Red Light Therapy Panels Aren’t Built the Same – and Neither Are You

Distance, Time, and Dose – How They All Connect

Red light therapy panel for muscle recovery and skin health

Distance: A greater distance reduces the mW/cm² reaching your skin. That means you'll need more time to achieve the same joules. What even are joules? Joules are a measurement of energy, photons are form of energy. So when I say Joules, I’m talking about the amount of light energy reaching your skin in a meaningful way. Are you told that by many companies, nope! You are still told 20 minutes 5-14 times a week. What if you are 5cm away? What if you are 100cm away? What if you have dark skin compared to light skin? Does it matter – yes!
Time: Minutes alone don't tell the full story. Minutes × mW/cm² = energy (J/cm²). If you don’t know either (or a company is telling you little lies from a solar meter), are you really getting the most from your device?
Coverage: Larger panels provide a systemic effect. Smaller, targeted devices for spot treatment penetrate deeper locally. Which do you want, which do you yourself need. Personal is always going to be the best way!
Wavelength: Wavelengths matter when it comes to penetration. Even those in the 800nm range vary when it comes to penetration depth with 810nm seemingly able to penetrate slightly deeper. Wavelengths aren’t created completely even – so wavelengths matter. If a panel has only a few 810nm but loads of 850nm, ask why. I will tell you why in most cases – it’s cheaper. 850nm is still a good wavelength, but it is there because it is common, easy to source and cheap, not because it is the best. So when companies say “clinically studied” wavelengths they aren’t being dishonest but they perhaps aren’t telling you’re the whole truth either. Wavelengths can matter a lot if you have specific issues.

Sometimes simple is best. Most red light therapy will have some positive effect. However if you massively under do it, then it won’t give you what is possible. If you massively over do it, then again it then your body won’t respond in the best possible way. Light therapy is brilliant though and I will tell you why. You can play around!! Want safe progression? Move closer, but cut back on time. Or stand farther away and increase the duration. Pay attention to how your body responds. Downsides are very infrequent, and I am here to help you get on the right path by gain an idea of the “research backed” window of positive results. Remember that you are human and how you respond to light is different to you brother/sister/Father/mother/neighbor, literally everyone is different. So you will respond to red and infrared light differently as well. Your dose will be different to the person next to you!

Finally – how you use red light therapy for muscle recovery will be different to how you use red light therapy for skin issues. Again 20 minutes 5-14 times a week serves very little purpose.

For example 20 minutes and 30cm might be a good amount of light energy for skin related issues based on skin reflection and the strength of a lot machines. However, it might not be enough for muscle or joint issues. Can you use it for both, absolutely. Let’s have a quick look at performance and recovery research evidence

What Do Studies Say About Performance and Recovery?

Systematic reviews report improved muscle performance, reduced DOMS, and faster strength recovery when the dose is right. Meta-analysis, PBM in human muscle.
Red (660 nm) and NIR (830 nm) can delay fatigue and enhance performance when used correctly. Study.
Parameters are everything: irradiance, fluence, and area dictate the outcome. Parameter review.

Seasons in Norway: Same Body, Different Light

Have you ever thought about it. You spend more time indoors away from the natural reds and near infrareds that you get when you outside in the summer. Do you think your light therapy or photobiomodulation needs might change?

How do I use red light therapy differently summer to winter:

Summer: Prioritize the sun and natural daylight. Use your panel targeted for recovery or specific issues, the more melanin I have (the more tan I get) the longer I use the red light because melanin absorbs more light so I need a little more.
Winter: Opt for more systemic support. Morning sessions give a better start to the day. Post-workout can shorten DOMS and keep me productive on the long dark winter days.

Training indoors year-round or training outside in the summer and then inside during winter. Use red light therapy before your training in the morning, Take your lunch break outside when possible.

Two Practical Paths – Which One Fits You Today?

Full-Body / Systemic: PulseWave Pro (Large Body). Ideal when energy, sleep, and training volume are your focus.
Local / Travel: Compact handheld device for shoulders, knees, Achilles tendons. Find options in our panel and device collection.

Your Personal Protocol – Start Here

Choose your goal: energy, sleep, DOMS, joints.
Starting dose: 4–8 J/cm² on the target area, 1–3 times per week. Increase to 10–20 J/cm² if tolerated well.
Distance: 10–30 cm for panels with high irradiance. 2–10 cm for small heads.
Time: Calculate based on your device's mW/cm². Adjust in small steps.
Evaluate after 2–3 weeks. Better sleep? Less DOMS? Adjust frequency, not just time.

Background: Dose-response is biphasic. Too high doses can lead to a flat response. Read more.

Example: Leg Day and DOMS

Before workout: 5-12J/cm² per muscle group (quads, hamstrings, calves) to shift peak soreness closer to day 1. If you have a larger panel, this could be as little as 4-5 minutes nice a and close
After workout: 6–10 J/cm² per muscle group for heavy loads (I tend to do this as an optional – If I don’t have the time, no problem. I might do a near infrared only on my lower half later in the evening to help recovery, but not disrupt melatonin).
Next day Same as day one or whole body session to improve whole body inflammation, lymphatic drainage and recovery.

Adjust the numbers up or down based on your panel, distance, and how you actually feel the day after.

Frequently Asked Questions

“Can I Just Follow 20 Min × 5 Days?”

You could, but you risk underdosing or overdosing. Minutes aren't the dose. Dose = mW/cm² × time. There is paper that basically said any dose (within reason) would be beneficial, it is just about optimizing it for you. I have seen many people over do it and many people use way to little and become disheartened. As soon as I explained this, they were getting much better results and were happy.

“Which Wavelength Is Best?”

Combinations of 630–660 nm and 800–850+ nm cover both surface and deeper tissues. Choice depends on your goal and device.

“How Do I Know If I’m Close to the Right Dose?”

Better sleep quality, faster recovery, steadier energy, less lingering DOMS. If you feel drowsy and drained right after, dial it down.

Internal Links

Utmerket kvalitet og service

Veldig fornøyd med vårt pulse wave pro panel med stativ. Er glad for å ha stativet da vi opplever det som mye mer avslappende når vi kan ligge. Kjøpte primært for å unngå høst og vinters negative effekter på energi, og kjenner at panelet gjør jobben og energien holder seg høy. Dominic sender også med egne guider til bruk, og har vært engasjert med råd gjennom hele prosessen i forhold til å finne riktig panel til oss.

Meget fornøyd !

Kjøpte dette produktet for å hjelpe meg med tannverk i påvente av spesialist time. Hjalp veldig og lindret smertene. Veldig fornøyd med god service også :)

PEMF pad

This device is not as strong as in clinics but it works if you use it often for pain at least 4 times a week but everyday is fine also. It takes time so don’t expect a miracle over night! I have nerve pain in my shoulder blade & I use the pad at a higher setting & it helps me manage my pain.

Topp kvalitet!

Jeg har bare brukt produktet i noen uker, så jeg kan ikke si noe om effekten av behandlingen helt ennå. Men jeg er veldig fornøyd med kjøpet mitt. Apparatet virker å ha førsteklasses kvalitet, og den lille touchskjermen har ulike programmer som skin, joints, muscles, universal osv, som er programmert til å ha optimale rødlysinnstillinger. Løp og kjøp!

Nice Little Book

I got this for free during a promotion and I like it. It has some concise information and practical examples to help. I would have paid the money for it as it has changed the way I use my Red Light device and I can feel the difference already. If you are stressed and have red light therapy, you should read this!

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