How to use a TENS units & EMS machines for muscle soreness (DOMS)? Placement of electrode pads (UK)

Post-workout muscle pain is undoubtedly the most common of all in athletes or people who go to the gym. In fact, 100% of us have felt it at least 10 times in our lives; whether after making a change in routine, increasing intensity or returning from an injury, DOMS (soreness) is a lifelong companion when doing sports.

While they go away without treatment, they can sometimes linger longer than expected and cause intense pain. Fortunately this can be controlled with the use of TENS electrotherapy and can be reduced with the regular use of EMS, two therapies that we will explain in depth below.

How to use TENS units to relieve stiffness pain?

Using a TENS device to relieve muscle soreness pain is quite simple. You should bear in mind some of the points we are going to explain below, so that you can get the most out of each session.

Where to place the electrodes?

In the case of DOMS, the placement of the electrodes pads cannot be localized, so they must be dispersed so that they cover as much muscle as possible, especially in large muscle groups such as the back, legs or abdomen.

What frequency to use?

As far as frequency is concerned, since this is a muscular pain that is only activated by moving or contracting the muscle, a frequency of between 2 Hz and 4 Hz is more than enough to stimulate the release of endorphins, and achieve muscle relaxation that relieves the pain quickly.

Best TENS units to treat muscle aches and pains

There is a huge number of TENS devices on the market, but undoubtedly the best ones are in the following list that we share with you. The most complete and cost-effective ones are on it.

The muscle stimulator sends an electric current through wires to electrodes on the skin and helps relieve body pain; improves sports injuries, arthritis and sciatica; stimulates muscles, improves blood circulation, relieves fatigue, improves immunity and sleep quality. 10 intensity levels allow precise adjustment of pulse amplitude and frequency, allowing optimal and sensitive control for pain relief; a pre-programmed timer can set a preset duration from 5 to 90 minutes.

The therapeutic device can be used by two users at the same time or by one user to relieve two locations. Treatment intensity is guaranteed at all times. It has 5 treatment modes (massage, acupuncture, tapping, scraping and cupping) to choose from to relieve headache, leg pain, shoulder pain, joint pain, stomach pain, hip pain and leg pain. Automatic treatment interruption, alarm if the electrode falls off.

ROOTOK is a two-channel TENS unit, perfect for relieving and massaging all types of chronic pain: ideal for back pain, sciatica, knees and any other joint pain. The 16 pre-programmed massage modes and 20 intensity levels allow you to precisely adjust the amplitude and frequency of the impulses.

The backlit LCD digital display makes the screen clear and easy to read. Supplied with 8 high quality TENS electrode pads. Recharges via computer (USB cable included). Comes with detailed instructions and a TENS user manual containing guidelines for applying the electrodes to the TENS unit. Lightweight and robust.

The physiotherapy brand Beurer offers its users one of the most versatile electrostimulation devices that can be found on the market. It is the Beurer EM59, which contains an incredible 4-in-1 function that allows you to apply therapeutic massage, muscle stimulation, nerve stimulation and heat therapy, providing a completely different level of relief to its users with its more than 70 programs and 50 intensity levels.

This powerful electrostimulation equipment offers immediate relief for almost any type of ailment using stimulation methods that stimulate the production of natural pain relieving agents within the body. It also works as an effective methods to accelerate muscle growth and regeneration, while combining with heat therapy to provide one of the most complete treatments you will find.

Omron has a wide range of electrostimulation devices in stock, including Omron HeatTens, which combines the therapeutic effects of transcutaneous electrical nerve stimulation with the effective method of heat therapy, resulting in one of the most complete relaxation and pain relief effects available on the market.

Its operation is really simplified, having 6 preset programs that focus on treating different areas of the body, which you can customize by modifying the 3 TENS massage modes, in combination with the 3 heat therapy modes. It is the best choice for joint and muscle ailments and you will get 1 Omrom HeatTens, 2 Omron gel pads, 1 power adapter and an instruction manual.

The Med-Fit TENS unit is presented as the most viable and sophisticated option for the treatment of ailments of any kind, thanks to its innovative dual-channel function that allows you to treat the symptoms of diseases such as sciatica, arthritis, and muscle injuries in different areas of the body simultaneously.

