Endurance athletes, particularly cyclists and runners, often face significant challenges that can impede their training and performance. The relentless cycle of intense training sessions without adequate recovery can lead to diminished performance and burnout. They can also encounter persistent muscle fatigue, prolonged recovery periods, and the looming threat of overtraining.
To prevent injuries, many athletes are constantly searching for effective and efficient methods to boost their recovery, training, and overall performance. One emerging modality that has garnered attention in the athletic community in recent years is red light therapy (RLT) for the body.
Learn how this therapy can affect your muscle performance and your overall efforts in developing your ability as an athlete with our experts at Rojo Light Therapy US.
The continuous strain endurance athletes subject their muscles to create microscopic tears in muscle fibers. The reparation process for this involves treating these tears while also reducing inflammation, both of which red light therapy can enhance.
After prolonged running or cycling sessions, athletes often experience delayed-onset muscle soreness (DOMS) caused by an inflammatory response. RLT can help mitigate this effect by reducing inflammatory markers such as prostaglandins and interleukins, which are responsible for pain and stiffness.
A study published in Lasers in Medical Science found that athletes who used low-level light therapy in the red and near-infrared spectrum post-exercise reported significantly less muscle soreness 24 to 72 hours after intense training compared to those who did not.
Another randomized, double-blind, placebo-controlled trial also produced the same results. Participants in this study who underwent phototherapy including red light therapy experienced notably less muscle soreness 24 to 72 hours post-exercise compared to those who received a placebo treatment.
RLT works by stimulating cytochrome c oxidase in the mitochondria, which enhances adenosine triphosphate (ATP) production, the primary energy source for cellular processes. This increased ATP availability speeds up muscle cell repair, allowing endurance athletes to recover faster between training sessions and reduce the risk of overuse injuries.
High-intensity endurance workouts elevate levels of creatine kinase (CK) and lactate dehydrogenase (LDH), both of which indicate muscle damage. Studies have demonstrated that RLT significantly reduces CK and LDH levels post-exercise, creating a protective effect against muscle degradation.
Through this, runners and cyclists may experience less long-term muscle fatigue and improved recovery timelines.
Beyond aiding in recovery, red light therapy may also play a role in directly improving endurance by enhancing cellular efficiency and oxygen utilization.
Regular exposure to red light has been associated with mitochondrial biogenesis, the formation of new mitochondria. A study in the Journal of Athletic Training found that red light therapy exposure over a six-week period led to an increase in mitochondrial biogenesis. This resulted in improved aerobic endurance and sustained power output in cyclists.
A higher mitochondrial density within muscle cells enhances oxidative capacity, allowing athletes to sustain prolonged physical activity with reduced fatigue.
RLT has been observed to enhance the oxygen-carrying capacity of blood, thereby improving muscle oxygenation during exercise. This effect can delay the onset of anaerobic metabolism, allowing for sustained aerobic performance.
As endurance athletes push their limits, their muscles require a consistent supply of ATP. But by boosting ATP synthesis, RLT provides muscles with a readily available energy source, allowing endurance athletes to increase their time until exertion.
In the demanding world of endurance sports, red light therapy can provide athletes with an additional advantage in terms of recovery and performance. Combining this treatment with other recovery methods such as cold therapy, compression garments, and strategic nutrition may create a synergistic effect, further enhancing muscle repair and performance gains.
For athletic individuals looking to take advantage of this advanced recovery tool, Rojo Light Therapy is here to help. Our premium devices are designed to deliver the right wavelengths for athletic performance and recovery. Explore our range or contact us today for more questions.
