Red Light Therapy: Mechanisms and Applications

What Is Photobiomodulation?

Photobiomodulation (PBM), commonly known as red light therapy, uses specific wavelengths of red (620–700nm) and near-infrared (700–1100nm) light to stimulate cellular function. The primary mechanism involves the absorption of photons by cytochrome c oxidase — a key enzyme in the mitochondrial electron transport chain.

When this enzyme absorbs light energy, it enhances ATP production, reduces oxidative stress, and triggers a cascade of beneficial cellular signalling. The result: improved energy metabolism at the cellular level.

Why Wavelengths Matter

Not all light therapy devices are equal. The therapeutic window is narrow: 630–670nm (red) and 810–850nm (near-infrared) have the strongest evidence. Red light penetrates skin and superficial tissues, while near-infrared reaches deeper structures including muscles, joints, and bone.

Power density also matters. Effective doses typically require irradiance of 10–50mW/cm² for adequate tissue penetration, which is why consumer-grade devices often underperform compared to clinical-grade units.

Evidence-Based Applications

The strongest evidence for PBM exists in several domains. Skin health has robust support, with studies showing improved collagen production, reduced wrinkles, and accelerated wound healing. Musculoskeletal recovery also has good evidence, particularly for reducing delayed onset muscle soreness and accelerating tissue repair.

Joint pain and inflammation show promising results, with several studies demonstrating reduced pain and improved function in osteoarthritis patients. Cognitive function is an emerging area of research, with preliminary evidence suggesting improved memory and processing speed.

How We Use It at Formation

Our red light therapy panels deliver clinical-grade irradiance across both red and near-infrared wavelengths. We integrate PBM into recovery protocols in several ways:

• Pre-workout sessions (5–10 minutes) to prime muscles and reduce injury risk
• Post-workout sessions (10–15 minutes) to accelerate recovery
• Dedicated skin and wellness sessions (15–20 minutes) for general health
• Combined with cold exposure for a contrast therapy effect

Setting Realistic Expectations

Red light therapy is a powerful adjunct, not a standalone solution. Its effects are cumulative and typically require consistent use over weeks to months. Most people notice subtle improvements in skin quality, energy, and recovery within 4–6 weeks of regular sessions.

Be wary of devices or practitioners making dramatic claims. PBM works through well-understood cellular mechanisms, producing real but incremental benefits. Combined with sound training, nutrition, and sleep practices, it's a valuable piece of the optimisation puzzle.