Sore After Training? Red Light Therapy for Recovery

Sore after leg day? If you train in KL, Singapore or Brunei, you may have heard about red light therapy for recovery. But does it help?

We looked at two studies that tested it. Here is what they found, in plain English.

Key takeaways

• Less soreness: A review of 19 trials found early evidence that light therapy used before exercise reduced muscle soreness.
• Recovery markers: In a small 2026 study, light therapy (combined with a magnetic field) led to lower levels of a muscle-damage marker than compression boots or shockwave therapy.
• Timing: In the review, the soreness benefit was seen when light was used before exercise.

First, a few quick terms

• Photobiomodulation (PBM): the scientific name for this kind of light therapy.
• Randomised trial: a study where people are put into groups by chance, which helps make the comparison fair.
• Meta-analysis: a study that combines the results of many studies.

1. Red light therapy for recovery: less soreness when light comes first

In June 2025, a team led by Murilo Canez published a meta-analysis online in the Journal of Bodywork and Movement Therapies.

They combined 19 randomised trials with 672 people. They looked at three recovery tools: light therapy, compression boots, and electrical muscle stimulation.

What they found

• Light therapy used before exercise significantly reduced muscle soreness.

The authors concluded that light used before exercise "reduces muscle soreness". They rated this evidence as low-certainty, which means future research could change the result.

What this means for you

If soreness is slowing you down, think of light as part of your warm-up, not just your cool-down.

2. Light therapy vs compression boots and shockwave

On 22 May 2026, researchers led by P.H.G.N. Martins published a randomised crossover trial in PLOS ONE. "Crossover" means every athlete tried every option, one at a time.

What they did

• 12 healthy male CrossFit athletes (average age about 30) did a hard workout of air-bike calorie rounds, squat cleans and box jumps.
• Five minutes later, they tried one of four options: rest, compression boots, shockwave therapy, or light therapy combined with a magnetic field.
• The light device used red (633 nm) and near-infrared (850 nm and 905 nm) light.

What they found

• Better jumps: at 24 and 48 hours, jump performance was better than with rest alone. The difference showed up on the following days, not one hour after.
• Lower muscle-damage marker: levels of LDH (a blood marker that rises when muscles are damaged) were lower than with all three other options at 24 and 48 hours.
• Less cell stress: markers of oxidative stress (a type of stress on cells linked to hard exercise) were reduced.

The authors concluded the approach "may be an effective recovery strategy for CrossFit athletes". It was a small study in men.

Of four recovery options, light therapy with a magnetic field led to the lowest levels of the muscle-damage marker measured at 24 and 48 hours.

What this means for you

In this small study, light therapy with a magnetic field came out ahead of compression boots and shockwave on the muscle-damage marker. That makes it worth a place in your recovery toolkit.

The two studies at a glance

Study	Who	Main finding
Meta-analysis of 19 trials (2025)	672 people	Light before exercise reduced soreness (early evidence)
CrossFit crossover trial (2026)	12 athletes	Lowest muscle-damage marker of four recovery options at 24 and 48 hours (light plus magnetic field)

Your quick recovery checklist

Save this for your next training block:

1. Before tough sessions: the review found the clearest soreness benefit when light came first.
2. Same time, every time: build light into the same point of your routine.
3. Cover the basics: good sleep, water and sensible training loads.
4. Racing in December? The 2026 BYD Singapore International Marathon runs on 4 to 6 December 2026. Start your recovery routine early.

Bring light into your routine

We bring in light technology from Weber Medical, whose medical laser systems are used in more than 2,000 clinics in over 40 countries (the company's own figure). Biosimba is Weber Medical's official exclusive distributor in Malaysia.

Our wrist-worn EndoLight® Band includes red (660 nm) and infrared (808 nm) laser diodes among its light colours, and it is designed for general wellness use. The CrossFit study used a different, clinical device placed directly over the muscles.

Frequently asked questions

Does red light therapy help muscle recovery?

Early research is encouraging. A 2025 review of 19 trials found early evidence that light used before exercise reduced soreness.

Should I use it before or after a workout?

For soreness, the review found the benefit when light came before exercise. In the 2026 CrossFit study, light used five minutes after the workout improved recovery measures over the next two days.

Is it better than compression boots?

In the 2026 study of 12 athletes, light therapy with a magnetic field led to lower levels of a muscle-damage marker than compression boots or shockwave therapy.

The bottom line

Red light therapy for recovery is a promising tool, with research pointing to less soreness and better recovery markers.

Explore the EndoLight® Band. Not sure where to start? Send us a message and we will help you build light into your training week.

Sources

1. Canez MS, da Silva LI, Ferreira GD, de Araújo FX, Luza LP. Effects of photobiomodulation, intermittent pneumatic compression and neuromuscular electrical stimulation on muscle recovery: Systematic review with meta-analysis. Journal of Bodywork and Movement Therapies. 2025;44:570-584. https://doi.org/10.1016/j.jbmt.2025.06.021
2. Martins PHGN, Tomazoni SS, Machado CdSM, Pereira AL, Pinto HD, et al. A randomised crossover trial comparing photobiomodulation therapy with other recovery strategies in CrossFit athletes. PLOS ONE. 2026;21(5):e0349880. https://doi.org/10.1371/journal.pone.0349880
3. 2026 BYD Singapore International Marathon presented by adidas. Official event website. singaporeinternationalmarathon.com

For general wellness education only. Not a substitute for professional medical advice. Always consult a qualified healthcare provider.