Its electrostimulation method allows you to relieve chronic ailments through the application of mild electrical stimuli that inhibit pain signals and stimulate the production of endorphins. The best results are obtained when using this unit for 60 to 90 minutes. The use of this device is widely recommended because it does not interfere with any medical treatment and is completely safe.

How to use EMS to strengthen muscles and avoid stiffness?

EMS can be a way to avoid the appearance of stiffness. Especially in people who are injured for long periods and do not want to lose their muscle tone. You can strengthen your muscles in isolation without compromising the injured area and all without leaving your home.

Where to place the electrodes?

The placement of the electrodes in this case is done according to the size of the muscle you are going to train.

What intensity to use?

The intensity can vary between 10 Hz and 100 Hz, and as in the previous case, the choice varies according to the size of the muscle group. For small areas such as the biceps or deltoids, a frequency lower than 50 Hz is used, while for larger areas frequencies between 50 Hz and 100 Hz can be applied. Keep in mind that the smaller the volume of a muscle, the lower the work intensity it can withstand.

Best EMS electrostimulators to train our muscles

If you have already made the decision to purchase an EMS machine, here is a list of the best options on the market today.

The Compex Sport 4.0 is the ideal companion for competitive athletes, thanks to its application of EMS technology to increase physical performance in a natural way, while facilitating recovery. It also has the innovative MI technology, through which you can perform a scan of the muscle and know what frequency is appropriate for the treatment you want, greatly increasing the effectiveness of treatment.

The Compex Sport 4.0 has 10 conditioning programs, 5 recovery massage programs, 8 pain management programs, 2 rehabilitation programs and 5 fitness programs. All these features make it the perfect electrostimulator for athletes who practice their sport 3 to 4 times a week, for injury prevention and fast recovery from injuries.

The physiotherapy brand Beurer offers its users one of the most versatile electrostimulation devices that can be found on the market. This is the Beurer EM49, which contains an incredible 3-in-1 function that allows you to apply therapeutic massage, muscle stimulation and nerve stimulation, providing a completely different level of relief to its users with its more than 70 programs and 50 levels of intensity.

This powerful electro-stimulator offers immediate relief for almost any type of ailment using stimulation methods that stimulate the production of natural analgesic agents within the body. It also works as an effective methods to accelerate muscle growth and regeneration, making it one of the most complete and versatile electrostimulation units on the market.

The PowerDot 2.0 is an intelligent electrical stimulation electrode that will allow you to apply TENS and EMS current shocks for both pain treatment and conditioning of different muscle groups. It includes more than 400 customised programmes that can be easily managed with the mobile app available for both Android and iOS.

The simple interface of the PowerDot app will guide you through everything you need to know to operate the electrodes efficiently. The purchase package includes 2 pre-loaded pods, 2 sets of electrodes with corresponding pads, 2 sets of cables and 2 micro USB charging cables, along with a carrying case so you can take your electrodes with you wherever you go.

NURSAL brings to its users its dual channel TENS electrostimulation unit, designed for the treatment of any type of ailments and muscle stimulation, which has 24 modes of use designed to provide different types of massages to treat a wide variety of ailments, whether caused by illness or injury.

You will be able to set separate modes of use for each of the two channels, so that you can apply the electrical impulses at the required frequency and intensity for different parts of the body. It also has an adjustable timer that will allow you to program your sessions between 10 and 60 minutes, and its integrated lithium battery will provide uninterrupted treatment for more than 20 hours.

Med-Fit's proprietary 4-channel electrostimulator features a powerful combination of TENS and EMS stimulation therapies that will give a new definition to your fitness routines. It has 20 modes of use, 19 of which are clinically proven TENS pain relief programs, and 11 are education, stimulation and muscle massage programs.

Its 4-channel function gives you the ability to apply 4 different therapies through 8 electrodes pads to different areas of the body, allowing you to treat them simultaneously with a specific mode of use for each area. Additionally, its long-lasting rechargeable battery will give you an autonomy of up to 10 continuous hours of use, and can be recharged a minimum of 1,000 times.

Video: How to place the electrodes pads to relieve stiffness pain?

