Heavy cleans and kipping pull-ups load the shoulders hard. That's usually the first place soreness shows up the next morning.
Use the Light Pad straight off your session, before the shoulder stiffens overnight. Red and near-infrared light reaches the muscle at the cellular level, roughly 2 inches deep. That's where the real repair happens.

Heavy squats and deadlifts load the hamstrings just like the lower back. They tighten up on the same overnight schedule. Use it right after the session that stressed it. Not days later, once it's already tight enough to affect your next squat day.

A heavy deadlift or clean session doesn't announce the damage right away. By the next morning, the lower back's already locked up. Strap the Light Pad on that same evening, before the stiffness sets in. You're treating the muscle while it's still working. Not after it's already seized up.

Double-unders, box jumps, a metcon with running mixed in. Your calves take a real beating. Most athletes just write that off as part of the WOD. Same rule applies before you even leave the box: treat the area that just did the work. Before you even untie your shoes.

Rope climbs, kipping pull-ups, a heavy deadlift session. Grip fatigue adds up just like any other muscle group. It just rarely gets its own recovery routine. Treat it with the same attention as a shoulder or a lower back. It's the same window that matters for every zone here: right after the session that stressed it.

Wall balls and thrusters hit the quads harder than most accessory work. The soreness compounds fast across a training week if it's never addressed, just waited out. Use the Light Pad right after leg day ends. Not once it's already sore the next morning.