What is red light therapy? Benefits, uses, and more

Before you dive in, though, it’s helpful to know the science behind how red light therapy works and if it’s the right treatment for you. The benefits of red light therapy are potentially far-reaching, but they depend on consistency, proper use, and the specific concern you’re addressing. We talked to a doctor of physical therapy and a sports medicine expert to take a closer look at what red light therapy is, what the research says, and how it can safely and effectively work for you.

What is red light therapy?

Red light therapy came about in the 1990s as a result of NASA’s experimentation with LED technology for growing plants in space. When researchers noticed that cuts on the hands of astronauts working near the LED lights healed faster, they began to explore how red and near-infrared wavelengths can contribute to human cell repair. What began as a practical solution for growing plants in a low-light, low-gravity environment opened the door to a broader understanding of how light can interact with biological tissue at the cellular level.

These early NASA findings, which pointed to reduced inflammation, faster wound healing, and improved cellular energy, kicked off a greater field of study around the benefits of red light therapy for skin health, wound healing, and even hair regrowth. Over time, researchers have expanded this field of inquiry, examining how specific wavelengths can penetrate the skin and affect the functioning of our cells. Today, that early research continues to inform the science behind both clinical treatments and at-home red light devices.

How does red light therapy work in your body?

Red light therapy, as it is used today, exposes the skin to specific wavelengths of light, stimulating mitochondria (the powerhouse of your cells) to increase their production of adenosine triphosphate (ATP). According to Rachele Pojednic, Chief Science Officer at Restore Hyper Wellness, “this boost in cellular energy can promote healing, enhance skin health, reduce inflammation, and improve energy.”

Mia Arnold, Physical Therapist at FYZICAL Therapy and Balance Center, offered a similar view on the value of red light therapy. “When cells have more energy,” Arnold said, “They repair faster, calm inflammation, and function more efficiently. In physical rehabilitation, this often means reduced pain, improved circulation, and better tissue recovery.”

There are a few different kinds of red light therapy, each at different wavelengths, which are measured in nanometers (nm). The kind of benefit you get from the light depends on the wavelength, as different wavelengths penetrate the skin at varying depths and interact with tissue in distinct ways. Shorter wavelengths stay closer to the surface and are more suitable for skin concerns, while longer wavelengths reach deeper layers to affect muscles, joints, and connective tissue.

Here’s a breakdown of the different types of red light therapy and how each affects the body:

• Red light: At 630-700 nm, this wavelength is visible to the eye and works primarily on the surface of the skin. “It’s ideal for concerns like skin health, wound healing, and superficial tissue repair,” Pojednic shared.
• Near infrared light: At 800-850 nm, near-infrared light is no longer visible to the eye. The longer wavelength allows it to penetrate more deeply into the tissues, reaching muscles, nerves, and bone. This type of red light therapy is used to help manage pain and accelerate recovery.
• Far-infrared light: “Unlike red and near-infrared light,” Pojednic shared, “Far-infrared is felt primarily as heat and is the technology used in infrared saunas. It works by raising the body’s core temperature to promote a deep sweat and cardiovascular boost.”

What can red light therapy help with?

With the growing attention around red light therapy in the wellness space, it’s natural to wonder what it can realistically help with. That’s where input from experts—and the research—becomes especially important.

From a research perspective, the strongest evidence for the efficacy of red light therapy is in the areas of reducing inflammation, which makes it a helpful tool for treating joint pain, traumatic injuries, and lung conditions like asthma or COPD. There is also evidence to support the role of red light therapy in improving muscle healing and recovery, particularly in cases of delayed onset muscle soreness (DOMS). Pojednic echoed these findings, calling red light therapy a powerhouse for accelerating recovery. “It is frequently used for easing symptoms of chronic pain, athletic recovery, wound and injury healing, and treating inflammatory skin health conditions,” she said.

There is also promising research highlighting the role of red light therapy in rejuvenating skin and treating conditions of the skin and hair. One 2025 study showed an improvement in acne in participants who used at-home red light therapy devices. Another 2023 study of at-home red light therapy masks showed a decrease in the depth of crow’s feet wrinkles and an increase in the skin’s thickness. Red light therapy has also been shown to stimulate hair growth in people with androgenetic alopecia, the most common form of hereditary hair loss.

Here is a list of specific conditions red light therapy may be helpful in treating:

• Neuropathy
• Arthritis and chronic joint pain
• Muscle soreness
• Injuries to muscles, tendons, and ligaments
• Post-surgical wounds
• Acne
• Scarring
• Psoriasis
• Eczema
• Rosacea
• Fine lines caused by aging
• Androgenic alopecia (hair loss)

Red light therapy should not replace care from a licensed medical professional. It’s best used under appropriate guidance and, when needed, alongside other treatments rather than as a standalone solution. Results of red light therapy will vary depending on the individual, the condition being addressed, and how the therapy is used. In most cases, consistent and proper use over time is necessary for meaningful improvement.

Types of red light therapy devices

Photobiomodulation, another word for red light therapy, is delivered in a variety of ways, from at-home red light therapy masks to large panels used in clinical settings.

Red light therapy devices for portable or at-home use include wearable masks, handheld wands, small panels, caps or hats, belts, and pads. In a clinic, you may also see portable devices, but they are likely powerful than what you can safely use at home without professional supervision. Clinical settings, like dermatology practices or physical therapy centers, may also use large photobiomodulation devices that treat the entire body, like beds or saunas.

The difference between at-home devices and those used in a clinic usually comes down to “power and coverage,” said Pojednic. “Clinical devices are high-powered and precisely calibrated…allowing near-infrared light to reach deeper tissues—muscle, connective tissue, dermis—unlocking benefits well beyond skin: recovery, pain reduction, mood, and circulation.” Pojednic added, though, that red light therapy masks can be an effective at-home treatment for “maintenance and mild skin concerns.”

No matter what device you’re using, red light therapy is typically painless and generally a relaxing experience. You’ll feel gentle warmth coming from the device, but you should not feel intense heat.

Who is red light therapy good for?

The experts we spoke to agree that most healthy adults are good candidates for red light therapy, especially if they are actively managing pain or inflammation, or are looking to optimize recovery. “For many of our [physical therapy] patients,” Arnold shared, “Red light therapy becomes the turning point in their recovery. It doesn’t replace physical therapy, but it enhances it. When we combine movement, manual work, and photobiomodulation, we often see progress that’s faster and more sustainable.”

Who should not use red light therapy?

While red light therapy is generally safe, it isn’t ideal for everyone. People with a history of skin cancer or those who are sensitive to light, either due to medications or conditions like lupus, should speak with a healthcare provider before using it. This is also true for anyone who is pregnant, has epilepsy, or has an acute injury or illness.

Also, anyone who uses red light therapy should follow proper guidelines, as excessive exposure can lead to side effects like skin irritation, redness, or, in rare cases and with high-intensity devices, burns. As with any treatment, red light therapy is best approached with a clear understanding of your individual health profile and input from a qualified professional.

People considering red light therapy should know it’s not a cure-all wellness tool. Still, there is strong research and clinical evidence to suggest it can play a helpful role in supporting skin health, reducing inflammation, and aiding recovery. It’s best to think of red light therapy as one piece of the wellness puzzle, rather than as a standalone solution. As the research on red light therapy evolves, so will our understanding of how best to incorporate it into our wellness routines.

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