LIGHT THERAPY & ATHLETIC PERFORMANCE
Full Body Light Therapy has gained significant popularity throughout professional athletics and the fitness world due to the wealth of research proving again and again that it enhances physical performance, builds muscle, and speeds up recovery. The results are so profound some scientists have proposed it should be reviewed by the World Anti Doping Agency and potentially considered a banned performance enhancing drug!
It's proven across hundreds of peer-reviewed clinical trials, and it’s shown anecdotally on fields and in gyms, by NBA teams, UFC champions, gold medalists, and NFL all-pros like Patrick Peterson, DeMarcus Lawrence, and Keenan Allen. The same is true of world-class trainers and fitness experts like Ben Greenfield, Dr. Sarah Ballantyne (aka Paleo Mom), and many others. These professionals use light therapy every day for peak performance and faster muscle recovery, and now it's available to any health minded person or weekend worrier who has 20 minutes of free time.
It's proven across hundreds of peer-reviewed clinical trials, and it’s shown anecdotally on fields and in gyms, by NBA teams, UFC champions, gold medalists, and NFL all-pros like Patrick Peterson, DeMarcus Lawrence, and Keenan Allen. The same is true of world-class trainers and fitness experts like Ben Greenfield, Dr. Sarah Ballantyne (aka Paleo Mom), and many others. These professionals use light therapy every day for peak performance and faster muscle recovery, and now it's available to any health minded person or weekend worrier who has 20 minutes of free time.
"My energy level is up, my mental game is much clearer, and the way I sleep & feel is totally different"
"I would definitely recommend every athlete who wants to continue to be successful, and stay at the top level"
"it’s definitely been a game changer for me."
"I would definitely recommend every athlete who wants to continue to be successful, and stay at the top level"
"it’s definitely been a game changer for me."
"Patrick Peterson - All Pro NFL Cornerback
SCIENTIFIC EVIDENCE
Strength, speed, and endurance are among the most impactful enhancements light therapy can provide.
In 2015, researchers performed a systematic review of a number of independent, peer-reviewed clinical trials. Overwhelmingly positive results were found including:
Strength
Stronger Strength Training: A 2016 trial analyzed light therapy’s effects on men ages 18 to 35 who did strength training. Men in the light therapy group “showed significant changes” in max torque for both leg extension and leg press exercises.
Researchers concluded: “The application of phototherapy yields enhanced strength gains when it is applied before exercise. The application may have additional beneficial value in post-injury rehabilitation where strength improvements are needed.” [2]
In 2011, researchers testing light therapy and strength training on healthy young men concluded: “Strength training associated with light therapy can increase muscle performance compared with strength training only.” [3]
Stronger Legs: That aforementioned increase amounted to a 55% increase in leg-press tests, far higher than the non-therapy group. The men receiving light therapy were “the only group to show an increase in muscle performance in the isokinetic dynamometry test compared with baseline.” [3]
Stronger Grip: A placebo-controlled 2014 study found that red light therapy treatments significantly increased maximum repetitions of hand and grip exercises by 52%, as measured by an isokinetic dynamometer. [4] Numerous other studies have also shown significant grip strength increases during exercise after light therapy treatments. [5]
Women 18-30 Stronger with Red Light Therapy: In 2014, Brazilian doctors conducted a double-blind, controlled trial of healthy women ages 18 to 30 who did leg exercises with or without red light therapy. Their published report found “significant torque increase (p < 0.05) post-light therapy,” compared to the placebo group.
They concluded that red light therapy “increased muscle torque at the beginning of the exercise and maintained the levels of lactate after resistance exercise. Therefore, light therapy with these parameters...can be utilized in rehabilitation to improve muscle performance.” [13]
Women 50-60 Stronger with Red Light Therapy: A 2014 study evaluated women in their 50s and found “significantly higher values of (quadricep) power and total work for the LED group.” Fatigue was also significantly lower in the LED group. [14]
Endurance
Treadmill Training: A triple-blind, placebo-controlled trial published in 2018 evaluated red light therapy’s effects on healthy men and women who were also going through endurance training on treadmills. Researchers found that pre-exercise light therapy can “increase the time-to-exhaustion and oxygen uptake and also decrease the body fat in healthy volunteers when compared to placebo.” [6]
3-Times Faster Endurance Improvements: Researchers concluded that light therapy treatments “applied before and after endurance-training exercise sessions lead to improvement of endurance three times faster than exercise only.” [6]
Powering Professional Soccer Players: Futsal is an indoor variation of international soccer that’s played on a smaller field, with a rapid back-and-forth pace similar to basketball or hockey. The professional level requires incredible endurance. In 2018, Brazilian researchers conducted a randomized, triple-blinded, placebo-controlled trial to analyze the effects of red light therapy treatments on pro futsal players. Players were treated with red light therapy or placebo light before matches.
