The Benefits of Red Light and Infrared Therapy: What the Science Really Says

What Is Red Light and Infrared Therapy?

Red light therapy, also known as photobiomodulation or low level light therapy, uses red and near infrared light, typically in the 600 to 1000 nanometre range, to stimulate a biological response within your cells. Unlike UV light, red and infrared light do not damage the skin. Instead, they are believed to be absorbed by the mitochondria, the energy producing part of every cell, boosting the production of ATP (adenosine triphosphate), the molecule that fuels almost everything your body does.

The Physical Benefits of Red Light and Infrared Therapy

1. Reduced inflammation and joint pain A systematic review published in Pain Research and Management found that red and infrared therapy significantly reduced pain and improved physical function in people with knee osteoarthritis. Increased mitochondrial activity is thought to help calm the inflammatory response throughout the body, which is part of why red light therapy is increasingly used for joint pain, stiffness, and general inflammation related discomfort.
2. Faster muscle recovery and reduced soreness Red and infrared light has been shown to increase blood flow to muscles and joints, supporting an anti inflammatory response and improved tissue pliability, with research finding meaningful reductions in muscle and joint stiffness and soreness. Athletes have reported the benefit directly too. In one small controlled trial, volleyball players receiving red light therapy experienced less post exercise muscle soreness and better performance recovery than those who did not.
3. Support for wound healing and skin repair Red and near infrared light is well studied for its role in promoting wound healing and helping the body repair tissue more efficiently. This same mechanism supports its popularity in skincare, where research has shown genuine improvements in skin quality and a visible reduction in the signs of ageing, with benefits reported to last for weeks after a course of treatment.
4. Encouraging results for hair growth For those experiencing hereditary or hormonal hair thinning, red and near infrared light may help. Studies focused on pattern hair loss have found that repeated low level light therapy treatments can help regrow hair over time and increase hair thickness.
The Mental and Neurological Benefits of Red Light Therapy
1. Mood support Early research into transcranial photobiomodulation, where near infrared light is applied to the head, has reported improvements in mood among individuals experiencing depression. The underlying mechanism, improved mitochondrial function and reduced inflammation in brain tissue, offers a genuinely promising line of enquiry.
2. Better sleep and circadian support A small pilot study found that near infrared light therapy improved sleep quality in elite athletes. Because red and infrared light can help support the body’s natural circadian rhythm, particularly when used earlier in the day, many people find it a useful addition to a morning or evening wellness routine.
3. Emerging support for cognitive and neurological health Clinical studies have reported improvements in peripheral neuropathy and certain neurological disorders, and early reviews looking at light therapy and dementia have found promising, if still preliminary, results, including better memory, improved sleep, and reduced agitation after a course of regular treatment.

Red Light Therapy as Part of a Holistic Recovery Routine

At Revitalise Hub, we often see red light and infrared therapy work best as part of a wider recovery routine, paired with cold water immersion, sauna, or contrast therapy. Where cold water immersion supports circulation through contraction and stress adaptation, red light therapy works quietly at a cellular level, supporting energy production, reducing inflammation, and giving your body the tools it needs to repair and restore itself.

Frequently Asked Questions

How often should you do red light therapy? Most research points to consistency over intensity. Many people see the best results from shorter, regular sessions, often two to four times a week, rather than occasional long sessions. Your Revitalise Hub team can help tailor a schedule to your goals.
Is red light therapy safe? Red and infrared light therapy is considered non invasive and has a strong safety profile in the research, as it does not use UV light or damage the skin. As with any new therapy, it is worth checking with your doctor if you have a pre existing skin condition or medical concern.
How long does it take to see results from red light therapy? This varies by goal. Some people notice improvements in pain or recovery within a couple of weeks, while skin and hair benefits typically take longer, often four to twelve weeks of consistent sessions.
Can red light therapy be combined with cold water immersion? Yes. Many of our clients at Revitalise Hub use red light therapy alongside cold water immersion and contrast therapy as part of a complete recovery routine, since the two work through different but complementary mechanisms.
Experience It for Yourself in Lymington

If you are curious about red light therapy, infrared therapy, or how it can work alongside our cold water immersion and contrast therapy services, we would love to welcome you to Revitalise Hub in Lymington, Hampshire. Our studio is designed to help you experience the physical and mental benefits of red light and infrared therapy safely, comfortably, and as part of a genuinely holistic approach to wellness.
Ready to feel the benefits for yourself? Get in touch with the Revitalise Hub team today to book your first red light therapy session.