Red Light Therapy for Joint & Muscle Pain: What You Need to Know
Your shoulder aches on Monday. By Thursday, it's your knee. Then your lower back joins the party after a long day of carrying groceries, laptops and everyone else's to-do lists. If that sounds familiar, you're not imagining it. Midlife is the marathon nobody trained you for, and as estrogen declines, many women notice their muscles and joints feel different than they used to.
Red light therapy, also known as photobiomodulation (PBM), uses specific wavelengths of light and has been studied for a range of uses, including muscle and joint pain. In this guide, we'll walk through how it works, where on the body it can be used, what wavelength and dose actually mean, and what to look for when choosing a device for targeted muscle and joint pain relief.
Jump to: How it works | Where to use it | Arthritis pain | Wavelength | Dose | Wrap vs. panel | Session length | FAQs
Does red light therapy help joint and muscle pain?
Photobiomodulation has been studied as a noninvasive approach to certain types of muscle and joint pain. Some clinical research has found reductions in pain, but results vary by condition and by how the light is delivered.
One 2024 systematic review and meta-analysis published in Physical Therapy looked at 10 randomized, placebo-controlled trials involving 542 people with knee osteoarthritis. It found that photobiomodulation reduced pain at rest compared with placebo. Read the study summary on PubMed.
A separate 2024 systematic review in the Journal of Strength and Conditioning Research looked at six randomized trials in injured athletes. It found an overall positive effect of photobiomodulation on musculoskeletal pain, although it didn't find evidence that PBM shortened the time it took athletes to return to play. Read the study summary.
Both reviews point in an encouraging direction, and researchers are still working to pin down the details. The knee osteoarthritis review rated the certainty of its evidence as very low and called for more research, including on dosing.
The takeaway: red light therapy can be a helpful part of your overall approach to muscle and joint pain, alongside the movement, rest and care that work for you. It eases pain; it doesn't cure the underlying cause.
How does red light therapy work?
Red light therapy uses specific wavelengths of visible red light. It sits within the broader field of photobiomodulation, which studies how light interacts with the body's tissues, including how it supports cellular energy production.
Here's the part most "red light" marketing skips: wavelength is only one piece of the picture. How well a session works also depends on:
- Wavelength: the type of light being delivered, measured in nanometers (nm)
- Irradiance: how much light power reaches an area, measured in mW/cm²
- Energy density (fluence): the total light energy delivered to an area, measured in J/cm²
- Session time: how long the area is exposed
- Placement: how and where the light actually reaches your body
That's why two devices that both say "red light therapy" on the box can deliver very different experiences.
Where can red light therapy be used for pain?
Depending on the device and its intended use, red light therapy can be applied to many different muscles and joints. ILYEO™ body, our wearable red light therapy device, can be used on the neck, shoulder, elbow, wrist and hand, upper and mid back, lower back, abdomen, hip, knee, and ankle and foot. You'll find a full body map below.
Shoulder Stiffness & muscle knots Upper & Mid Back Muscle spasms & tightness Elbow Soreness from repetitive strain, lifting, or sports Abdomen Cramping & cycle pain Hand Stiffness & arthritis Ankle & Lower Leg Minor sprains, stiff joints, & shin splints Neck Tension, stiffness, and strain from posture, sleep, or stress Lower Back Everyday aches & chronic pain Hip Aches, stiffness, or tightness Wrist Soreness from typing, gripping, or repetitive tasks Knee Minor arthritis pain & post-workout soreness Foot & Heel Heel and arch pain, or tired, achy feet
- 01 Neck Tension, stiffness, tech neck
- 02 Shoulder Frozen shoulder, rotator cuff, knots
- 03 Elbow Tennis elbow, golfer's elbow
- 04 Wrist De Quervain's, carpal tunnel
- 05 Hand Trigger finger, stiff joints
- 06 Upper & Mid Back Knots, spasms, tightness
- 07 Lower Back Strain, herniated disc, sciatica
- 08 Abdomen Cramping, cycle changes
- 09 Hip Bursitis, arthritis, tight hips
- 10 Knee Runner's knee, arthritis
- 11 Ankle & Lower Leg Sprains, Achilles, shin splints
- 12 Foot & Heel Plantar fasciitis, arch pain
Red light therapy for knee pain
The knee is one of the most studied areas for photobiomodulation, especially in people with knee osteoarthritis. Studies vary in their methods and results, but some have reported reductions in knee pain.