Researchers found that the red light therapy group was clearly able to stay on the field longer. They concluded that light therapy “significantly increased the time of staying in the pitch and had a significant improvement in all the biochemical markers evaluated...pre-exercise therapy can enhance performance and accelerate recovery of high-level futsal players.” [7]
Light Therapy for Cycling Performance: The results of the Brazilian futsal trial align with two other recent trials conducted on light therapy and peak cycling performance. Researchers found that red light therapy “increased time to exhaustion in competitive cyclists, suggesting this intervention as a possible non-pharmacological ergogenic agent in cycling.” [8]
The same research team performed a follow up trial to test the VO2 kinetics of athletes during cycling tests, and found similar positive results: red light therapy “decreases O2 deficit during time-to-exhaustion tests in competitive cyclists, and these changes in VO2 kinetics response can be one of the possible mechanisms to explain the ergogenic effect induced by light therapy.” [9]
Speed
Faster, More Efficient Running: In 2018, researchers in Brazil published a randomized, double-blind, placebo-controlled study that tested male running performance in 3 groups: men receiving red light therapy treatments, plus a placebo and a control group that did not receive red light therapy.
The highest performing group was easily the light therapy group, which saw “significantly improved running economy, rate of perceived exertion, velocity, peak of velocity, and total time to exhaustion, compared with placebo.” [10]
Faster Sprints: A 2016 study of professional rugby players assessed numerous markers of physical performance, and found light therapy treatments led to faster running, in addition to major muscle recovery benefits. Light therapy “significantly improved the average time of sprints.” [11]
Improved Exercise & Muscle Recovery for Postmenopausal Women: In 2013, researchers analyzed the exercise tolerance and muscle recovery of 30 postmenopausal women over the course of 6 months. One group received near infrared light therapy and went through treadmill training, while the other group just did the treadmill work. Researchers found:
Muscle Growth
More Muscle Activity, Less Fatigue: A 2010 trial published in Photomedicine and Laser Surgery analyzed red light therapy and muscle performance, with both men and women. In the red light therapy group, the authors noted “an increase in muscle activity” and “a significant increase in the time before fatigue was observed.”
Researchers determined light therapy “can be used as a clinical tool to increase muscle activity (1.044 J per point) and to prevent fatigue (2.088 J per point).” [15]
Light Therapy Increases Muscle Size & Bulk: Research in the American Journal of Physical Medicine and Rehabilitation has found light therapy also promotes the growth of healthy muscle tissue, or muscle hypertrophy, naturally increasing muscle size and bulk—as well as strength. [16,17]
A separate study in the European Journal of Applied Physiology compared muscle growth and strength between two groups of athletes—one using light therapy combined with exercise, the other using exercise alone—and found that muscle thickness and strength were significantly improved (by over 50%) in those who used light therapy. These results were clearly measurable using ultrasound imaging and isokinetic dynamometry, as shown in the graph below. [18]
In 2015, researchers performed a systematic review of a number of independent, peer-reviewed clinical trials. Overwhelmingly positive results were found including:
- “Significant improvement for the main measures related to performance” specifically max repetitions, speed, and endurance.
- Maximum work output to exhaustion “increased significantly compared to placebo.”
- Researchers concluded that “phototherapy (with lasers and LEDs) improves muscular performance and accelerates recovery when applied before exercise.” [1]
Strength
Stronger Strength Training: A 2016 trial analyzed light therapy’s effects on men ages 18 to 35 who did strength training. Men in the light therapy group “showed significant changes” in max torque for both leg extension and leg press exercises.
Researchers concluded: “The application of phototherapy yields enhanced strength gains when it is applied before exercise. The application may have additional beneficial value in post-injury rehabilitation where strength improvements are needed.” [2]
In 2011, researchers testing light therapy and strength training on healthy young men concluded: “Strength training associated with light therapy can increase muscle performance compared with strength training only.” [3]
Stronger Legs: That aforementioned increase amounted to a 55% increase in leg-press tests, far higher than the non-therapy group. The men receiving light therapy were “the only group to show an increase in muscle performance in the isokinetic dynamometry test compared with baseline.” [3]
Stronger Grip: A placebo-controlled 2014 study found that red light therapy treatments significantly increased maximum repetitions of hand and grip exercises by 52%, as measured by an isokinetic dynamometer. [4] Numerous other studies have also shown significant grip strength increases during exercise after light therapy treatments. [5]
Women 18-30 Stronger with Red Light Therapy: In 2014, Brazilian doctors conducted a double-blind, controlled trial of healthy women ages 18 to 30 who did leg exercises with or without red light therapy. Their published report found “significant torque increase (p < 0.05) post-light therapy,” compared to the placebo group.
