Red Light Therapy for Injuries and Pain: How it Works with the Best Protocol for Recovery

Introduction

Injuries can be frustrating and impact our lives significantly, whether you're an athlete, recovering from surgery, dealing with a general injury or managing chronic pain.

The good news is that Red Light Therapy (RLT) is a powerful, science-backed treatment option you can use to complement your physio, osteo and rehab routine. First used by NASA to grow plants in space its now widely used to treat and manage a range of conditions (1).

Making sure you recover and heal properly isn't just about getting back to what you love but it's about making sure you heal in a way that prevents further injuries or small issues becoming a chronic problem later on!

But how does it work? and what are the best protocols for different types of injuries? Let’s dive into the mechanisms and practical applications of RLT for injury recovery.

Red light therapy, also called photo biomodulation (meaning creating biological changes with light), uses specific wavelengths of red and near infrared light that penetrate the skin and tissues. 

The biological changes from red and near infrared light in your cells, reduces inflammation and pain, and enhances healing and mobility by enhancing cellular energy production, improving blood flow, and modulating immune responses.

How Red Light Therapy Speeds up Injury Healing

Muscle sprains, joint injuries, tendon or ligament damage, fractures, and nerve conditions like sciatica or carpal tunnel, all involve inflammation and connective tissue damage. While healing times vary, red light therapy can support and accelerate recovery.

This can be achieved by:

1. Boosting Cellular Energy (ATP Production)

   • The red and NIR wavelengths activate the enzyme cytochrome c oxidase which stimulates the mitochondria (the powerhouse of the cell) to produce more adenosine triphosphate (ATP), which then fuels tissue repair and regeneration (2).

2. Reducing Inflammation and Oxidative Stress

   • Injured tissues release reactive oxygen species (ROS), which can cause oxidative damage. RLT helps neutralize ROS, reducing inflammation and pain (3).

   • RLT helps regulate the immune system which produces inflammatory markers that influence key signaling pathways and cellular processes, helping the body resolve inflammation rather than stay stuck in a cycle (3).

   • For chronic pain, autoimmune issues, EDS and fibromyalgia it can reduce the production of inflammatory markers like TNF-alpha, IL-6, and COX-2, which drive pain symptoms (4, 5).

3. Increases Blood Flow, Oxygen and Nutrient Delivery

   • RLT promotes Angiogenesis, the process of forming new blood vessels, and the release of nitric oxide, a molecule that dilates blood vessels, and speeds up the production of new blood vessels. These processes improve circulation and nutrient delivery to injured areas (6).

   • Angiogenesis also helps clear out damaged cells and replaces them with new, functional ones, helping prevent scar tissue from dead cells (7).

   • Increased blood flow also delivers amino acids, vitamins, and growth factors needed to rebuild skin, muscle, or connective tissue.

   • More oxygen also means less oxidative stress, reducing chronic inflammation.

4. Stimulates Collagen & Tissue Repair

   • Collagen is crucial for ligament, tendon, and skin repair. RLT enhances collagen synthesis through an increase in Fibroblast Growth Factor (FGF), making it effective for wound healing and connective tissue injuries (1, 8, 9)

5. Speeds Up Nerve Regeneration

   • If your injury involves nerve damage, RLT can promote faster nerve healing, helping to restore function and reduce pain (10, 11)

More blood vessels and increased circulation = better oxygen and nutrient delivery to muscles getting you back to exercise more efficiently, more quickly

Maximizing Your Red Light Therapy Results

The optimal duration for red light therapy depends on the type and severity of your injury. However, here are some general guidelines:

• Wavelengths: at least 660nm (red) + 850nm (near-infrared) for deep tissue penetration, however units with added red and near infrared wavelengths (NIR) such as 630nm (red) 810nm (NIR) and 830nm (NIR)which have added benefits.

• Session Length: 20 minutes per area.

• Frequency: 3-5x per week for chronic conditions; 1-2x per week for maintenance.

• Distance: 15-30cm from the device

  
  

For more about the different wavelengths keep an eye out for my next BLOG "Exploring the Red and Near-Infrared Wavelengths in Red Light Therapy"

Red light therapy is best paired with physio, osteo, rehab exercises or light stretching as advised by your medical professional, good hydration, natural anti-inflammatory and antioxidant foods such as omega 3s (fatty fish, flaxseed oil), turmeric and berries; and in some cases supplementation. I recommend getting supplementation advice from a trained professional to ensure you have the right balance and nutrients to suit your needs. 

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Magnesium supports nerve function, can reduce cramping, is essential for ATP energy production in the cells and helps regulate inflammation. 

Collagen supplements (hydrolyzed collagen peptides) provide the building blocks for tissue repair for tendons, ligaments, cartilage, and skin, speeding up connective tissue regeneration and reducing scarring.

Vitamin D enhances Calcium Absorption which is essential for bone and joint repair after fractures or ligament damage, supports muscle protein synthesis and helps regulate inflammation. 