Electrodes for arms

Electrodes for forearms

Electrodes for back

Electrodes for buttocks

Electrodes for legs

Electrodes for calf

More types of EMS electrostimulators and TENS machines you should know about

How to use a TENS units & EMS machines for arthritis & arthrosis? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for bursitis? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for Carpal Tunnel Syndrome? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for endometriosis? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for Erectile Dysfunction (ED)? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for fibromyalgia pain? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for foot neuropathy & polyneuropathy? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for herniated disc? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for meniscus tear recovery? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for migraines & headaches? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for muscle pain, knots & tightness? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for muscle soreness (DOMS)? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for muscle spasm & cramps? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for nerve damage and pain? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for plantar fasciitis? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for rotator cuff tears recovery? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for sciatica & lumbago? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for tendonitis pain? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for tennis & golfer's elbow? Placement of electrode pads (UK)

How to use a TENS units & EMS machines for TMJ, bruxism & jaw pain? Placement of electrode pads (UK)

What are DOMS or stiffness and what are the causes?

Delayed Onset Muscle Soreness (DOMS) is a type of muscle soreness that appears between 12 and 24 hours after training. It is characterized by being intense, deferring to the entire muscle or muscle group, and limiting the muscle's contractile capacity.

The reason why they appear is due to the stress to which the muscle fibers are subjected, causing them to break at a microscopic level. This is something that usually occurs mainly in eccentric contractions of the muscle, very common in strength and hypertrophy training.

However, as we train, this post-training damage becomes less and less, so stiffness is usually minimal or imperceptible.

Among the reasons why you may be having them now we can mention:

• Increased training weight: when we are in a strength phase in which we are constantly increasing the weight we lift each week, the body does not finish adapting to the effort, so the stiffness can appear regularly.
• Increased intensity: the greater the intensity of the exercise, the greater the lactic acid produced, which generates more wear on the fibers and can generate stiffness on subsequent days.
• Return from injury: if you suffered a serious injury recently, and your body was inactive athletically speaking, it is likely that the first few weeks after resuming training stiffness will appear while recovering the competitive rhythm.

What are the differences between stiffness and muscle injury?

One of the biggest fears when you have the first sensation of a muscle stiffness is being injured. Because the muscle pain of these is so intense at times, it is normal to think that we have hurt ourselves during the previous day, "I've gone too far!" is what you will think, but the reality is that there are several differences between a real injury and a muscle stiffness.

• Pain zone: the damage we suffer when training extends throughout the muscle, so the pain of a stiffness is always throughout its structure. Injuries tend to be more localized, generating pain in a specific point, either in muscle tissue or in the joint.
• Type of pain: stiffness is felt only when a muscle contraction is attempted or when stretching a muscle; it is an activity pain. When we are really injured, the pain may appear without doing anything, and instead of being felt in the muscle, it is channeled into the joint in the case of a tendon injury.
• Limitations: While you may feel pain with DOMS when trying to move a limb, DOMS will never limit your range of motion at the joint, so you will be able to move without a problem. An injury, especially a joint injury, will limit the function of the joint and its mobility.
• Healing: a stiffness will disappear with the passage of days without doing anything more than resting a little. A muscle injury may require treatment and physiotherapy to achieve a complete recovery.

Differences between TENS and EMS: Which is better for treating stiffness?

Transcutaneous electrical nerve stimulation therapy, or TENS, uses biphasic currents to act on nerve functions. When you feel a stiffness, it is due to a process of transmission of noxious impulses that informs the brain of the damage that exists in the muscle, and it interprets it as pain.

What this therapy does is to manipulate this process, especially in the pain transmitters of the nerves, to increase the threshold of tolerance to an ailment, which in turn generates relief in a few minutes.

EMS or muscular electrostimulation, works in a similar way, but this current, having a different frequency, penetrates the skin and reaches the muscle directly. With this, what is sought is a contraction that mimics the one you perform when lifting a dumbbell in the gym.

Its usefulness is mainly aesthetic, since it focuses on muscle toning rather than muscle recovery. However, it also has certain benefits that can help prevent the appearance of stiffness.

TENS is the quintessential therapy used by athletes to relieve muscle pain, as it also benefits the cell regeneration process so that DOMS disappear as soon as possible.

EMS can be used, but as a way to keep the muscle tissue active when you cannot go to the gym, so that the appearance of stiffness is reduced over time.

Contraindications in the use of electrodes and electrotherapy