They concluded that red light therapy “increased muscle torque at the beginning of the exercise and maintained the levels of lactate after resistance exercise. Therefore, light therapy with these parameters...can be utilized in rehabilitation to improve muscle performance.” [13]
Women 50-60 Stronger with Red Light Therapy: A 2014 study evaluated women in their 50s and found “significantly higher values of (quadricep) power and total work for the LED group.” Fatigue was also significantly lower in the LED group. [14]
Endurance
Treadmill Training: A triple-blind, placebo-controlled trial published in 2018 evaluated red light therapy’s effects on healthy men and women who were also going through endurance training on treadmills. Researchers found that pre-exercise light therapy can “increase the time-to-exhaustion and oxygen uptake and also decrease the body fat in healthy volunteers when compared to placebo.” [6]
3-Times Faster Endurance Improvements: Researchers concluded that light therapy treatments “applied before and after endurance-training exercise sessions lead to improvement of endurance three times faster than exercise only.” [6]
Powering Professional Soccer Players: Futsal is an indoor variation of international soccer that’s played on a smaller field, with a rapid back-and-forth pace similar to basketball or hockey. The professional level requires incredible endurance. In 2018, Brazilian researchers conducted a randomized, triple-blinded, placebo-controlled trial to analyze the effects of red light therapy treatments on pro futsal players. Players were treated with red light therapy or placebo light before matches.
Researchers found that the red light therapy group was clearly able to stay on the field longer. They concluded that light therapy “significantly increased the time of staying in the pitch and had a significant improvement in all the biochemical markers evaluated...pre-exercise therapy can enhance performance and accelerate recovery of high-level futsal players.” [7]
Light Therapy for Cycling Performance: The results of the Brazilian futsal trial align with two other recent trials conducted on light therapy and peak cycling performance. Researchers found that red light therapy “increased time to exhaustion in competitive cyclists, suggesting this intervention as a possible non-pharmacological ergogenic agent in cycling.” [8]
The same research team performed a follow up trial to test the VO2 kinetics of athletes during cycling tests, and found similar positive results: red light therapy “decreases O2 deficit during time-to-exhaustion tests in competitive cyclists, and these changes in VO2 kinetics response can be one of the possible mechanisms to explain the ergogenic effect induced by light therapy.” [9]
Speed
Faster, More Efficient Running: In 2018, researchers in Brazil published a randomized, double-blind, placebo-controlled study that tested male running performance in 3 groups: men receiving red light therapy treatments, plus a placebo and a control group that did not receive red light therapy.
The highest performing group was easily the light therapy group, which saw “significantly improved running economy, rate of perceived exertion, velocity, peak of velocity, and total time to exhaustion, compared with placebo.” [10]
Faster Sprints: A 2016 study of professional rugby players assessed numerous markers of physical performance, and found light therapy treatments led to faster running, in addition to major muscle recovery benefits. Light therapy “significantly improved the average time of sprints.” [11]
Improved Exercise & Muscle Recovery for Postmenopausal Women: In 2013, researchers analyzed the exercise tolerance and muscle recovery of 30 postmenopausal women over the course of 6 months. One group received near infrared light therapy and went through treadmill training, while the other group just did the treadmill work. Researchers found:
- “Time of recovery showed a significant decrease only in the LED group.”
- “Differences before and after training for the Tlim (max exercise tolerance time), METs (metabolic equivalents) and maximal heart rate at isotime were greater in the LED group than in the exercise group with a significant intergroup difference.”
- Light therapy and training “can improve maximal performance and post-exercise recovery in postmenopausal women.” [12]
Muscle Growth
More Muscle Activity, Less Fatigue: A 2010 trial published in Photomedicine and Laser Surgery analyzed red light therapy and muscle performance, with both men and women. In the red light therapy group, the authors noted “an increase in muscle activity” and “a significant increase in the time before fatigue was observed.”
