Red Light Therapy 101: What You Need to Know About Red, Near Infrared & Far Infrared

Written By Sheryl Teitelbaum

From pro athletes to everyday people looking to feel better, Red Light Therapy is gaining attention for its ability to reduce pain, speed up recovery, and improve overall well-being. But with terms like red light, near infrared, and far infrared floating around, it can get confusing. Let’s break it down so you know what’s what — and whether it might be a good fit for you.

What is Red Light Therapy?

Red light therapy (also called photobiomodulation) uses specific wavelengths of light to stimulate your cells. Think of it as giving your body a “cellular recharge.” These wavelengths penetrate the skin and support energy production in the mitochondria — your body’s “powerhouses.”

Red Light vs. Near Infrared vs. Far Infrared

  • Red Light (600–700 nm)

    • Visible to the eye (appears red).

    • Best for skin-level benefits: wound healing, reducing inflammation, collagen production, and improving skin tone.

  • Near Infrared Light (700–1,100 nm)

    • Invisible to the eye.

    • Penetrates deeper into muscles, joints, and connective tissues.

    • Great for reducing joint pain, enhancing recovery, and improving circulation.

  • Far Infrared (longer than 1,500 nm)

    • Heats the body from the inside out (used in infrared saunas).

    • Promotes relaxation, detoxification, and circulation.

👉 In short: Red = surface level. Near Infrared = deeper tissue. Far Infrared = heat therapy.

Potential Benefits of Red Light Therapy

  • Reduces inflammation and pain

  • Speeds up muscle recovery

  • Improves skin health and wound healing

  • Supports joint function and mobility

  • May improve sleep and mood

  • Encourages cellular energy production

How Long Should a Session Last?

General guidelines (but always start small):

  • Red & Near Infrared Panels: 10–20 minutes, 3–5 times per week

  • Infrared Saunas: 20–40 minutes, depending on tolerance

✅ Tip: More is not always better. It’s about consistency over time.

Is It Safe?

Red and near infrared light therapy are generally considered safe, non-invasive, and drug-free. Side effects are rare, but overuse can cause temporary fatigue or irritation. Always follow device guidelines and check with your healthcare provider if you have medical conditions or are taking photosensitive medications.

Bottom Line

Red Light Therapy is a powerful, evidence-backed tool for recovery, pain relief, and overall health. Understanding the difference between red, near infrared, and far infrared light helps you choose the right option for your goals.

Sheryl Teitelbaum
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