For decades, cryotherapy has been one of the most widely
used methods for post-exercise muscle recovery among athletes, coaches, and
sports medicine professionals. However, growing evidence suggests that
photobiomodulation therapy (PBMT), commonly known as red light therapy or
low-level light therapy, may offer even greater benefits. PBMT uses specific
wavelengths of red (approximately 660 nm) and near-infrared (approximately 850
nm) light to penetrate the skin and muscle tissue, where they stimulate the mitochondria.
Unlike ultraviolet light, these wavelengths do not damage the skin; instead,
they enhance cellular energy production, reduce inflammation, and promote
tissue repair. Recent research has found moderate evidence that PBMT is more
effective than cryotherapy for improving post-exercise muscle recovery in both
trained and untrained athletes. Improvements in muscle performance and shorter
recovery times have been observed between 24 and 96 hours after treatment, with
consistent findings across multiple studies supporting PBMT as a superior
recovery strategy. As research continues to accumulate, red light therapy may
become an increasingly valuable alternative to traditional ice-based recovery
methods for athletes seeking faster recovery and improved performance.