Researchers determined light therapy “can be used as a clinical tool to increase muscle activity (1.044 J per point) and to prevent fatigue (2.088 J per point).” [15]
Light Therapy Increases Muscle Size & Bulk: Research in the American Journal of Physical Medicine and Rehabilitation has found light therapy also promotes the growth of healthy muscle tissue, or muscle hypertrophy, naturally increasing muscle size and bulk—as well as strength. [16,17]
A separate study in the European Journal of Applied Physiology compared muscle growth and strength between two groups of athletes—one using light therapy combined with exercise, the other using exercise alone—and found that muscle thickness and strength were significantly improved (by over 50%) in those who used light therapy. These results were clearly measurable using ultrasound imaging and isokinetic dynamometry, as shown in the graph below. [18]
LIGHT THERAPY PRO'S
PATRICK PETERSON - CARDINALS CORNER BACK
DEMARCUS LAWRENCE - COWBOYS DEFENSIVE END
DUNCAN KEITH - BLACKHAWKS DEFENCEMAN
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TYRANN MATHIEU - CHEIFS CORNER BACK
TYRONE CRAWFORD - COWBOYS D-LINE
JORDAN SPEITH - PGA GOLFER
|
KENAN ALLEN - CHARGERS WIDE RECEIVER
DEVON KENNARD - LIONS LINE BACKER
RICKIE FOWLER - PGA GOLFER
|
Scientific Sources:
[1] Leal-Junior EC, Vanin AA, et al. Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis. Lasers in Medical Science. 2015 Feb;30(2):925-39.
[2] Vanin AA, et al. What is the best moment to apply phototherapy when associated to a strength training program? A randomized, double-blinded, placebo-controlled trial : Phototherapy in association to strength training. Lasers in Medical Science. 2016 Nov;31(8):1555-1564.
[3] Ferraresi C, de Brito Oliveira T, et al. Effects of low level laser therapy (808 nm) on physical strength training in humans. Lasers in Medical Science. 2011 May;26(3):349-58.
[4] de Brito Vieira WH, Bezerra RM, et al. Use of low-level laser therapy (808 nm) to muscle fatigue resistance: a randomized double-blind crossover trial. Photomedicine and Laser Surgery. 2014 Dec;32(12):678-85.
[5] Barbosa R, et al. Effect of Low-Level Laser Therapy and Strength Training Protocol on Hand Grip by Dynamometry. Journal of Lasers in Medical Science. 2017 Summer;8(3):112-117.
[6] Miranda EF, Tomazoni SS, et al. When is the best moment to apply photobiomodulation therapy (PBMT) when associated to a treadmill endurance-training program? A randomized, triple-blinded, placebo-controlled clinical trial. Lasers in Med Science. 2018 May;33(4):719-727.
[7] De Marchi T, Leal-Junior ECP, et al. Photobiomodulation therapy before futsal matches improves the staying time of athletes in the court and accelerates post-exercise recovery. Lasers in Medical Science. 2018 Sep 27
[8] Lanferdini FJ, Bini RR, et al. Improvement of Performance and Reduction of Fatigue With Low-Level Laser Therapy in Competitive Cyclists. International Journal of Sports Physiology and Performance. 2018 Jan 1;13(1):14-22.
[9] Lanferdini FJ, Krüger RL, et al. Low-level laser therapy improves the VO2 kinetics in competitive cyclists. Lasers in Medical Science. 2018 Apr;33(3):453-460.
[10] Dellagrana RA, Rossato M, et al. Photobiomodulation Therapy on Physiological and Performance Parameters During Running Tests: Dose-Response Effects. Journal of Strength and Conditioning Research. 2018 Oct;32(10):2807-2815.
[11] Pinto HD, Vanin AA, et al. Photobiomodulation Therapy Improves Performance and Accelerates Recovery of High-Level Rugby Players in Field Test: A Randomized, Crossover, Double-Blind, Placebo-Controlled Clinical Study. Journal of Strength and Conditioning Research. 2016 Dec;30(12):3329-3338.
[12] Paolillo FR, Corazza AV, et al. Infrared LED irradiation applied during high-intensity treadmill training improves maximal exercise tolerance in postmenopausal women: a 6-month longitudinal study. Lasers in Medical Science. 2013 Feb;28(2):415-22.
[13] dos Santos Maciel T, Muñoz I, et al. Phototherapy effect on the muscular activity of regular physical activity practitioners. Lasers in Medical Science. 2014 May;29(3):1145-52.
[14] Paolillo FR, Corazza AV, Paolillo AR, Borghi-Silva A, et al. Phototherapy during treadmill training improves quadriceps performance in postmenopausal women. Climacteric; Journal of the International Menopause Society. 2014 Jun;17(3):285-93.
[15] Kelencz CA, Muñoz IS, etc. Effect of low-power gallium-aluminum-arsenium noncoherent light (640 nm) on muscle activity: a clinical study.