ILYEO body can be placed directly over the source of knee pain, whether that's the inner or outer knee joint or over the kneecap.
Red light therapy for lower back pain
A wearable device can sit right over the part of your lower back that's bothering you, rather than lighting up a much larger area of your body. ILYEO body is designed for lower-back use, with the light window placed against the muscle, joint or lumbar spine.
Red light therapy for shoulder pain
The shoulder's curved shape can make it tricky to keep a flat light source in position. ILYEO body is made from flexible, medical-grade silicone that contours to your body, so it can rest against the back or front of the shoulder, depending on where you feel it.
Red light therapy for neck pain
ILYEO body can be positioned on the back or side of the neck. Avoid placing it on the front of the throat.
Other areas
ILYEO body can also be used on the elbow, wrist and hand, hip, ankle and foot, upper and mid back, and abdomen, so you can place it over the specific muscle or joint that needs attention that day.
Does red light therapy help arthritis pain?
Photobiomodulation has been studied for arthritis-related pain, most often knee osteoarthritis, including in the review above. It's a promising area of research, and it's important to know what red light can and can't do. It can ease arthritis pain and stiffness. It isn't a cure for arthritis or a replacement for care from your healthcare provider.
ILYEO body is an FDA-registered Class II, 510(k)-exempt medical device. ILYEO body is indicated for the temporary relief of minor muscle and joint pain, arthritis pain and stiffness, and muscle spasms, and for the temporary increase of local blood circulation. It is intended for home use by adults 18 and older.
What wavelength of red light is used for muscle and joint pain?
Wavelength describes the type of light a device produces and is measured in nanometers (nm). Photobiomodulation research uses a variety of wavelengths, and there isn't one wavelength that's "best" for every type of pain or every goal.
And wavelength isn't the only number that matters. A device also has to deliver the right amount of light energy, to the right spot, for the right amount of time.
What wavelength does ILYEO body use?
ILYEO body uses 662 nm ±5 nm precision red light, delivered through 12 high-powered LEDs that sit directly against your skin. In one 10-minute session, it delivers up to 28 J/cm² of red light energy to the area you're focusing on.
How many joules should a red light therapy device deliver?
There isn't one universal number of joules that's ideal for every red light therapy session. A big joules number on its own doesn't guarantee a better result. These numbers work together:
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In plain English: what matters most is how much light energy actually reaches the spot that hurts. A panel with hundreds of LEDs spread across a large surface, sitting a foot or two away, doesn't automatically mean more energy reaches your knee.
For ILYEO body, the numbers are measured, not estimated: an average irradiance of up to 47 mW/cm² and up to 28 J/cm² of red light energy in one 10-minute session, independently lab-tested. ILYEO body is also third-party tested to IEC medical electrical and photobiological safety standards.
When comparing devices, look for a manufacturer that clearly shares its wavelength, irradiance, dose and recommended session protocol, rather than choosing based on the largest number on the box.
Red light therapy wrap vs. panel: What's the difference?
Red light therapy devices come in many forms, including large panels, handheld devices and wearable pads or wraps. The biggest practical difference is how the light reaches your body.
| Wearable red light device | Red light panel | |
|---|---|---|
| Positioning | Placed directly against a targeted area | Positioned at a distance from the body |
| Area covered | Targeted | Typically broader |
| Hands-free use | Often possible | Typically stationary |
| Body contours | May conform to joints and muscles | Flat light source |
| Best suited to | A specific muscle or joint | Broader light exposure |
Neither format is automatically better. If you want light across a large part of your body, a panel may suit you. If you're focused on one knee, shoulder, elbow or other specific spot, a wearable device puts the light right where you need it.
