If you’re embracing a regular fitness routine, you may wear your favorite fitness tracker while working out. However, these devices don’t help with muscle recovery. Working out can cause small tears in your muscles, especially if you exercise to tone or build muscles. This is a necessary process that builds strength. Muscle recovery helps muscles rebuild and repair from the damage they sustained, ensuring they get stronger and become more effective.
Common forms of muscle recovery include adding a cooldown workout set before finishing your exercises or rotating which days you target specific muscle groups. However, hot and cold therapy can be an effective option. If ice-cold plunge baths aren’t your thing, infrared therapy is a smart and clinically proven alternative. Here are eight infrared devices to add to your post-workout routine, including a few I love.
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Infrared light therapy is a safe way to fast-track muscle recovery
If you’re new to the world of infrared light therapy, the idea that it can improve muscle recovery might sound like a wild claim. However, the science behind the technology has consistently proven that hot and cold therapy (which can include infrared light therapy) reduces soreness and boosts healing.
A September 2022 study published in the Biology of Sport Journal highlights that infrared light therapy improves blood flow to the muscles because of the added warmth. This results in faster healing of the muscle’s microtears while reducing edema (fluid retention) and inflammation, factors that derail the workout goals you track in apps.
Infrared light therapy is not a substitute for medical attention. If you have a serious muscle injury, please see a healthcare professional.
Infrared light therapy best practices
There’s a right and a wrong way to do infrared light therapy for muscle recovery. Experts recommend staying hydrated because infrared therapy almost always elevates body temperatures through heat exposure. Also, keep sessions between 10 and 30 minutes. This way, your muscles get enough exposure to reap the benefits of infrared therapy without risking dehydration. Also, inspect devices for exposed wires or damage that could cause bodily injury or pose a fire hazard. This is especially true if you plug your device into an electrical outlet or power bank.
8 Standing Infrared Heat Lamp
A standing adjustable infrared lamp
Source: Amazon
Infrared light therapy comes in various forms, including options with visible red light. This standing infrared heat lamp is a 275-watt single-bulb solution with 10 temperature adjustment settings for added customization.
The lamp is set on casters. You can position it where you like or use it while watching television, working on your computer, or lying down. The simple control panel is user-friendly, making it ideal for the tech-averse. Plus, you can set a timer from 6 to 60 minutes, although the recommended setting is 10 to 25 minutes.
Other key features include the 360-degree rotating lamp head and the standing design with a built-in miniature tray for holding essentials like your phone. The only negative about this product is that the brand doesn’t clarify temperatures in Celsius or Fahrenheit. Also, it doesn’t specify the nanometers for the red light’s wavelength.
Lhcyldq Rolling Infrared Heat Lamp
An adjustable height and arm infrared light lamp with 10 temperature settings and adjustable timer for 5 to 60 minutes.
- Type
- Infrared standing lamp
- What’s Included
- Lamp, power cord
- Brand
- Lhcyldq
- Timer Settings
-
5 to 60 minutes
- Wavelengths
-
Not specified
7 Flexbeam
An adjustable, targeted infrared treatment
The Flexbeam is a splurge purchase with a regular retail price of $549. However, it is FSA/HSA eligible with a potential discount, making it more affordable for more people.
Flexbeam is different from other traditional infrared wraps or devices because it’s targeted and flexible. This three-pod infrared device emits 800 to 850 nanometers. It can be bent to curve over your shoulder, around your abdomen, or around your neck and legs. It comes with adjustable straps for a secure fit. These features make the Flexbeam a wearable solution that’s portable and travel-friendly, perfect for after a workout or on the go.
The rechargeable lithium-ion battery-powered device comes with a carrying case, three Velcro bands, and a power supply adapter. The device supports three preset programs, each with a 10-minute runtime. The included comprehensive 52-page personal guidebook provides best practices for using the device.
Flexbeam Infrared Device
$439 $549 Save $110
- Type
- Portable infrared device
- What’s Included
- Device, three bands, power supply, guidebook
- Brand
- Recharge
- Timer Settings
-
10 minutes
6 Bonodave Red Light Therapy Pad
An affordable Velcro infrared wrap
Source: Amazon / Bonodave
Infrared therapy devices can be expensive. If you’re on a budget or want to test the waters before upgrading to a pricier model, this affordable and portable Velcro infrared wrap is $50 but is often on sale on Amazon. The simple Velcro wrap design makes this a functional solution for muscle recovery and relief in many areas of the body.
