Muscle Recovery & Growth
630nm Research
- 630 nm LED before plyometric exercise speeds recovery of jump performance in 28 men
Twenty-eight healthy men received 630 nm red LED, 940 nm near-infrared LED or placebo before a damaging drop-jump workout. Both wavelengths improved squat-jump recovery at some time points over the following 72 hours, and only the 940 nm arm significantly reduced the creatine-kinase (muscle damage) rise at 72 hours. Importantly, pre-treating with light did not blunt the body's own protective "repeated bout" adaptation when the workout was repeated two weeks later.
- 630 nm LED speeds muscle-cell proliferation and "wound" closure in a lab model
In a lab study, scratched layers of muscle precursor cells (myoblasts), fibroblasts and skin cells were lit for 10 minutes a day for 5 days with 630 nm red or 470 nm blue LED. Red light increased proliferation and shortened the time to close the gap in all three cell types, while blue light slowed it down. A cell study only, so it shows mechanism rather than benefit in people.
HeroSeries panels use 630nm red light
660nm Research
- Photobiomodulation vs cryotherapy: moderate evidence favours light for post-exercise recovery
This critically appraised topic reviewed five studies (three human, two animal) that compared red (640-660 nm) and near-infrared (850-940 nm) light with ice or cold-water immersion. Light therapy reduced muscle-damage markers, inflammation and soreness and preserved strength better, giving "moderate evidence" to prefer light over cryotherapy after exercise.
- Whole-body 660/850 nm LED bed did not lower creatine kinase or IL-6 after heavy lifting
(null result) Twelve trained men used a full-body LED bed (660 + 850 nm) for 15 minutes before and after a high-intensity resistance workout, or a sham, in a crossover design. Creatine kinase over 72 hours and salivary IL-6 over 2 hours were no different from sham - a reminder that whole-body beds at these settings have not yet been shown to reduce muscle-damage markers.
- Review: 660 nm Red LED Supports Muscle Growth and Recovery
This review highlights how red LED light (around 660 nm) boosts muscle growth after training, reduces inflammation and oxidative stress, and enhances endurance through better energy production, making it a powerful recovery tool for athletes.
- Review: Red/NIR LED Aids Recovery and Performance
Across multiple trials, red and near-infrared LED therapy (including 660 nm) helped reduce muscle fatigue, speed soreness recovery, and improve running and strength training performance.
- Review of 15 RCTs: best results come from 655-950 nm light applied before exercise
A 2023 review of 15 randomised trials concluded light therapy "has a positive effect on sports performance", most consistently when applied before exercise in skin contact using 655-950 nm, with reduced muscle damage in five of seven strength studies and better oxygen uptake in four of six endurance studies.
- 660-850 nm LED cluster after sprint training: no difference from ice baths or active recovery
(null result) In 36 healthy men, a 660-850 nm LED cluster (600 J) after sprint-interval sessions did not change inflammatory markers, creatine kinase, soreness or jump performance compared with placebo, and gave the same outcomes as cold-water immersion and active recovery.
HeroSeries panels and HeroBelt use 660nm red light
810nm Research
- Review: 810 nm PBM Enhances Muscle Growth and Recovery
This review notes that photobiomodulation with 810 nm boosts muscle mass, reduces inflammation and oxidative stress, and supports recovery by increasing cellular energy - beneficial for athlete performance.
- Review: 810 nm Improves Athletic Strength and Recovery
Studies show that pre-exercise 810 nm PBM improves strength, lowers damage markers, and supports post-training recovery - especially effective at 100 mW output in soccer athletes.
- 810 nm laser cluster before eccentric exercise in soccer players: 100 mW per diode works best
Twenty-eight high-level soccer players received an 810 nm five-diode laser cluster at 100, 200 or 400 mW per diode, or placebo, before eccentric quadriceps exercise. Light increased maximal strength and lowered soreness, creatine kinase, inflammatory and oxidative-stress markers over 96 hours, with the lowest power (100 mW per diode) giving the best results. While this study used lasers, other studies show "LED light can be as effective as LASER, since both have similar biological effects, with no significant difference between them".