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To get the best results from RLT for injuries, keep these tips in mind: 

✔ Stay consistent: Healing takes time, and regular sessions are key. 

✔ Hydrate well: Water supports cellular repair and detoxification. 

✔ Combine with physio or osteo and/or rehab exercises: hands on therapy such as physio or osteo, plus gentle exercise and mobility work complement RLT. 

✔ Pair with nutrition: Anti-inflammatory foods and collagen-rich meals enhance tissue repair.

✔ Optimize Sleep and Stress: High stress increases pro-inflammatory cytokines TNF-α and IL-6, delaying recovery.

If you’re dealing with an injury that just won’t heal or you want to get back to what you love faster, Red Light Therapy could be a game-changer, helping your body repair itself naturally, without drugs or invasive treatments.

Want to try red light therapy?

Book a session at our Glen Eden or Henderson Wellness room. Read more here

Or check out our best package to save money and maximise results for injuries, chronic pain or skin health with 3 sessions per week for $60. Available at the Glen Eden Wellness Room

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Packages

Looking to buy a red light therapy device?

For those ready to invest in a quality device, check out my discounts for top-ranked companies, Block Blue Light and Rojo, and start experiencing the benefits of red light therapy for yourself.

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References

1. NASA Research Illuminates Medical Uses of Light - Experimentation helped demystify, legitimize, and simplify medical uses for long-known but little-understood light therapy. https://spinoff.nasa.gov/NASA-Research-Illuminates-Medical-Uses-of-Light

2. Tafur J, Mills PJ. Low-intensity light therapy: exploring the role of redox mechanisms. Photomed Laser Surg. 2008;26(4):323-328. doi:10.1089/pho.2007.2184 https://pmc.ncbi.nlm.nih.gov/articles/PMC2996814/?utm_source=chatgpt.com

3. Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys. 2017;4(3):337-361. doi:10.3934/biophy.2017.3.337 https://pmc.ncbi.nlm.nih.gov/articles/PMC5523874/

4. Zhang R, Qu J. The Mechanisms and Efficacy of Photobiomodulation Therapy for Arthritis: A Comprehensive Review. Int J Mol Sci. 2023;24(18):14293. Published 2023 Sep 19. doi:10.3390/ijms241814293 https://pmc.ncbi.nlm.nih.gov/articles/PMC10531845/

5. Chia, Yuan-Yi, Liu, Chien-Cheng, Feng, Guan-Ming, Tseng, Chia-Chih Alex, Hung, Kuo-Chuan, Chen, Chih-Chieh, Tan, Ping-Heng, The Antinociceptive Effect of Light-Emitting Diode Irradiation on Incised Wounds Is Correlated with Changes in Cyclooxygenase 2 Activity, Prostaglandin E2, and Proinflammatory Cytokines, Pain Research and Management, 2017, 4792489, 9 pages, 2017. https://doi.org/10.1155/2017/4792489

6. Colombo E, Signore A, Aicardi S, Zekiy A, Utyuzh A, Benedicenti S, Amaroli A. Experimental and Clinical Applications of Red and Near-Infrared Photobiomodulation on Endothelial Dysfunction: A Review. Biomedicines. 2021; 9(3):274. https://doi.org/10.3390/biomedicines9030274 https://www.mdpi.com/2227-9059/9/3/274

7. Colombo E, Signore A, Aicardi S, Zekiy A, Utyuzh A, Benedicenti S, Amaroli A. Experimental and Clinical Applications of Red and Near-Infrared Photobiomodulation on Endothelial Dysfunction: A Review. Biomedicines. 2021; 9(3):274. https://doi.org/10.3390/biomedicines9030274

8. Deng, F., Yang, R., Yang, Y. et al. Visible light accelerates skin wound healing and alleviates scar formation in mice by adjusting STAT3 signaling. Commun Biol 7, 1266 (2024). https://doi.org/10.1038/s42003-024-06973-1

9. Li WH, Seo I, Kim B, Fassih A, Southall MD, Parsa R. Low-level red plus near infrared lights combination induces expressions of collagen and elastin in human skin in vitro. Int J Cosmet Sci. 2021;43(3):311-320. doi:10.1111/ics.12698 https://pubmed.ncbi.nlm.nih.gov/33594706/

10. Ishiguro M, Ikeda K, Tomita K. Effect of near-infrared light-emitting diodes on nerve regeneration. J Orthop Sci. 2010;15(2):233-239. doi:10.1007/s00776-009-1438-4 https://pubmed.ncbi.nlm.nih.gov/20358337/

11. Hu, D., Zhu, S. & Potas, J.R. Red LED photobiomodulation reduces pain hypersensitivity and improves sensorimotor function following mild T10 hemicontusion spinal cord injury. J Neuroinflammation 13, 200 (2016). https://doi.org/10.1186/s12974-016-0679-3