Infrared therapy has two types of fans. On one side, you've got the glow-getters chasing smoother, brighter skin. On the other, the recovery-focused crew who swear it helps them bounce back after a tough workout or long day.

So what’s the real benefit of infrared light therapy? Is it for skin? Is it for inflammation? And can it actually do both?

Let’s break it all down so you can understand how this light-based wellness tool works and how to use it for your own goals.

Infrared therapy uses light wavelengths in the 700 to 1200 nanometer range. Unlike red light, which is visible, infrared light is invisible—but you’ll feel it as a gentle warmth. That warmth is your cue that the light is penetrating deeper, stimulating circulation and cell activity.

Studies confirm that infrared light can reach deeper tissues, affecting not only the skin but also muscles and joints, making it useful for both cosmetic and therapeutic outcomes.

That warmth is more than just comforting. It’s the result of light energy penetrating deeper into the skin, muscles, and even joint tissue. That’s where things get interesting, because infrared light can affect your body in two very different ways depending on how and where you use it.

Let’s start with the skin side of things.

Infrared therapy is known to boost collagen, improve texture, and fade discoloration. It works by stimulating your mitochondria, which are your cells’ power centers.

Clinical research supports this, showing that near-infrared light improves collagen density and skin elasticity, especially when used alongside red light in dual-spectrum treatments.

Here’s what regular infrared use can do for your skin:

Collagen is what keeps your skin firm, elastic, and youthful. Infrared light encourages your cells to produce more of it, which can reduce fine lines and sagging over time.

By helping your skin repair and regenerate, infrared therapy can soften creases and give your skin a smoother texture.

Infrared encourages healthy circulation, which means better nutrient delivery and waste removal. This can help with dullness and uneven tone.

Consistent use can support your skin’s healing process and reduce the appearance of old acne marks or sun spots.

What makes it work? Infrared stimulates your mitochondria, which are the energy centers of your cells. This boost in energy helps your skin function better overall, from repairing damage to making new, healthy cells.

Most people aiming for skin results use infrared therapy in short sessions, five to ten minutes a day, several times a week. Visible improvements usually start showing after a few weeks of consistent use.

Now let’s look at the other side: recovery, relief, and inflammation support.

This is where infrared really shines for athletes, people with chronic pain, or anyone whose body feels tight and sore. Because it penetrates more deeply than other forms of light therapy, infrared can affect your muscles, joints, and connective tissue, not just your skin.

Here’s what it can help with:

After a workout or a long day on your feet, infrared therapy can help your muscles relax and recover by improving circulation and reducing inflammation in deeper tissue.

A quick infrared session after training can reduce delayed onset muscle soreness and help your body bounce back faster.

Infrared is often used by people with arthritis, joint pain, or tension in areas like the back, neck, or shoulders. The warmth helps reduce tightness and improve mobility.

Infrared promotes better blood flow, which brings oxygen and nutrients to the tissue and helps flush out waste and inflammation.

You may feel the effects faster when using infrared for inflammation, especially if your body is already inflamed or tense. Some people feel relief within minutes of using it, while others notice improvements with consistent sessions over time.

Yes, absolutely. But there’s a catch.

Think of it like this:

• Skin improvements happen closer to the surface. You’ll want to position the device on your face, neck, or chest and keep sessions short but regular.

• Inflammation relief comes from reaching deeper tissues. That means placing the light on your back, shoulders, knees, or other areas where you feel soreness or tension.

Same device. Same light. But completely different uses and outcomes depending on how you apply it.

Let’s put that into perspective.

Imagine you’re using infrared therapy with a goal of improving your skin. You’re doing 10-minute sessions with a facial panel five times a week. You’ll probably start to see brighter, healthier-looking skin within a month or two.

Now imagine you’ve got tight hamstrings or shoulder pain. You aim your panel at those areas for 15 to 20 minutes after a workout. You might feel less tension the same day.

You don’t have to choose between beauty and recovery. By rotating how you use your device throughout the day, you can target both goals effectively.

Want to get even more out of your routine? Pairing infrared light with breathwork or mindfulness has been shown to amplify nervous system benefits, helping reduce stress and support deeper recovery—physically and mentally.

Here’s how to structure a routine that gives you a little bit of everything:

Use red or near-infrared light on your face after cleansing. This boosts circulation and sets the tone for the day.

Aim your device at sore or tense muscles. Let the warmth work while you stretch, foam roll, or hydrate.

Repeat facial infrared for calming redness and prepping your skin for night serums. Add meditation or deep breathing to help your body wind down.

Tip: Use the same device if it offers red and near-infrared light. Just move it where you need it depending on the goal.

Here are a few quick things to keep in mind so you get the most out of your sessions:

More time under the light doesn’t mean faster results. Stick to the guidelines in your device manual.

Even though infrared light is invisible, it can still harm your eyes. Most devices come with protective goggles. Use them.

Whether you’re after skin results or pain relief, consistency is what leads to lasting benefits. Create a schedule and try to stick to it.

If you’re using active ingredients like retinol or acids, check with a dermatologist before combining them with infrared light.

Infrared therapy isn’t just for one type of person. It’s for anyone who wants to feel and look better.

If you’re in it for the glow, infrared can help with collagen, tone, texture, and overall radiance. If you’re here for the recovery, it can reduce soreness, support healing, and help your body handle stress more efficiently.

So whether you're setting up your facial routine, recovering from leg day, or just need a little peace and quiet, infrared light is one of the simplest ways to support your skin and your body at the same time.