The researchers conducted a comprehensive review of clinical trials and case-control studies to assess PBM’s effects on muscle performance and recovery. A total of 46 studies with 1,045 participants were included, focusing on both trained and untrained individuals, as well as elite athletes. The study analyzed PBM’s influence on several performance metrics, including:
- Fatigue resistance
- Number of repetitions performed
- Muscle torque and hypertrophy
- Creatine kinase (CK) levels (a marker of muscle damage)
- Delayed onset muscle soreness (DOMS)
- Lactate accumulation and clearance
Methods: How Was the Research Conducted?
The researchers followed a structured approach, retrieving studies from MEDLINE up to 2016. They classified PBM application into two main strategies:
- Pre-Conditioning Before Exercise – Light therapy applied before workouts to enhance endurance, reduce muscle fatigue, and boost performance.
- Post-Exercise Recovery – PBM applied after exercise to speed up muscle repair, reduce inflammation, and minimise soreness.
PBM Device Types & Wavelengths Used
The studies utilized various PBM devices, including:
- Single laser probes
- Clusters of laser diodes
- LED clusters
- Mixed laser and LED arrays
- Flexible LED mats
The most commonly used wavelengths were red (630-660nm) and near-infrared (808-950nm) due to their ability to penetrate deep into muscle tissue.
Key Findings: The Performance & Recovery Benefits of PBM
The study found overwhelmingly positive results when PBM was applied before or after exercise:
1. Improved Muscle Endurance & Strength
- PBM applied before exercise led to increased repetitions and prolonged time to exhaustion, particularly in resistance training and isokinetic exercises.
- Athletes receiving PBM before training had greater maximal voluntary contraction (MVC) and higher 1-rep max (1-RM) test scores.
2. Faster Recovery & Reduced Muscle Damage
- PBM significantly lowered creatine kinase (CK) levels, indicating less muscle breakdown.
- Studies showed a decrease in muscle soreness (DOMS) up to 96 hours post-exercise.
3. Enhanced Cellular Function & ATP Production
- PBM stimulates mitochondria, increasing ATP (energy) production, which is vital for muscle performance and recovery.
- Muscles treated with PBM exhibited reduced oxidative stress and inflammation.
4. Increased Blood Flow & Oxygen Utilization
- PBM improved blood circulation, enhancing oxygen uptake and nutrient delivery to muscles.
- Runners using PBM before treadmill tests experienced longer running times and higher VO2 max levels.
Best Application Strategies: When & How to Use PBM for Maximum Benefits
The study analyzed the optimal timing and dosage for PBM application:
- Pre-Exercise Application (3-6 hours before training) resulted in the best performance enhancement.
- Post-Exercise PBM was ideal for reducing soreness, muscle damage, and speeding up recovery.
- Energy Dosage Matters – The most effective PBM doses ranged between 20-80J for upper limbs and 56-315J for lower limbs.
- Too Much Light Can Reduce Benefits – A biphasic dose-response was noted, meaning excessive PBM exposure did not yield better results.
Implications for Athletes & Sports Performance
The findings of this research reinforce PBM’s role as a powerful recovery and performance tool. Whether used before training to enhance endurance and strength or after workouts to accelerate muscle repair, PBM offers a natural, non-invasive method to optimise athletic performance.
Given these advantages, PBM devices provide an innovative solution for athletes, trainers, and physiotherapists looking to take muscle recovery and performance to the next level.
Final Thoughts: Is PBM the Future of Sports Recovery?
As PBM gains traction in elite sports, discussions around its regulation in competition settings are emerging. With its ability to enhance endurance, reduce muscle damage, and improve recovery, it may soon become a staple in sports science. Future research will continue refining the best application parameters, but one thing is clear—PBM is revolutionising the way we approach athletic recovery and performance.
Interested in Trying PBM for Recovery?
Explore MyoFlux—Australia’s first red light cupping system designed to enhance recovery, reduce soreness, and optimise performance with the power of PBM.