Preventing Muscle Soreness with Infrared Light Therapy Devices: A Pro Guide

Muscle soreness—whether you know it as DOMS (delayed onset muscle soreness) or just the familiar post-exercise ache—is a signal from your body that muscles have been exerted beyond their usual limits. It indicates that microscopic damage has occurred in your muscle fibres, resulting in an inflammatory response as your body heals. Although this procedure is ultimately the principle behind hypertrophy and muscle growth, the discomfort can be an unpleasant roadblock to maintaining consistency in training. When standard treatments fail to provide relief, infrared light therapy devices offer a non-invasive option for helping muscles heal and stay healthy. 

In this post, we'll look at the advantages of infrared (IR) light treatment for muscular soreness, from the cellular processes to the best ways to get the most of your therapy device. Whether you're a determined athlete or simply want to assist your muscles through everyday life, IR therapy may be exactly what you need - explore for more with the team at Rojo Light Therapy NZ!

The science behind IR light therapy and muscle recovery

IR light therapy, or photobiomodulation (PBM), delivers IR wavelengths that penetrate deep into muscle tissues. When these IR wavelengths reach your muscle cells, they activate mitochondrial activity—boosting ATP (adenosine triphosphate) production, which powers cellular repair and regeneration.

When ATP production is enhanced, cells can repair the tiny tears caused by physical exertion more quickly. This cellular boost reduces the time needed for inflammation to subside, minimising the discomfort associated with muscle soreness. IR light's ability to reach muscles deeply without generating heat on the skin's surface also makes it a safe, painless option for pre- and post-workout routines.

Getting the best results: How to use IR light therapy devices

Proper usage is key to getting the most out of IR light therapy to prevent muscle soreness. Here's a breakdown of when and how to use infrared light therapy devices for optimal recovery and performance.

Pre-workout preparation

• Duration: Before exercising, apply your IR treatment device to the primary muscles you'll be using (legs, arms, or core) for about 10 minutes.
• Placement: Concentrate on soreness-prone spots, such as runners' quadriceps and hamstrings or weightlifters' arms and shoulders.
• Benefits: This warms the muscles from within and increases blood flow, improving the flexibility of your muscle tissue and reducing stiffness before you hit the gym.

Post-workout recovery

• Duration: Use the device for 15-20 minutes post-exercise on the engaged muscles.
• Consistency: Make IR light therapy a consistent part of your post-workout ritual for optimal results.
• Benefits: This allows your muscles to calm down, minimises inflammation, and jumpstarts cellular repair, ultimately reducing the severity of soreness.

Daily maintenance for athletes

• Routine: Integrate short IR light therapy sessions (10-15 minutes) into your daily schedule, even on rest days. This is especially beneficial for those engaging in high-intensity or frequent training sessions.
• Benefits: Regular IR therapy maintains optimal circulation, keeps inflammation in check, and supports ongoing muscle health, all contributing to reducing future soreness.

How to choose the suitable IR Therapy Device

Selecting a device that suits your needs is important, as there are various options on the market. Here are some factors to consider:

1. Wavelength and power density

Infrared light therapy devices with wavelengths ranging from 800 to 900 nm are suitable for muscle recovery. This wavelength effectively penetrates muscle tissue without warming the skin too much - for therapeutic muscle applications, aim for a power density of approximately 100 mW/cm².

2. Device size and portability

Consider where and how frequently you expect to use your device. Handheld or small portable devices are ideal for targeting specific muscle groups while on the go, while larger panels or units may be preferable for people who want to cover more surface area, such as the back or legs, during each session.

3. Quality and safety certifications

To ensure quality and safety, only purchase devices that meet safety certifications. Certified devices meet therapeutic standards and safety regulations through rigorous testing.

Preventing muscle soreness doesn't have to be a complex process. With the right device, you can make quicker, smarter recoveries an achievable goal. At Rojo Light Therapy NZ, our selection of infrared light therapy devices is designed to support you in every step of your fitness journey, helping you stay ahead of soreness and push your limits.

Explore our collection at Rojo Light Therapy NZ, and let us help you reach your fitness goals pain-free!