Red Light Therapy - who can benefit?

Red Light Therapy - who can benefit?

Who Can Benefit From Red Light Therapy?

Red light therapy has moved well beyond elite athletes and clinical environments. With the rise of safe, regulated red light therapy at home devices, more Australians are using it to support recovery, skin health, joint comfort, sleep quality, and overall wellbeing.

This guide explains how red light therapy works, who it may benefit most, and how to use it safely and effectively based on current evidence.

What Is Red Light Therapy and How Does It Work?

Red light therapy, also known as photobiomodulation, uses specific wavelengths of red light (typically 630–660nm) and near-infrared light (around 810–880nm). These wavelengths penetrate the skin and interact with mitochondria, supporting cellular energy (ATP) production, circulation, and inflammation modulation.

Unlike ultraviolet light, red and near-infrared light do not damage skin when used correctly. Instead, they work at a cellular level, which is why red light therapy is commonly used for recovery, skin health, and joint support rather than heat or sweating.

 

Who Can Benefit From Red Light Therapy?

Red light therapy is used across a wide range of health and wellness goals, but its benefits are not one-size-fits-all. Research suggests it may be particularly useful for people seeking support with recovery, mobility, skin health, and daily energy when used consistently and correctly.

Below are the groups most likely to benefit from red light therapy, based on current evidence and real-world use cases.

 

Busy Professionals and Desk Workers

People who spend long hours seated at desks or in front of screens commonly experience muscular stiffness, reduced circulation, eye strain, and mental fatigue. Prolonged sitting has also been linked to increased inflammation and slower musculoskeletal recovery, particularly in the neck, shoulders, and lower back.

Red light therapy may help support circulation and cellular energy production in targeted areas, which can be beneficial for desk workers dealing with stiffness or postural discomfort. Short, consistent sessions are often used at the end of the workday to support muscle relaxation and recovery without physical exertion.

Some users also integrate red light therapy into evening routines as a way to unwind after prolonged screen exposure, particularly when paired with reduced blue light use.

Supporting evidence:

  • Leal Junior et al. (2010) found that photobiomodulation therapy reduced muscle fatigue and supported recovery in overworked muscle groups (Lasers in Medical Science).

  • Hamblin (2017) outlines the role of red and near-infrared light in improving cellular metabolism and circulation, which may be relevant for sedentary populations (AIMS Biophysics).

Fitness Enthusiasts and Active Individuals

Red light therapy is one of the most researched recovery tools in sports and exercise science. It is commonly used by athletes and recreational exercisers to support muscle recovery, reduce delayed onset muscle soreness (DOMS), and maintain training consistency.

When applied before or after exercise, red and near-infrared light may help support mitochondrial function in muscle tissue, allowing muscles to recover more efficiently between sessions. This can be particularly useful for people training multiple times per week or returning to activity after time off.

Red light therapy is best used as a complementary recovery tool alongside proper training, nutrition, and rest, rather than a replacement for them.

Supporting evidence:

  • Ferraresi et al. (2016) demonstrated improved muscle recovery and reduced fatigue with consistent photobiomodulation (Journal of Biophotonics).

  • Vanin et al. (2018) reported improved muscle performance and recovery when red light therapy was applied prior to exercise (Scientific Reports).

People With Joint Pain or Stiffness

Individuals experiencing joint stiffness or chronic discomfort often use red light therapy as part of a broader pain-management or mobility routine. Research suggests photobiomodulation may influence inflammatory markers and improve local blood flow around joints.

This makes it particularly relevant for people managing age-related joint stiffness, osteoarthritis symptoms, or post-injury discomfort when used alongside physiotherapy, strength training, or mobility work.

Targeted application is important, as joints typically benefit from focused exposure rather than whole-body treatment.

Supporting evidence:

  • Bjordal et al. (2006) found short-term pain relief and functional improvements in patients with knee osteoarthritis using low-level laser therapy (Osteoarthritis and Cartilage).

  • Brosseau et al. (2005) reviewed multiple trials showing photobiomodulation may support pain reduction and mobility in osteoarthritis management (Cochrane Database of Systematic Reviews).

Skincare and Anti-Ageing Focused Users

Red light therapy is widely used in dermatology and aesthetic medicine due to its effect on fibroblast activity and collagen synthesis. Red wavelengths penetrate the skin and stimulate processes involved in skin repair and renewal, which may help improve skin tone, texture, and the appearance of fine lines over time.

Unlike invasive cosmetic procedures, red light therapy is non-ablative and does not damage the skin barrier, making it suitable for regular use when applied correctly. Results tend to be gradual and depend on consistency rather than intensity.

Supporting evidence:

  • Barolet & Boucher (2010) showed improvements in skin elasticity and wrinkle depth following regular red light therapy (Journal of Cosmetic and Laser Therapy).

  • Lee et al. (2007) demonstrated increased collagen density and improved skin appearance using low-level light therapy (Seminars in Cutaneous Medicine and Surgery).

People Looking to Improve Sleep and Daily Energy

Emerging research suggests red light exposure may support circadian rhythm regulation, particularly when used in the evening without concurrent blue light exposure. While red light therapy is not a sleep treatment, it may indirectly support better sleep quality by promoting relaxation and reducing physiological stress.

Some users also report improved daytime energy, which may be linked to improved sleep quality or enhanced cellular energy production over time. These benefits are most relevant when red light therapy is paired with good sleep hygiene practices.

Supporting evidence:

  • Zhao et al. (2012) observed improvements in sleep quality and melatonin regulation following red light exposure in athletes (Journal of Athletic Training).

  • Cajochen et al. (2011) highlight the importance of low-blue-light environments for circadian rhythm support (Journal of Clinical Endocrinology & Metabolism).

Can You Use Red Light Therapy at Home?

Yes. Many red light therapy systems are specifically designed for safe, consistent at-home use, provided they meet appropriate output and wavelength standards.

At-home red light therapy allows for regular, short sessions, targeted treatment of specific areas such as muscles, joints, or skin, and greater consistency, which research suggests is a key factor in achieving results. Most studies focus on repeated use over time rather than one-off treatments.

 

Is Red Light Therapy Safe?

Red light therapy is generally considered safe when used as directed and within recommended exposure guidelines. Unlike UV light, red and near-infrared light do not damage skin or DNA when used correctly.

However, red light therapy is not suitable for everyone. People who are photosensitive, taking medications that increase light sensitivity, or who are pregnant should consult a qualified healthcare professional before use. Manufacturer guidelines should always be followed to avoid excessive exposure.

 

How Long Does It Take to See Results?

Results vary depending on the individual, the condition being targeted, and how consistently the therapy is used. Some people notice changes in muscle recovery or stiffness within a few weeks, while skin-related benefits typically develop more gradually over several months.

Consistency matters more than session length. Short, regular use aligned with recommended guidelines is generally more effective than infrequent, extended sessions.

 

Final Thoughts: Is Red Light Therapy Right for You?

Red light therapy offers a non-invasive way to support recovery, skin health, joint comfort, and overall wellbeing when used consistently and responsibly. It is best suited to people who value routine-based wellness tools and understand that meaningful results develop over time.

Choosing a device designed for at-home use, following evidence-based guidelines, and setting realistic expectations are key to getting the most from red light therapy.

Shop the Solace Red Light Therapy range here