If your knees, hands or feet ache more than they used to, red and near-infrared light is one of the gentlest tools you can add to your routine. It is painless, takes minutes, and studies on knee pain have measured real pain reductions. The part that decides your results is consistency: the right wavelength, a regular schedule and a device built for the joint you are treating. Our Red Light Therapy Collection is designed around exactly that idea, with devices for hands, joints and feet.
Below you will find how the light works, what researchers have measured, the schedules they used, who should skip it, and how to build a simple routine at home.
TL;DR
- Red light (around 600 to 700 nm) and near-infrared light (around 800 to 900 nm) are used on achy joints to calm pain signals and inflammation at the cellular level.
- A 2024 analysis of 13 studies in people with knee osteoarthritis found low-level light therapy beat sham treatment for pain relief.
- Studies typically treat a joint a few minutes at a time, two or more times a week, for several weeks. Regular use matters more than long sessions.
- Skip treatment over active cancer, infection, or the abdomen and pelvis during pregnancy, and talk to your doctor first if you have a diagnosed joint condition.
- Look for a device made for the joint you want to treat. Hands, knees and feet each need a different shape.
Table of Contents
- What red light therapy does for a sore joint
- What studies have found for knee pain
- Hands, fingers, feet and other joints
- What a typical treatment schedule looks like
- Safe use: who should take care
- How to choose a device for your joints
- A simple four-week routine to start with
- Our red light therapy collection
- Our perspective
- FAQ
- Sources
What red light therapy does for a sore joint
Red light therapy, which researchers call photobiomodulation, shines low-intensity red or near-infrared light on the skin over a sore area. It does not heat or cut anything. You feel, at most, gentle warmth.
A 2021 review of low-intensity laser and LED therapy describes the proposed mechanism this way: light in the 905 to 910 nm range is absorbed by receptors on nerve-cell membranes. That helps rebalance the cell’s sodium-potassium pump and blocks inflammatory messengers such as PGE2, IL-6 and TNF-α. The result is an analgesic effect that the authors say can begin in as little as 10 to 20 minutes.
The same review points out something practical for chronic aches: because the pain tends to return as the cells recover, it describes treatment for chronic pain as something done every 24 hours. In plain terms, a joint that hurts day after day responds best to a steady habit, not an occasional session.
The same review lists the situations where photobiomodulation can be indicated: temporary relief of minor muscle and joint pain, arthritis and muscle spasm.
Red versus near-infrared: why both show up
Visible red light stays closer to the surface, which suits skin and superficial tissue. Near-infrared light travels deeper, which is why it is the wavelength most often used in joint research. Many home devices combine both so that one session reaches surface and deeper tissue. In the studies below, you will see wavelengths such as 670 nm, 850 nm and 904 to 905 nm. Those are the numbers worth looking for on a product page.
What studies have found for knee pain
The knee is the most studied joint, and the findings are encouraging.
A 2024 systematic review and network meta-analysis pooled 13 studies with 673 participants who had knee osteoarthritis. Low-level light therapy was superior to sham treatment for pain relief (a standardized mean difference of 0.96). Within that analysis, the 904 to 905 nm wavelength ranked highest for reducing pain. Pain is the outcome most of us care about when we reach for a device, and it is the one where the light performed best.
A technology assessment from Washington State’s Department of Labor and Industries (January 2018) reached a similar picture from placebo-controlled trials. Low-level laser therapy above a certain dose could speed improvement in knee osteoarthritis, with immediate relief of pain and disability. It also noted that treatment settings, such as wavelength, energy dose, session length, number of sessions and where the light is applied, vary a great deal from study to study. That is useful for you as a buyer: it tells you that the details of a routine matter, and that a well-designed device with a clear usage plan is worth more than a generic lamp.
We covered this joint in more depth in our guide to red light therapy for knee pain.
Hands, fingers, feet and other joints
Most of our readers come with a specific complaint: stiff fingers in the morning, an aching big toe, a thumb that complains after gardening or typing. The research on infrared light for musculoskeletal pain is broader than knees alone.
A March 2022 systematic review of 13 publications found that infrared radiation decreased pain scores in people with musculoskeletal disorders, and lowered Fibromyalgia Impact Questionnaire scores in people with fibromyalgia. Pain and symptom scores are what you will notice day to day, so those findings are the relevant ones for a home routine.
For the small joints of the hands, we put the details in a separate piece, Red Light Therapy for Hand Arthritis: What the Evidence Shows. If your main trouble is in your fingers and wrists, start there.
If your aching is more about tired, heavy legs than a single joint, a compression massager can pair well with light. Our Leg Massagers and Hand Massagers are made for those areas.
What a typical treatment schedule looks like
Research protocols give you a realistic picture of what a routine looks like. They are not prescriptions, and your device’s manual sets the right settings for your device. They do show the pattern: short, regular sessions over several weeks.
| Source | Light used | Schedule |
|---|---|---|
| Registered knee osteoarthritis trial (ClinicalTrials.gov NCT05975957) | 850 nm LEDs, 100 per applicator tip | Twice a week for five weeks (10 sessions), 4 to 8 minutes per application, adjusted for pain level, skin tone and body mass index |
| 2021 photobiomodulation review | 905 to 910 nm | For chronic pain, treatment every 24 hours |
Three habits follow from this.
- Treat the same joint on a set rhythm. Choose days and a time that fit your life, such as after your morning coffee or before the evening news.
- Keep sessions short. The trial above uses 4 to 8 minutes per application. Longer is not the goal.
