: red light has gone from a niche topic to a regular part of many athletes’ routines. But what exactly is red light therapy, and why do so many athletes use it?
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Relight Mini
Regular price € 399,00Regular priceUnit price per€ 399,00Sale price € 399,00- 4 wavelengths for surface and depth
- 9 modes for every phase of your training day
- Targeted for the spot that needs it
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Relight Pro
Regular price € 1.099,00Regular priceUnit price per- 10 wavelengths, from activation to recovery
- 200 LEDs for even light across the whole body
- 9 modes for every phase of your training day
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Relight Mat
Regular price € 699,00Regular priceUnit price per- 2 wavelengths, red and near-infrared combined
- Brightness continuously adjustable from 10–100%
- Easy to use at home, no setup required
What is red light therapy?
Red light therapy uses specific wavelengths of light, usually in the red and near-infrared range. Researchers also call this photobiomodulation. The light reaches the skin and penetrates to different depths depending on its wavelength. Unlike an infrared sauna, the focus isn’t on heating the room. It’s on the wavelength of the light itself.
Why do athletes use red light?
Before training
Activate
Many athletes make a short session before their workout a regular part of their warm-up. It becomes a ritual that gets your body and mind ready for the session.
During training
Move in the Light
You can also combine red light with movement, for example during Pilates, yoga or mobility work. Place the mat over the light or set the panel beside you, then carry on with your session as usual.
After training
Unwind
Right after a workout, many people use red light as a deliberate way to shift from training to recovery. Sit or lie down, turn on the light, start the timer.
In the evening
Reset
Even on rest days, many people use red light in the evening to wind down and switch off.
What the research says
BLUE 480
Dermatological research is exploring how blue light interacts with certain skin bacteria. It is also considered the strongest known signal for your body clock. That’s why it belongs in Activation Mode, not your evening routine.
GREEN 525
Green light is an emerging area of research with a distinct mechanism of action. Early studies have focused on bone-related cells. The evidence is much more limited than it is for red and near-infrared light.
RED 630 + 660 nm
The most extensively studied area. Research explores how red light interacts with skin tissue; studies at 660 nm also look at links to sleep quality and melatonin levels in female athletes.
NEAR-INFRARED 810–850 nm
The most extensively studied wavelength in sports research, particularly for exercise, muscle performance and muscle soreness. 850 nm is considered the optimal balance between tissue penetration and effects at the cellular level.
DEEPER NEAR-INFRARED 940–1060 nm
Research on these wavelengths is growing, but it’s not yet as extensive as research on the more established ranges. That’s why we’re careful not to overstate the evidence.
On the mat, focused on the panel, or standing up. Same light, three ways to use it.
Which Relight is right for you?
You want to work out or lie down on the mat
Yoga, Pilates, mobility — you train right on the mat, with the light following your movements. Or you just lie down.
Tough session? Long run? Leg day?
You know which area needs attention today. Set up the panel, aim it at that spot, and give it 15 minutes. Calves, shoulders, or neck.
You want the best of the range
The flagship: ten wavelengths, 307 watts, 200 LEDs. Your whole body in one session, standing up. Nine modes for any time of day.
How to use red light the right way
A few guidelines will help you get started.
- Distance: Keep the Relight Mini and Relight Pro 8 to 20 inches from the area you're targeting. Place the Relight Mat directly against your body.
- Duration: Aim for 10 to 30 minutes per session. More isn't always better.
- Frequency: Start with 3 to 5 times a week. Regular sessions beat occasional long ones.
- Eye protection: Always wear it with every product.
Conclusion
Red light has found its place in sport: as a pre-workout ritual, a way to wind down afterward, or an evening reset. You can use it while lying down or during Pilates, yoga, or mobility work.
The right option depends on how and where you want to use red light: on a mat, on a specific part of your body, or standing up for a full-body session.
FAQs
What is red light therapy?
Red light therapy uses red and near-infrared light that reaches your skin. Researchers call this photobiomodulation. In sports, it’s used as part of a wellness and Recovery routine.
When is the best time to use red light for sports recovery?
There’s no set time. Many people use red light before a workout to get ready, afterward to unwind, or in the evening to reset.
Can I combine red light therapy with Pilates or yoga?
Yes, you can train directly on the Relight Mat. A panel like the Relight Pro also works well for standing exercises.
How long should a red light session last?
10 to 30 minutes is a good guideline. Longer sessions aren’t automatically better. Consistency matters more.
