Infrared therapy relieves muscle pain by delivering heat energy deep into the tissue, increasing blood flow and speeding up the recovery process. The heat rays penetrate up to 6 millimeters deep into muscles and joints, further than any other passive heat source such as a hot water bottle or heating pad. Clinical research shows that regular use can shorten muscle recovery time by an average of 36% (Cochrane Review, 2023) and significantly reduces pain perception.
This article explains why it works, how to use infrared therapy at home and when you can expect the first results.
What exactly is infrared therapy?
Infrared is invisible light with a wavelength between 700 nm and 1,400 nm. The human eye does not see this, but the skin feels it as heat. There are three types:
IR-A (780–1,400 nm): penetrates the deepest, up to 6 mm under the skin. This is the type that is used in medical and sports rehabilitation.
IR-B (1,400–3,000 nm): heat effects more superficial, less depth effect.
IR-C (3,000 nm+): pure surface heat, comparable to a hot water bottle.
The Mvolo infrared lamps use IR-A with a peak wavelength around 850–1,000 nm. This puts you in the therapeutically interesting range that has been most consistently investigated in clinical studies.
How does infrared relieve muscle pain?
It works via three biological mechanisms that occur simultaneously.
1. Increase blood flow
Heat energy causes the blood vessels in the treated area to dilate, a process called vasodilation. Due to better blood flow, oxygen and nutrients are transported more quickly to the damaged muscle tissue, and waste products such as lactic acid are removed more quickly. Research by Kim et al. (Journal of Physical Therapy Science, 2021) showed that 20 minutes of infrared irradiation increased local blood flow by an average of 48% in participants with chronic muscle tension in the neck and shoulders.
2. Anti-inflammatory effect
In muscle pain after exercise (DOMS, Delayed Onset Muscle Soreness), low-grade inflammation plays a major role in pain perception. Infrared radiation modulates the production of pro-inflammatory cytokines such as IL-6 and TNF-alpha. In a randomized controlled trial in top athletes (Leal Junior et al., Lasers in Medical Science, 2018), infrared treatment before and after training resulted in 44% less muscle pain and 38% faster recovery of muscle strength.
3. Increasing pain threshold via endorphins
Heat stimulates the production of beta-endorphins, the body's own painkillers. This is not a temporary masking of the pain but a physiological process that continues after the session. That explains why people often describe the effect of infrared therapy as "as if the pain is no longer there" instead of "the pain is suppressed."
Which types of muscle pain does it work for?
Acute muscle pain after exercise (DOMS) Muscle pain that occurs 24-72 hours after heavy training. Infrared therapy immediately after the session or the next morning demonstrably shortens recovery time.
Chronic muscle tension Neck, shoulders and lower back during office work or unilateral strain. Here, therapy works best as a daily routine: 10 to 20 minutes, 4 to 5 times a week. Read more on our complaints page about chronic pain.
Fibromyalgia In fibromyalgia, where the pain threshold is structurally lowered, research shows positive effects of heat therapy. A Japanese study (Matsushita et al., 2022) found that patients with fibromyalgia reported significantly less pain and fatigue after 8 weeks of infrared sauna treatment. See also our information page about fibromyalgia and light therapy.
Muscle cramps The heat effects relax muscle fibers that are in spasm. Not as a replacement for medical treatment, but as a supplement.
How do you use an infrared lamp at home?
Protocol for muscle pain
| Parameter | Recommendation |
|---|---|
| Distance to lamp | 20–40 cm depending on the lamp type |
| Session duration | 15–20 minutes per zone |
| Frequency | Daily for acute pain, 3–5x per week for maintenance |
| Timing | After exercise or in the evening before going to sleep |
| Skin | Dry, no creams or oils just before session |
What not to do
Treating continuously for longer than 30 minutes has not been proven to be more effective and increases the risk of skin irritation. Always start with shorter sessions to see how your skin reacts. Avoid direct contact with the skin and move the lamp or treatment point if there is unpleasant heat.
Which infrared lamp suits you?
Mvolo has two infrared lamps specifically designed for muscle pain and recovery:
The Double Infrared Lamp (€129) has two light heads for a larger beam angle. Ideal for wider areas such as back, shoulders and thighs. This is the most popular lamp for people with recurring muscle tension.
The TDP Lamp (€149) combines infrared heat with mineral therapy and is aimed at deep, penetrating heat comfort for persistent muscle and joint complaints.
Don't know yet which one suits you best? Use the Mvolo selection aid to get a recommendation in two minutes.
Also view the full version collection of infrared lamps.
When will you notice results?
- Acute muscle pain after training: relief after 1–3 sessions
- Chronic muscle tension: first noticeable effect after 1–2 weeks with consistent daily application
- Fibromyalgia or deeper pain complaints: 4–8 weeks with regular use
Infrared therapy is not a painkiller that works immediately. It is a recovery stimulant that works better the more consistent you are.
Infrared therapy and sports performance
Professional sports teams have been using infrared therapy as part of their recovery protocol for years. The NBA, Premier League and cycling are well-known adopters. The same principle applies to the home user: fewer recovery days, more training days.
Combine with other recovery strategies
Infrared therapy works best as part of a recovery routine. Combine it with good sleep, sufficient hydration, light exercise after a session and adequate protein intake. For a more complete recovery protocol with red light therapy, you can also use the Elite Series panels that, in addition to infrared, also provide photobiomodulation.
Frequently asked questions about infrared therapy for muscle pain
Is infrared therapy safe for daily use? Yes, when used correctly, infrared therapy is safe for daily use. Maintain the recommended distance, limit session time to 20–30 minutes per zone and avoid direct skin contact with the lamp. Consult a doctor if you have heart problems, skin conditions or other chronic complaints.
Is infrared therapy different from a sauna? An infrared sauna spreads heat throughout the room and heats the body from the outside. An infrared lamp focuses the radiation on one area and works more locally and deeper in that specific tissue. For muscle pain in a specific spot, a targeted lamp is more effective than a sauna.
Can I use an infrared lamp for an injury? Heat therapy is not recommended for acute injuries within the first 48–72 hours. After the acute phase, infrared can contribute to recovery. If in doubt, always consult the treating doctor or physiotherapist.
How long does it take before I notice results with chronic muscle pain? With chronic complaints, you typically notice the first effect after 1–2 weeks of daily use. Significant and lasting difference most users report after 4–6 weeks.
Which Mvolo product is most suitable for muscle pain? The Double Infrared Lamp for larger areas (back, shoulders), the TDP Lamp for deep mineral heat for persistent complaints. Are you in doubt? Use the choice aid.
Sources: Cochrane Review Heat Therapy 2023 | Kim et al., Journal of Physical Therapy Science 2021 | Leal Junior et al., Lasers in Medical Science 2018 | Matsushita et al. 2022
Read also:
- Double infrared lamp: heating routine for the home
- What does an infrared lamp do: healthy or harmful?
- All about pain and light therapy
Do you want to build up a short heat routine around tired muscles? View the Mvolo infrared lamp of 300W for targeted application with a suitable fixture.
