Hard training creates micro-tears, soreness, and temporary strength loss. The use of Red and Near-Infrared wavelengths can help by energizing muscle mitochondria… increasing ATP… and dialling down exercise-induced inflammation. Both pre and post-workout applications have supportive evidence in athletes and active adults https://pmc.ncbi.nlm.nih.gov/articles/PMC5167494/

Clinical evidence

Applying NIR before resistance work attenuated post-exercise strength loss in a controlled trial… suggesting better performance retention session to session.

More recently, a 2022 study using 630 nm red + 940 nm NIR during plyometric training reported improved recovery without blunting the repeated-bout effect.  Reviews across multiple human trials find meaningful support for reduced DOMS and improved performance when PBM is dosed correctly.  

Treatment plan with Kivo

• Panel: Kivo Elite for pulse and brightness control… or Kivo Pro if you want 100 brightness levels and a touch panel.
• Mode: Primarily NIR… you can add Red for superficial soreness.
• Session: 15–25 minutes over the worked muscle group… target 10–30 cm distance.
• Frequency: Pre-workout 5–10 minutes for priming… plus 15–20 minutes post-workout. On heavy blocks, daily is fine.
• Pulse idea: Start continuous… if you like pulse, try moderate settings on Elite or Pro and track perceived recovery.

Tips

Treat larger muscle groups in zones. Hydrate well and keep protein on point to support remodeling.