Red Light Therapy for Sprained Ankles: A Non-Invasive Path to Recovery

A sprained ankle isn’t just painful — it can throw off your entire routine, from walking to workouts. That’s because stretched or torn ligaments trigger pain, swelling, and inflammation that limit mobility and slow your recovery. Red light therapy (also called photobiomodulation) offers a non-invasive, drug-free way to ease joint pain, calm inflammation, and support soft tissue healing. When used consistently, it may help speed up recovery and get you moving more comfortably, sooner.

Red and near-infrared light work by penetrating deep into tissues to stimulate ATP production (cellular energy), improve blood flow, and reduce oxidative stress — all key for healing ligaments and tendons strained during an ankle sprain. And the research backs this up:

• A pilot study on injured athletes found that 830nm LED therapy effectively decreased inflammation and pain, allowing a shorter return to participation in sports activities.

• A systematic review of 25 clinical trials showed that low-level laser therapy (LLLT) significantly reduced pain and improved function in tendon-related injuries, including the Achilles.

• When paired with rehab exercises, PBM led to greater pain relief and mobility improvements than exercise alone.

• A 2024 meta-analysis confirmed that PBM helps reduce pain in musculoskeletal injuries, improving comfort during movement.

So whether you’ve rolled your ankle on the field or stepped off a curb the wrong way, red light therapy offers targeted, science-supported relief. At NovaaLab, we create medical-grade red light therapy devices that deliver clinical wavelengths right where you need them: deep in the tissues of your injured ankle. Our Novaa Light Boot is designed specifically for this kind of targeted relief, offering hands-free, full-coverage treatment that fits seamlessly into your recovery routine.

How Red Light Therapy Supports Sprained Ankle Recovery

When you sprain your ankle, the ligaments and soft tissues around the joint become overstretched or torn. This triggers pain, inflammation, and reduced mobility — all of which can delay your return to normal activity. Red light therapy works by addressing these issues at the cellular level, helping you heal more efficiently and with less discomfort.

Boosts Cellular Energy for Faster Repair

Red and near-infrared light stimulate mitochondria to produce more ATP (adenosine triphosphate), the energy your cells use to repair and regenerate tissue. This increased energy availability helps support healing in strained ligaments and tendons. A narrative review on sports injuries noted that photobiomodulation (PBM) promotes cellular metabolism in both acute and subacute soft tissue damage — a key advantage for sprained ankles.

Reduces Inflammation and Swelling

Sprained ankles are often accompanied by visible swelling and internal inflammation. PBM has been shown to lower inflammatory markers and reduce fluid buildup in injured tissue, creating a more favorable healing environment. In fact, one pilot study found that athletes receiving 830 nm LED therapy reported dramatic pain reductions.

Supports Tendon and Ligament Healing

Ligament and tendon injuries heal slowly, but PBM may accelerate the process by stimulating collagen production and soft tissue regeneration. A meta-analysis found that PBM improved outcomes in tendinopathy, especially when combined with movement-based rehab. This is especially relevant for ankle sprains, where tendon involvement is common.

Improves Functional Recovery and Comfort

By improving blood flow and reducing pain, red light therapy helps restore mobility and make movement more comfortable. A 2024 meta-analysis concluded that PBM was effective at lowering pain in injured athletes, supporting its role in facilitating easier, more natural return to activity.

From Grade I to Grade III: Red Light Therapy Can Help Treat Every Level of Injury

Ankle sprains occur when ligaments are stretched or torn, usually from twisting or rolling the joint. They’re classified by severity — Grade I (mild), Grade II (moderate), and Grade III (severe) — depending on the extent of tissue damage.

Symptoms like pain, swelling, and joint instability vary by grade, but all sprains involve inflammation and impaired healing. That’s where red light therapy can help: by addressing the underlying tissue stress and supporting faster recovery.

Because sprains affect both structure and function, the most effective recovery goes beyond rest. Red light therapy and low-level laser therapy work by calming inflammation, easing pain, and energizing cellular repair — offering a non-invasive way to support healing (especially when combined with movement or rehab exercises).

How to Use Red Light Therapy for a Sprained Ankle

Sprained ankles are one of the most common soft tissue injuries — and one of the easiest to re-injure without proper recovery. Red light therapy offers a way to support healing below the surface by calming inflammation, encouraging tissue repair, and restoring function. Below are answers to common questions about applying red and near-infrared light for ankle injuries, based on research and best practices.

What wavelengths are best for a sprained ankle?

