Pre-Workout vs Post-Workout Red Light Therapy

How to Use Red Light Therapy to Improve Performance and Speed Up Recovery

Using red light therapy before exercise supports performance readiness.
Using it after exercise supports recovery, inflammation control, and tissue repair.

Understanding how and when to use red light therapy can help you train harder, recover faster, and stay consistent without burning out.

At Camarata Chiropractic & Wellness, we guide athletes and active adults throughout North Chili, Chili, Churchville, Spencerport, Monroe County, and Rochester, NY on how to use red light therapy strategically for both performance and recovery.

How Red Light Therapy Works (Quick Refresher)

Red light therapy—also known as photobiomodulation—uses specific red and near-infrared wavelengths to stimulate the mitochondria inside your cells.

This leads to:

• Increased ATP (cellular energy)

• Improved circulation and oxygen delivery

• Support for tissue repair and inflammation regulation

• Enhanced nervous system balance

Because red light therapy works at the cellular level and does not rely on heat, it can be used frequently and strategically around training.

Read this full article: What Is Full-Body Red Light Therapy and Why Is Everyone Talking About It in 2026?

Pre-Workout Red Light Therapy

Priming the Body for Performance

Potential Pre-Workout Benefits

• Improved muscle readiness and flexibility

• Enhanced circulation and oxygen delivery

• Increased cellular energy availability

• Reduced stiffness and restriction

• Improved neuromuscular activation

Many athletes report feeling looser, more mobile, and more prepared when red light therapy is used before training, practice, or competition.

When to Use Pre-Workout Red Light Therapy

• Before strength training or lifting

• Before running, cycling, or endurance work

• Before team sports or practices

• Before mobility or movement sessions

Typical Timing

• 10–15 minutes

• Used shortly before warm-up or activity

Pre-workout red light therapy acts as a cellular warm-up, supporting tissues without stressing the body.

Post-Workout Red Light Therapy

Accelerating Recovery and Reducing Inflammation

After exercise, muscles and connective tissues experience:

• Micro-stress and micro-damage

• Temporary inflammation

• Nervous system activation

Red light therapy helps support the body’s natural recovery processes during this critical window.

Potential Post-Workout Benefits

• Faster muscle recovery

• Reduced soreness and stiffness

• Inflammation regulation

• Improved tissue repair

• Nervous system down-regulation

• Better recovery between training sessions

When to Use Post-Workout Red Light Therapy

• After workouts or training sessions

• After games or competitions

• After long workdays with physical strain

• During high-volume or intense training phases

Typical Timing

• 10–20 minutes

• Used shortly after activity or later the same day

Post-workout red light therapy supports recovery efficiency, helping you feel better sooner and train more consistently.

Pre vs Post: Which Is Better?

The answer depends on your goal.

Many active individuals use both, depending on their training schedule and recovery needs.

Full-Body Red Light Therapy for Total Performance Support

The Trifecta Pro 450 delivers full-body red light therapy, meaning muscles, joints, fascia, and nerves are supported simultaneously.

This is especially valuable because:

• Training stresses the entire body—not just one muscle

• Recovery needs are systemic, not localized

• Full-body exposure improves efficiency and consistency

Whether used pre-workout, post-workout, or both, full-body red light therapy supports total athletic performance and recovery.

Backed by Research (Explore It Yourself)

For those who like to dig into the science, we encourage you to explore the research directly.

Head to Google Scholar and search:

• red light therapy athletic performance

• red light therapy muscle recovery

• photobiomodulation exercise recovery

You’ll find extensive research examining how red light therapy influences performance markers, inflammation, fatigue, and recovery.

How Our Team Uses Red Light Therapy Around Training

Dr Sam Camarata, Dr Brian and Dr Joe use red light therapy regularly around workouts and physically demanding days in the office.

• Before training: to support mobility, readiness, and tissue prep

• After training: to support recovery, inflammation control, and nervous system balance

This real-world use is one of the reasons advanced red light therapy was brought into the clinic—so patients and the community can benefit from the same approach.

Who Should Use Pre- and Post-Workout Red Light Therapy?

This strategy is ideal for:

• Athletes of all levels

• Active adults and weekend warriors

• Fitness enthusiasts and gym-goers

• Runners, golfers, lifters, cyclists, and team sport athletes

• Anyone who wants to recover faster and perform better

Experience Performance-Focused Red Light Therapy in North Chili, NY

Get a Hold of Us

Camarata Chiropractic & Wellness
3237 Union St, North Chili, NY 14514
Phone: 585-617-4145
Email: info@camaratachiropractic.com

Facebook: https://www.facebook.com/camaratachiropractic
Instagram: https://www.instagram.com/camarata_chiro/

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