This model supports three lighting modes: visible red light with a 660-nanometer wavelength, an invisible near-infrared (NIR) wavelength of 850 nanometers, and simultaneous visible and NIR light. You can choose between five intensity levels and toggle the timer in five-minute increments from 5 to 30 minutes. It supports a 10-hertz pulse mode to conserve energy and improve comfort.
Two power source modes support USB power banks or a wired outlet connection. However, the power bank isn’t included. The infrared pad measures 7.9 inches by 15.9 inches and includes 210 lights. The accompanying elastic strap measures 35.9 inches by 4.7 inches.
Bonodave Infrared Wrap
- Type
- Infrared wrap
- What’s Included
- Infrared wrap, power supply, control panel
- Brand
- Bonodave
- Temperature Settings
-
98.6 to 120.2 F
- Timer Settings
-
5 to 30 minutes
- Wavelengths
-
660 to 850 nm
5 Viconor Red Infrared Light Therapy Boot
Source: Amazon / Viconor
Nothing derails a workout goal like sore feet. Whether you struggle with pre-existing foot pain like plantar fasciitis or ran too many miles on that last jog, this infrared boot from Vicono tackles sore feet. The adjustable Velcro and neoprene design works for feet of all sizes and delivers a combination of 660 nanometers of red light and 880 nanometers of NIR light.
You can choose from five intensity levels, ranging from 93 to 115 degrees Fahrenheit. At the highest intensity, the device shifts to pulse mode with a maximum output of 25 watts. The adjustable open-toed boot contains 99 LEDs and doubles as an elbow splint, which can target tennis elbow.
Like the Bonodave therapy pad, you can power the Viconor with a power bank (not included) or a wired outlet connection. Use the control panel to adjust modes or set the timer to a maximum of 30 minutes.
Viconor Infrared Boot
- Type
- Infrared boot device
- What’s Included
- Boot, USB and outlet power supply cords
- Brand
- Viconor
- Temperature Settings
-
93 to 115 F
- Timer Settings
-
5 to 30 minutes
- Wavelengths
-
660 to 880 nm
4 Heat Healer Infrared Sauna Blanket
Immersive infrared therapy
An infrared sauna blanket is ideal for full-body infrared muscle recovery. There are a variety of models, and my favorite is this version from Heat Healer. It’s expensive. However, it’s HSA/FSA eligible, durable, and has more features than cheaper alternatives.
Unlike the smaller infrared devices, this blanket only emits NIR wavelengths between 8,000 and 10,000 nanometers. This blanket covers your entire body. It features a wipeable interior since both sides of the zippered blanket can reach temperatures up to 140 degrees Fahrenheit (60 degrees Celsius). To maintain a cleaner environment and avoid the “ick” factor, lay down a towel or wear loose-fitting garments that cover your arms, abdomen, and legs.
You can toggle between nine heat levels, which correspond to the maximum temperature range. Along with the infrared wavelengths, the interior is embedded with jade and tourmaline. These natural stones create better heat distribution and emit negative ions that are proven in clinical research to boost mood and cognitive performance while also being naturally antimicrobial.
This 75-inch blanket is rated for people as tall as six feet six inches and weighing up to 300 pounds. Like other infrared blankets, it’s heavy, weighing 24 pounds. It comes with a portable carry bag and folds to 20 inches by 20 inches by 11 inches.
Infrared blanket manufacturers promote these devices as weight-loss tools, mainly because people sweat a lot at higher temperatures. However, I’m skeptical of this claim, as weight loss is likely temporary and related to water loss from sweating. And research supports my opinion.
The consistent and therapeutic heat emitted by these blankets has been fantastic for my muscle recovery. I feel less sore (compared to not using my blanket) when I increase my lifting weight load or fight knee pain from running without KT tape or a knee brace.
Heat Healer Infrared Sauna Blanket
$523.5 $698 Save $174.5
- Type
- Infrared sauna blanket
- What’s Included
- Infrared sauna blanket, control panel, tote bag
- Brand
- Heat Healer
- Temperature Settings
-
Up to 140 F
- Timer Settings
-
15, 30, 45, and 60 minutes
- Wavelengths
-
8,000 to 10,000 nm
3 Aptoyu Infrared Light Therapy Wand
Compact treatment on the go
Source: Amazon / Aptoyu
The Aptoyu Infrared Light Therapy Wand is a travel-friendly yet affordable infrared device that provides immediate relief no matter where you are. It emits targeted red and infrared light that’s 660 and 850 nanometers, respectively, thanks to the 20 embedded LEDs. This wand pulls double duty as the 660-nanometer red light targets skin repair for beauty treatments, while the 850-nanometer infrared treats deep tissue.