- Give it weeks, not days. Five weeks is a common study length, so judge your results over a month or more.
Safe use: who should take care
Light therapy has a good safety record in the research, and mostly involves comfortable, brief sessions. The Washington State assessment reports that trials noted only mild pain, discomfort or tingling during treatment, and no treatment-related deaths. The 2021 review says no adverse effects have been demonstrated to date.
The review also lists where not to apply light:
- Over areas of active cancer.
- Over areas of infection.
- On the abdomen and pelvic region during pregnancy.
Beyond those, a few common-sense habits help. Protect your eyes by not looking straight into the light source. Follow your device’s manual for distance and time. And if a joint is suddenly red, hot and swollen, or pain follows an injury, see your doctor before you treat it yourself. If you have been diagnosed with arthritis or take medication that makes your skin light-sensitive, check with your doctor or pharmacist before you begin a new routine.
How to choose a device for your joints
Matching the device to the joint saves frustration. Here is what to look for.
Fit and coverage
A wrap or glove-style device keeps the light on the joint without you holding it. A flat panel suits large joints like knees and hips but is awkward for fingers. Ask yourself where you hurt most and how long you want to sit still.
Wavelengths
The research above used red and near-infrared wavelengths such as 670 nm, 850 nm and 904 to 905 nm. Check that a product lists its wavelengths openly rather than only saying “red light.”
Ease of daily use
Because the evidence points to regular sessions, a device you will actually pick up matters. Simple controls, a comfortable fit and a short timer make a routine stick. Our collection has devices designed for hands, joints and feet, so you can choose by the part of your body you want to look after.
Comfort around it
Joint comfort is about more than one tool. A good night’s sleep on a supportive surface gives sore joints a better chance to settle. Our Wedge Pillow Sets are orthopedic pillow systems designed to support the body in bed, and many people pair them with an evening light session.
A simple four-week routine to start with
Here is a plan you can adapt to your device’s manual.
- Week 1: learn the device. Read the manual, try short sessions on one joint, and note your pain on a 0 to 10 scale before each one.
- Weeks 2 to 4: keep the rhythm. Treat on the same days at the same time. The knee trial above uses two sessions a week; your manual may suggest more.
- Move gently afterward. Light, easy movement after a session, such as a short walk or gentle finger stretches, helps keep a joint limber.
- Review at week four. Compare your notes. If your numbers have moved down, keep going. If you have questions about your joint, take your notes to your doctor.
A pain diary is a small thing, but it turns “I think it helps” into something you can see.
Our red light therapy collection
If you are ready to try this at home, our Red Light Therapy Collection brings together red light devices for hands, joints and feet, so you can match the tool to the part of your body that needs it. Lunix devices are built around thoughtful design and easy daily use, so a short session fits into your day.
If your hands also feel tired, our Hand Massagers pair well with a light routine. You can browse everything at lunixinc.com.
Our perspective
Joint pain rarely comes from one thing, and it rarely goes away with one thing. That is why we design Lunix products as a set of small, comfortable habits that fit into a normal day.
Red and near-infrared light is a good example. Sessions are short, quiet and painless, and the research on knee pain points to a clear way to use it: regular sessions over several weeks. A device that is simple to pick up will get used, and a device that gets used is the one that can help.
We build our red light devices for the places where people tell us they feel it most: hands, joints and feet. We pair that with recovery and comfort products, from massagers to orthopedic wedge pillows, so your evening routine supports your body from several sides at once.
Our advice is to choose a device made for the joint you want to look after, keep a simple pain diary, and give your routine a few weeks. Small, steady changes are how most people feel better.
Lunix
FAQ
Does red light therapy help joint pain?
A 2024 analysis of 13 studies in people with knee osteoarthritis found low-level light therapy beat sham treatment for pain relief. A 2022 review also found lower pain scores with infrared radiation in people with musculoskeletal disorders. Results depend on the wavelength, dose and schedule, so follow your device’s manual.
How often should I use red light on a sore joint?
Study schedules vary. One registered knee trial uses two sessions a week for five weeks, at 4 to 8 minutes per application. A review of the mechanism describes daily treatment for chronic pain. Start with your device’s manual and keep to a regular rhythm.
Is red light therapy safe for arthritis?
The research reports mostly mild effects, such as brief tingling or discomfort during treatment. Avoid applying light over active cancer, infection, or the abdomen and pelvis in pregnancy. If you have a diagnosed condition, ask your doctor before starting a routine.
What is the difference between red and near-infrared light?
Red light, around 600 to 700 nm, stays nearer the surface. Near-infrared, around 800 to 900 nm, travels deeper. Joint studies commonly use wavelengths such as 670 nm, 850 nm and 904 to 905 nm, and many home devices combine both.
How long until I notice a difference?
The mechanism review describes pain relief beginning within 10 to 20 minutes of a session, with regular treatment needed for chronic pain. Study programs run for several weeks, so give your routine about a month and track your pain in a diary.
Sources
- Technology Assessment Update: Low Level Laser Therapy, Washington State Department of Labor and Industries (2018)
- A systematic review and network meta-analysis on low-level laser therapy for knee osteoarthritis (2024)
- Infrared Radiation in the Management of Musculoskeletal Conditions (2022)
- Low-intensity LASER and LED (photobiomodulation therapy) review (2021)
- Photobiomodulation Therapy to Reduce Pain and Inflammation, ClinicalTrials.gov NCT05975957