[16] Halliwell B, Gutteridge JC. Free radicals in biology and medicine. Oxford: Oxford University Press; 2000.
[17] Ferraresi C, Bertucci D, Schiavinato J, et al. Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness: Case-control Study with a Pair of Identical Twins. Am J Phys Med Rehabil. 2016 Oct;95(10):746-57.
[18] Baroni BM1, Rodrigues R, Freire BB, et al. Effect of low-level laser therapy on muscle adaptation to knee extensor eccentric training. Eur J Appl Physiol. 2015 Mar;115(3):639-47
[1] Leal-Junior EC, Vanin AA, et al. Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis. Lasers in Medical Science. 2015 Feb;30(2):925-39.
[2] Vanin AA, et al. What is the best moment to apply phototherapy when associated to a strength training program? A randomized, double-blinded, placebo-controlled trial : Phototherapy in association to strength training. Lasers in Medical Science. 2016 Nov;31(8):1555-1564.
[3] Ferraresi C, de Brito Oliveira T, et al. Effects of low level laser therapy (808 nm) on physical strength training in humans. Lasers in Medical Science. 2011 May;26(3):349-58.
[4] de Brito Vieira WH, Bezerra RM, et al. Use of low-level laser therapy (808 nm) to muscle fatigue resistance: a randomized double-blind crossover trial. Photomedicine and Laser Surgery. 2014 Dec;32(12):678-85.
[5] Barbosa R, et al. Effect of Low-Level Laser Therapy and Strength Training Protocol on Hand Grip by Dynamometry. Journal of Lasers in Medical Science. 2017 Summer;8(3):112-117.
[6] Miranda EF, Tomazoni SS, et al. When is the best moment to apply photobiomodulation therapy (PBMT) when associated to a treadmill endurance-training program? A randomized, triple-blinded, placebo-controlled clinical trial. Lasers in Med Science. 2018 May;33(4):719-727.
[7] De Marchi T, Leal-Junior ECP, et al. Photobiomodulation therapy before futsal matches improves the staying time of athletes in the court and accelerates post-exercise recovery. Lasers in Medical Science. 2018 Sep 27
[8] Lanferdini FJ, Bini RR, et al. Improvement of Performance and Reduction of Fatigue With Low-Level Laser Therapy in Competitive Cyclists. International Journal of Sports Physiology and Performance. 2018 Jan 1;13(1):14-22.
[9] Lanferdini FJ, Krüger RL, et al. Low-level laser therapy improves the VO2 kinetics in competitive cyclists. Lasers in Medical Science. 2018 Apr;33(3):453-460.
[10] Dellagrana RA, Rossato M, et al. Photobiomodulation Therapy on Physiological and Performance Parameters During Running Tests: Dose-Response Effects. Journal of Strength and Conditioning Research. 2018 Oct;32(10):2807-2815.
[11] Pinto HD, Vanin AA, et al. Photobiomodulation Therapy Improves Performance and Accelerates Recovery of High-Level Rugby Players in Field Test: A Randomized, Crossover, Double-Blind, Placebo-Controlled Clinical Study. Journal of Strength and Conditioning Research. 2016 Dec;30(12):3329-3338.
[12] Paolillo FR, Corazza AV, et al. Infrared LED irradiation applied during high-intensity treadmill training improves maximal exercise tolerance in postmenopausal women: a 6-month longitudinal study. Lasers in Medical Science. 2013 Feb;28(2):415-22.
[13] dos Santos Maciel T, Muñoz I, et al. Phototherapy effect on the muscular activity of regular physical activity practitioners. Lasers in Medical Science. 2014 May;29(3):1145-52.
[14] Paolillo FR, Corazza AV, Paolillo AR, Borghi-Silva A, et al. Phototherapy during treadmill training improves quadriceps performance in postmenopausal women. Climacteric; Journal of the International Menopause Society. 2014 Jun;17(3):285-93.
[15] Kelencz CA, Muñoz IS, etc. Effect of low-power gallium-aluminum-arsenium noncoherent light (640 nm) on muscle activity: a clinical study.
[16] Halliwell B, Gutteridge JC. Free radicals in biology and medicine. Oxford: Oxford University Press; 2000.
[17] Ferraresi C, Bertucci D, Schiavinato J, et al. Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness: Case-control Study with a Pair of Identical Twins. Am J Phys Med Rehabil. 2016 Oct;95(10):746-57.
[18] Baroni BM1, Rodrigues R, Freire BB, et al. Effect of low-level laser therapy on muscle adaptation to knee extensor eccentric training. Eur J Appl Physiol. 2015 Mar;115(3):639-47
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