CrossFit is a high-impact style of functional fitness that incorporates weightlifting, gymnastics, HIIT, and endurance training. Athletes tend to push their bodies to the brink, frequently engaging in several sessions per week designed to bolster strength, endurance, agility, and flexibility. While this intensity develops general athleticism, it also takes a toll on the muscles, joints, and nervous system. With high-impact movements, and repetitive strain in different muscle groups, muscle fatigue, soreness, and later injuries can occur.
Why Traditional Recovery Methods May Not Be Sufficient for CrossFit Athletes?
Conventional recovery techniques such as stretching, foam rolling, ice baths, and massage do indeed relieve soreness and improve range of motion. However, with the intensity and frequency of CrossFit training, these techniques alone can sometimes fall short when it comes to maximizing recovery and performance[1]. Owing to this, most athletes look towards advanced recovery tools to speed up the muscle repair process, lower inflammation, and improve overall recovery. One such new, evidence-based recovery practice is red light therapy (RLT).
Red Light Therapy's Science-Backed Benefits for Muscle Recovery and Performance
How Red Light Therapy Works at a Cellular Level to Promote Muscle Repair?
Low-level laser therapy (LLLT), or photobiomodulation (PBM), also known as red light therapy, is a treatment that uses specific wavelengths of red and near-infrared light to penetrate the skin to prompt cellular function. These wavelengths are absorbed by mitochondria, the powerhouse of the cell, increasing adenosine triphosphate (ATP) production. Ensuring more ATP is available enhances cellular repair and regeneration, efficiently aiding muscle recovery and decreasing oxidative stress. RLT also increases circulation, helping to deliver oxygen and key molecules to fatigued muscles, speeding healing, and lowering inflammation.
Studies and Research Supporting Red Light Therapy's Effectiveness in Reducing Muscle Soreness and Fatigue
Red light therapy is effective in enhancing athletic recovery according to several scientific studies. Studies have demonstrated that RLT can decrease muscle soreness by 70 % and significantly increase recovery time[2]. A study in The Journal of Evidence-Based Complementary and Alternative Medicine found that athletes who received red light therapy before and after workouts experienced less delayed onset muscle soreness and better muscle function than those who didn’t. However, those studies also indicated that RLT may slightly improve muscle strength and endurance by improving cellular function and decreasing inflammation in the body, which can be beneficial for those doing high-intensity bouts of exercise, such as CrossFit.
Optimizing CrossFit Workouts with Red Light Therapy: Practical Applications
Pre-Workout Red Light Therapy: Enhancing Warm-Up and Reducing Risk of Injury
You could use red light therapy before a workout to prepare your muscles and joints for high-strain activity. RLT can improve flexibility and range of motion, which in turn reduces the likelihood of getting strains and injuries by increasing circulation and reducing stiffness. Several athletes use red light therapy in their warm-up regimen to have the major muscle groups exposed to red and near-infrared light for approximately 15 to 20 minutes before beginning their training.
Post-Workout Red Light Therapy: Accelerating Recovery and Minimizing DOMS (Delayed Onset Muscle Soreness)
Post-workout recovery is really important, especially after a rigorous CrossFit workout. Red light therapy post-workout can reduce muscle inflammation, relieve soreness, and promote the optimization of microtears in muscle fibers. Several studies have shown that red light therapy can reduce muscle damage biomarkers, such as creatine kinase (CK) and lactate dehydrogenase (LDH), which allows athletes to recover faster and train sooner with less discomfort[3].
Red Light Therapy's Role in Enhancing CrossFit Performance Beyond Recovery
Improving Joint Health and Reducing Inflammation for Enhanced Mobility and Flexibility
CrossFit includes explosive movements, Olympic lifts, and deep squats that can strain joints significantly. Inflammation or pain in a joint that has chronic problems can affect an athlete’s performance — and longevity — in the sport. According to the Journal of Arthritis Research Therapy, joint inflammation is reduced by red light therapy through the reduction of cytokines and enhanced tissue repair[4]. In athletes and those suffering from joint discomfort or overuse injuries in which mobility becomes restricted, consistent use of RLT can improve overall mobility, and reduce the risk of chronic conditions such as tendinitis or arthritis.
Potential Benefits for Sleep and Stress Reduction, Indirectly Enhancing Overall Athletic Performance
The ability of an athlete to recover and perform optimally is largely dependent on sleep and stress management. In short, however, red light therapy may help you sleep better by improving your production and regulation of melatonin and your circadian rhythm. Better-quality sleep benefits muscle recovery as well as lowering cortisol levels, the latter being crucial for stress management and hormonal equilibrium. By helping athletes with sleep and stress management, RLT indirectly enhances performance and well-being.
Integrating Red Light Therapy into Your CrossFit Routine: Practical Considerations
Choosing the Right Red Light Therapy Device for Home Use or Gym Integration
For CrossFit athletes who want to incorporate red light therapy into their routine, choosing the right device is important. Home-use devices include handheld units and full-body panels that deliver localized or comprehensive treatment. To pick the right device, you must know things like wavelength (630–850nm is ideal for muscle recovery), intensity, and treatment area. In fact, some CrossFit gyms and wellness studios now include red light therapy among the offerings, so athletes can easily add RLT to their post-workout protocol.
Frequency and Duration of Red Light Therapy Sessions for Optimal Results
Red light therapy only works when applied appropriately and consistently. For muscle recovery and enhanced performance, 15–30 minute sessions on a targeted area, 3–5 times per week are generally recommended. Athletes chronically dealing with pain or are injured may want to apply this more regularly. Although RLT is non-invasive and safe, using it too often can lead to diminishing returns, so it´s important to adhere to manufacturer guidance and pay attention to your body.
Conclusion
It is no secret that CrossFit athletes take their bodies to the extreme, which makes recovery an integral part of their training program. A scientific approach to promoting muscle recovery, reducing soreness, enhancing joint health, and improving performance is red light therapy. By incorporating red light therapy into their routine—be it as a pre-workout priming tool, a post-workout recovery aid, or a comprehensive means to achieve better sleep and lowered stress—CrossFit athletes can optimize their performance and sustain their peak physical condition for the long haul. When paired with the right device and used correctly, RLT can be the hero we need when it comes to CrossFit prowess.
References
- da Costa, Taline Santos, et al. “CrossFit®: Injury prevalence and main risk factors.” Clinics (Sao Paulo, Brazil) vol. 74 e1402. 25 Nov. 2019, doi:10.6061/clinics/2019/e1402
- Chang, Wen-Dien, et al. “Effects of 830 Nm Light-Emitting Diode Therapy on Delayed-Onset Muscle Soreness.” Evidence-Based Complementary and Alternative Medicine, vol. 2021, 19 Jan. 2021, pp. 1–7, https://doi.org/10.1155/2021/6690572
- Ferraresi, Cleber, et al. “Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness: Case-control Study with a Pair of Identical Twins.” American Journal of Physical Medicine & rehabilitation vol. 95,10 (2016): 746-57. doi:10.1097/PHM.0000000000000490
- Alves, Ana Carolina et al. “Effect of low-level laser therapy on the expression of inflammatory mediators and neutrophils and macrophages in acute joint inflammation.” Arthritis research & therapy vol. 15,5 (2013): R116. doi:10.1186/ar4296
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