Getting red light therapy right
Wavelength, distance, and time — the three dials that matter.
Red and near-infrared light (roughly 630–850nm) is one of the better-studied modalities for skin and tissue, but the results depend on dose.
The three dials
- Wavelength: 630–660nm for skin, 810–850nm for deeper tissue.
- Distance: 6–12 inches from the panel for most devices.
- Time: 10–20 minutes. More is not better — there's a sweet spot.
Consistency (most days) beats the occasional long session. Never stare directly into the panel.
Track this in Modality
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Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.