There are four supported modes: dual brightness (red and infrared), infrared, red, and 10 hertz. You can toggle between four timed settings in five-minute increments between 5 and 20 minutes. The compact device weighs 0.54 pounds and measures 2 by 1.9 by 7.67 inches. It fits in a gym bag, backpack, or purse.
The only drawback of a handheld device like this (I have a few facial red light therapy wands I use for beauty treatments) is that it requires manual operation. You must hold it while in use. So, you might be tempted to take shortcuts and not use it for the recommended 10-minute minimum to gain the benefits.
Aptoyu Infrared Light Therapy Wand
- Type
- Infrared wand
- What’s Included
- Infrared wand, USB cable, protective goggles, user manual
- Brand
- Aptoyu
- Timer Settings
-
5 to 20 minutes
- Wavelengths
-
660 and 850 nm
2 Nushape Lipo Wrap
Burn fat while at rest
There’s no substitute for exercise. It’s an effective way to burn calories and target fat loss. However, incorporating tools like this Nushape Lipo Wrap helps increase the burn. This red light phototherapy wrap leverages 635-nanometer red light waves to achieve firmer skin and rejuvenate your muscles.
I have this waist wrap, which contains 600 LEDs that emit red and near-infrared wavelengths. It boosts metabolism, stimulates fat burn, and enhances adenosine triphosphate (ATP) production, which are the core energy blocks your cells need to function.
I don’t use this one as often because it’s more of a targeted device than a holistic approach like the Heate Healer blanket. However, it’s a great add-on solution if I slack on my ab days and want to jump-start a more targeted routine. Additionally, it’s a smaller wrap. If I want to soothe sore muscles in a specific location (minus a full-body sweat), I can place this wrap on the area of my body that needs a little love.
While the brand highlights the 635-nanometer wavelengths, it produces 850-nanometer wavelengths, which supports muscle recovery goals. Similar to other wraps, this model supports outlet power and power banks, although you’ll need to upgrade to the brand’s proprietary power bank or supply your own. The treatment area in the wrap measures 5 by 20 inches, while the adjustable panel measures 51 inches long.
NuShape Lipo Wrap
- Type
- Infrared wrap
- What’s Included
- Infrared wrap, power cable, measuring tape
- Brand
- NuShape
- Temperature Settings
-
Not disclosed
- Timer Settings
-
20 minutes
1 Careella Infrared Knee Massager
Protecting and healing your knees
Source: Amazon / Careella
At some point, you’ll experience knee pain if you exercise. You might get sore knees because you started working out after a hiatus, made a sudden move, or increased the weights you lift. This knee massager from Careella combines red light therapy, massage motions, and heat to soothe sore joints.
The massager is designed primarily for your knees and uses a rechargeable battery. It supports three massage vibration settings and three heat settings at 104, 107, and 113 degrees Fahrenheit. It supports 10-minute intervals and reaches the desired temperature setting within 60 seconds.
You get up to 10 uses with a single full charge or 100 minutes of full runtime. The onboard control panel makes activating different modes and adjusting the temperature or massage intensity easy. There’s also a memory function, so you don’t have to manage the controls to use this knee massager. This device isn’t as small as other options like the Aptoyu wand or the Flexbeam, but it’s small enough to qualify as travel-friendly. Also, this is an HSA/FSA-eligible device, which makes it even more affordable.
Careella Infrared Knee Massager
- Type
- Infrared knee massager
- What’s Included
- Infrared knee massager, USB C cabe
- Brand
- Careella
- Temperature Settings
-
104 to 113 F
- Timer Settings
-
10 minutes
- Wavelengths
-
Not disclosed
Faster muscle recovery for better workouts and results
Muscle soreness is a common issue that derails exercise goals. While infrared therapy isn’t a cure-all for every workout-related ache or pain, it can eliminate an excuse for abandoning the gym. From wallet-friendly wands and pads to splurge-worthy options that also improve your mood, consider adding an infrared device to your post-workout habits.
If you’re thinking of adding a fitness tracker to track your exercise progress, read our roundup of what to look for in a fitness tracker.