A wearable approach to red light therapy
ILYEO body by Joylux is a wearable red light therapy device designed for targeted relief of muscle and joint pain. No mat. No panel. No waiting room.
Instead of asking you to sit still in front of a panel, ILYEO body contours to your body and rests its LED surface directly against clean, dry skin. The adjustable strap keeps it in place, so you can go hands-free at your desk, on the couch or while you make dinner. It's cordless and rechargeable, and it combines precision red light with soothing heat up to 43°C (109°F) and gentle vibration for a more comfortable session.
The free ILYEO app connects by Bluetooth and offers personalized session protocols, guided placement instructions, reminders and pain tracking, so you can see how you're feeling over time.
ILYEO body is $199, a one-time purchase, and it's FSA/HSA eligible.
How do you position red light therapy for different areas of the body?
With a wearable device, placement depends on the area you're focusing on. ILYEO body's light window goes directly against the area that hurts. For example, over the inner or outer knee joint, over the source of elbow pain, along the muscles beside the spine for your upper or mid back, or against your lower back.
It should rest comfortably against your skin without being overtightened. See the placement guide below for a few of the most popular areas, and always follow the placement and safety instructions for your specific device.
See the ILYEO body User Guide for complete placement and safety instructions.
How long should you use red light therapy for joint pain?
Session length depends on the device, so there isn't one universal answer.
ILYEO body uses a 10-minute session per area and stops automatically at the end. Its user guide recommends a schedule that starts with more frequent sessions and transitions to maintenance use over time, and the ILYEO app can help you keep track. Allow at least two hours between sessions on the same area.
If you have a darker skin tone, start with two-minute sessions and gradually increase your time.
Follow the instructions for your device rather than assuming longer sessions mean better results.
The bottom line
Midlife asks a lot of your body, and it doesn't come with a time-out. Red light therapy is a noninvasive, actively researched option that may help ease muscle and joint pain as part of a broader routine. If you're exploring it, look for a device that's clear about its wavelength, dose and intended use, and that fits into the life you're already living.
662 nm ±5 nm Precision red light
A precise red wavelength, delivered directly against your skin rather than from across the room.
12 LEDs High-powered red LEDs
Twelve high-powered LEDs sit in a compact light window that rests right on the area you're focusing on, so the light goes where it hurts.
Wearable Cordless and hands-free
Cordless and rechargeable, so you're never tied to an outlet. Flexible, medical-grade silicone contours to your body, and the adjustable strap keeps it in place while you work, relax or make dinner.
Up to 28 J/cm² Red light energy per session
Up to 28 J/cm² of red light energy in one session, with an average irradiance of up to 47 mW/cm². Independently lab-tested, so the numbers are measured, not estimated.
10 minutes Per session, per area
One 10-minute session per area, and it stops automatically when you're done. If you have a darker skin tone, start with two-minute sessions and gradually increase your time.
-
662 nm ±5 nm Precision red light
A precise red wavelength, delivered directly against your skin rather than from across the room.
-
12 LEDs High-powered red LEDs
Twelve high-powered LEDs sit in a compact light window that rests right on the area you're focusing on, so the light goes where it hurts.
-
Wearable Cordless and hands-free
Cordless and rechargeable, so you're never tied to an outlet. Flexible, medical-grade silicone contours to your body, and the adjustable strap keeps it in place while you work, relax or make dinner.
-
Up to 28 J/cm² Red light energy per session
Up to 28 J/cm² of red light energy in one session, with an average irradiance of up to 47 mW/cm². Independently lab-tested, so the numbers are measured, not estimated.
-
10 minutes Per session, per area
One 10-minute session per area, and it stops automatically when you're done. If you have a darker skin tone, start with two-minute sessions and gradually increase your time.
This article is for educational purposes and is not intended to diagnose, treat or replace medical advice. Talk with a healthcare professional about persistent or unexplained pain.
