Red Light Therapy vs Ice

Red Light Therapy vs Ice. If you were to take a sample of doctors and athletic trainers and ask them what therapy they recommend that people use for post-exercise muscle recovery, you are guaranteed to find that a majority will tell you to apply ice. 

Cryotherapy or icing has long been considered the gold standard for dealing with pretty much any kind of inflammatory process, including the muscle inflammation that occurs following strenuous exercise. Cryotherapy is a therapeutic technique that involves exposing the body or specific areas to extremely cold temperatures, typically using ice packs, cold water immersion, or specialized cryochambers.

But research has now clearly shown that when you put icing head-to-head with Red Light Therapy – which uses red and/or near infrared light to influence biology – and look at which one works better to support exercise recovery, Red Light Therapy consistently comes out on top.

In 2019, a scientific article was published that reviewed three clinical trials and two animal studies comparing cryotherapy to Red Light Therapy. Each human clinical trial administered both red and near infrared light, while the two animal studies used near infrared light only, and light or cryotherapy were applied following exercise. The outcome for each study was post-exercise muscle recovery.

All five studies found that Red Light Therapy was superior to cryotherapy at improving outcomes related to exercise recovery. This included decreased delayed onset muscle soreness and reduced muscle inflammation. The research also showed that in contrast to Red Light Therapy, cryotherapy did nothing to prevent muscle damage from occurring following strenuous exercise, since markers of muscle damage like creatine kinase were only reduced with Red Light Therapy. 

The superiority of Red Light Therapy over cryotherapy makes perfect sense when you consider the mechanisms of how the two modalities work. In a nutshell, red light therapy stimulates mitochondria to produce energy and modulate oxidative stress, decreasing cellular markers of inflammation. Red Light Therapy also induces cellular changes like increasing the production of growth factors. This is how it can have effects such as decreasing inflammation and healing damaged muscle fibers, and how it can positively influence many aspects of exercise recovery.

In contrast, cryotherapy constricts blood vessels and decreases blood flow, which leads to less edema formation (swelling). This might reduce inflammation and decrease pain, but it really does nothing on a cellular level to support healing. In fact, it’s been argued by some experts to do the opposite. Several criticisms of cryotherapy have been raised, including that it only provides temporary relief and does not promote long-term healing.

The studies described in this analysis used light that was quite low in intensity. Light intensity refers to the amount of light being delivered by a device. It is also sometimes called irradiance, and it’s usually measured in units called mW/cm2. Red Light Therapy devices on the market vary widely in terms of their intensity. While it’s common to see marketing claims that high intensity products (at upwards of 100mw/cm2) are needed to reap the benefits of Red Light Therapy, this research (and a lot of other studies too), show that this is false. 

When it comes to using Red Light Therapy for post-exercise muscle recovery, research has clearly shown that more is not better. Instead of high intensity products, it’s best to use a device that delivers both red and near infrared light at a low to moderate intensity. Fringe Red Light Therapy products are great options for post-exercise support, delivering the optimal intensity of light at between 20 and 40mw/cm2. This is like the intensity of the sun. Fringe Red Light Therapy wraps even have the advantage of being portable and cordless, offering the flexibility of immediate use, including on the sideline!

So, the next time you have a hard workout, reach for a Red Light Therapy device instead of ice to support muscle healing. And the advantages of Red Light Therapy over cryotherapy extend to healing for other conditions as well. Basically, you can use Red Light Therapy for anything that you would consider using ice for. By using Red Light Therapy instead, you’ll not only decrease pain and inflammation, but you’ll also activate cellular healing mechanisms that will help you to feel better faster.

Dr. Genevieve Newton, DC, PhD  spent close to 20 years as a researcher and educator in the field of nutritional sciences before joining Fringe as its Scientific Director. Gen’s job is to “bring the science” that supports Fringe’s products and education. She is passionate about all things Fringe, and is a deep believer in healing body, mind and spirit using the gifts of the natural world. 

The contents in this blog; such as text, content, graphics are intended for educational purposes only. The Content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider.

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