All HeroSeries panels use 810nm NIR light
830nm Research
- 830 nm LED reduces delayed-onset muscle soreness for up to 96 hours
Forty people with exercise-induced soreness were randomised to 830 nm LED (10 Hz, 210 mW, 315 J/cm2) or placebo. The LED group had significantly higher pressure-pain thresholds (less tenderness) at 48, 72 and 96 hours and better joint range of motion at 72 and 96 hours, although thigh swelling and strength did not differ between groups.
- 830 nm LED gets injured university athletes back to play in 9.6 days instead of 19
In a pilot study covering 395 sports injuries, 830 nm LED sessions (average 4.3 per injury) were added to standard care. For the 65 athletes with complete data, return-to-play averaged 9.6 days versus the 19.2 days anticipated for those injuries, with pain relief within 2-6 sessions, no adverse events and 78.5% satisfaction. Note the comparison is with expected recovery times rather than a control group.
- Review: 830 nm LED Aids Muscle Recovery and Growth
A narrative review found 830 nm LED reduced fatigue, inflammation, and CK levels in athletes, supporting quicker recovery and muscle growth when used before or after workouts.
- 830 nm LED Maintains Strength After Exercise
After intense resistance training, 830 nm LED helped preserve muscle strength and reduce post-exercise decline, improving recovery for continued performance.
HeroSeries panels use 830nm NIR light
850nm Research
- 850 nm LED after every workout: identical twin gains 20% muscle volume vs 5% for placebo
Two identical-twin soccer players did the same 12-week strength program; one received 850 nm LED (50 LEDs, 75 J) immediately after each session, the other a placebo. The LED twin gained 20% thigh muscle volume versus 5%, improved leg-press strength 53% versus 28%, had less soreness and smaller creatine-kinase rises, and showed lower expression of inflammation (IL-1beta) and muscle-wasting (myostatin) genes. A case study of two people, so promising rather than conclusive.
- 850 nm Full-Body LED Enhances Recovery in Soccer Players
Women’s soccer players using a red/NIR light bed (850 nm + 660 nm) recovered better despite less sleep, with lower heart rate and higher HRV - signs of enhanced recovery during heavy training loads.
- Review: 850 nm LED Increases Muscle Mass Post-Training
A review of human studies confirms 850 nm PBM boosts muscle growth, reduces inflammation, and accelerates recovery via mitochondrial improvements - supporting strength and endurance development.
- Review: 850 nm LED Improves Strength and Reduces Fatigue
A narrative review of 25 human trials found 850 nm LED therapy reduces muscle damage, soreness, and fatigue while improving strength and training recovery - ideal for athletes and bodybuilders.
HeroSeries panels and HeroBelt use 850nm NIR light
Did you know many studies on muscle growth and recovery use red light therapy before exercise? While it’s common to use your panel or targeted device for post-workout recovery, applying red light therapy before training may also enhance performance and support better results.
Devices informed by muscle recovery & growth research³
-
HeroPanels Elite™ 10 Wavelength Red Light Therapy Panel
Regular price $1,199.00 - $6,698.00 AUDRegular price$1,199.00 - $6,698.00 AUDSale price $1,199.00 - $6,698.00 AUD- 590-1072nm
- 3 sizes
- Lifetime Support
-
Hero60™ Tabletop Red Light Therapy Panel
Regular price $999.00 AUDRegular price- 630-850nm
- Fits most backpacks
- 3-Year Warranty
-
Hero300™ Red Light Therapy Panel
Regular price $2,199.00 - $2,848.00 AUDRegular price$2,199.00 - $2,848.00 AUDSale price $2,199.00 - $2,848.00 AUD- 630-850nm
- Half-body coverage
- 3-Year Warranty
-
Hero960™ Red Light Therapy Panel
Regular price $4,999.00 - $5,698.00 AUDRegular price$4,999.00 - $5,698.00 AUDSale price $4,999.00 - $5,698.00 AUD- 630-850nm
- Full-body coverage
- 3-Year Warranty
Other red light therapy research
- Sleep quality
- Pain and inflammation
- Collagen production, skin and wrinkles
- Hair growth
- Neural function, depression and brain diseases
- ATP production and mitochondria function
- Injuries and wounds
- Eyesight
See the studies for yourself by clicking the links above or visit our RLT Wavelength Research page for an overview.