Select a device that combines red light (630–660 nm) with near-infrared light (800–850 nm). Red light helps calm surface inflammation and swelling, while NIR penetrates deeper to reach ligaments and connective tissues commonly affected in ankle sprains.

How long should each session be?

Treat the ankle for 10 to 30 minutes per session. Early sessions may help reduce swelling and pain, while later treatments can focus on mobility, tissue repair, and overall joint support.

How often should I use red light therapy?

Aim for daily sessions or at least 3 to 5 times per week, especially during the first 2 to 3 weeks after the injury. Results build over time, and consistent use helps drive recovery forward.

Where should I position the device on my ankle?

Most sprains involve the outer front of the ankle, especially the anterior talofibular ligament (ATFL). You’ll want to focus the light on that area, as well as any visible swelling or bruising. Rotating the ankle slightly or adjusting the device angle can help ensure full coverage. If you’re using a wraparound device like the Novaa Light Boot, it takes the guesswork out of positioning by delivering consistent coverage to all sides of the joint.

How far should the device be from my skin?

Keep the device 3 to 6 inches away, unless it’s designed for direct contact. Many at-home devices, including NovaaLab’s Light Boot, allow for close, full-coverage use for convenience and optimal results.

Should I move my ankle during or after treatment?

Yes — as symptoms ease, pair red light therapy with gentle movement. Incorporating range-of-motion exercises, balance drills, or guided rehab can improve outcomes and help prevent re-injury.

Is red light therapy safe for ankle sprains?

Yes, it’s generally safe and non-invasive. However:

• Avoid using over open wounds or active infections.

• If swelling worsens or pain increases, pause treatment and consult a healthcare provider.

• People with complex injuries or chronic instability should seek medical guidance before starting.

Recovering from a Sprained Ankle: What to Expect Over 12 Weeks

Red light therapy doesn’t just mask the symptoms of a sprained ankle — it supports the underlying healing process. Most people notice early improvements within the first 1 to 6 weeks of consistent use, especially in terms of reduced swelling and pain. These changes reflect improved circulation and reduced inflammation in the injured tissues.

Deeper recovery — like ligament repair, improved stability, and restored range of motion — typically occurs over 6 to 12 weeks. This timeline aligns with research showing that photobiomodulation supports tendon and ligament healing, especially when paired with gentle movement or rehab exercises.

Your results may depend on a few key factors:

• Severity of injury: Mild sprains respond faster than moderate or severe ligament damage.

• Consistency: Daily or near-daily use is more effective than infrequent sessions.

• Rehab support: Pairing red light therapy with movement and strength work enhances outcomes.

• Device coverage: Treating all sides of the ankle joint helps improve circulation and full-joint recovery.

When used correctly and consistently, red light therapy offers a non-invasive way to support the full recovery process and help reduce the risk of future reinjury.

Important Considerations Before Starting Treatment

Red light therapy is generally safe, non-invasive, and easy to use at home — making it a popular option for people recovering from ankle sprains and soft tissue injuries. But as with any treatment, it’s important to use it correctly and be aware of a few precautions before starting.

Safe for most users:

• Non-invasive and painless with no downtime

• No known systemic side effects when used as directed

• Can be safely combined with RICE, physical therapy, or rehab exercises

Use with caution or consult a healthcare professional if:

• Your ankle is severely swollen, discolored, or unable to bear weight.

• You’ve had recent ankle surgery or suspect a fracture.

• You have an open wound or an active skin infection.

If you’re unsure whether red light therapy is right for your specific injury or recovery plan, it’s always smart to check with a sports medicine specialist or healthcare provider first.

Clinic-Level Results, Couch-Level Convenience

When you’re recovering from an ankle sprain, you need more than rest and ice — you need support that works deeper, where the healing happens. Red light therapy helps energize cellular repair, reduce inflammation, and restore healthy circulation in the soft tissues that matter most for mobility and comfort.

That’s why NovaaLab creates medical-grade red light therapy devices using specific wavelengths (630–660nm red + 810–850nm near-infrared) designed to reach ligaments, tendons, and muscle tissue, all from the comfort of home.

If your ankle pain is limiting your movement, NovaaLab helps you move forward. You’ll get:

• Targeted devices for foot and ankle treatment, like our Novaa Light Boot or Cold Laser Therapy Device

• Clinical-grade technology optimized for pain, swelling, and tissue repair

• Built-in safety features for consistent, worry-free sessions

• A 60-day “Love It or Return It” guarantee to help you heal with confidence

Whether you’re recovering from a mild sprain or dealing with lingering ankle pain, red light therapy offers a non-invasive, research-supported way to get back on your feet — faster, safer, and at your own pace.