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

Every year, 80% of the world's population experiences at least one type of muscle pain. It may seem normal since it is the soft tissue we use most every day, but the reality is that if we go back a couple of decades, we will notice that they were not as prominent as they are today.

Transcutaneous nerve electrostimulation is a valid way to relieve pain in a natural way, without resorting to drugs of any kind. Muscle electrostimulation, on the other hand, can also help to avoid these ailments by strengthening the muscles and increasing their resistance to fatigue. Today you will learn how to implement them to improve your quality of life.

How to use TENS machines to relieve muscle pain?

Using a TENS unit to relieve muscle pain is quite simple. All you have to do is to take into account the points we are going to mention below.

Where to place the electrodes?

TENS units have two-pole channels, one positive and one negative, where the electrodes are inserted, and the space and mass in the middle of these is where the current will flow, so the ideal is always to enclose the point of pain in the middle of the number of electrodes you have. It will not matter the location of the poles, as long as the point of pain is in the middle of the current flow that the device will emit.

What frequency to use?

The frequency will vary according to the type of pain we are facing, and of course the intensity of the pain. If it is a mild pain, we can start with a range between 2 Hz and 4 Hz, which will release endorphins and generate relief slowly.

To repair nerves and avoid muscle weakness and tremors, a frequency between 20 Hz and 70 Hz is used. While for severe and repetitive pain, a frequency of 80 Hz to 100 Hz is used. Frequencies higher than 100 Hz should be administered under medical supervision.

Best TENS units to treat muscle tension

Here is a list of the best TENS electrostimulators that you can buy on the market, so that you can choose the most efficient option to remove muscle pain.

The E3 model from OMRON is a TENS electrostimulator of compact size and great power, designed to be portable and used to relieve pain caused by exhaustion, injuries or diseases such as sciatica or neuropathy. This device uses TENS stimulation technology, proven and widely used by physiotherapists for its ability to relieve any type of pain.

It has a wide variety of pre-programmed modes of use designed to treat a wide range of ailments. Its compact size makes it incredibly convenient to carry wherever you want, and its specialized long-lasting electrodes can be washed and reused up to 150 times. The purchased package contains 1 OMRON E3 electrostimulator, 1 electrode cable and 1 long-lasting pad.

Dioche has available to the public one of the best TENS machines on the market, which stands out for its ease of use, versatility and portability. You can use it to relieve pain caused by various causes, from neuropathies and arthritis to injuries and muscle contractures.

One of its best features is the presence of a laser line for the nose that will allow you to treat rhinitis symptoms effectively, improving your health conditions considerably. The dual channel function of this rechargeable mini TENS machine allows you to treat multiple parts of the body simultaneously, bringing benefits such as improved circulation, reduced pain and accelerated metabolism.

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 TechCare Plus 24 muscle massager is one of the most comfortable and compact models available on the market. It offers the best solution for any type of muscle pain through its electrotherapy massages, which are a combination of TENS and EMS modalities, which apply low intensity currents to greatly reduce the sensation of pain in the treated area.

It includes 24 modes of use that apply different types of massages focused on dealing with particular ailments. Its lithium battery allows continuous use for more than 20 hours, and has a session timer that can be set from 10 to 60 minutes. The purchase includes 1 mini Plus 24 electro stimulator, 1 carrying case, 6 large electrodes, 2 guide cables, 1 user manual and 1 USB charger.

How to use EMS to strengthen muscles and avoid knots and tensions?

As we mentioned before, EMS is a great way to strengthen muscles and avoid trigger point pain or overuse. But what is the right way to use it? That's what we're going to answer below.

Where to put the electrodes?

EMS electrodes should be placed along the muscle to be trained. The larger the size of the muscle, the more electrodes will be needed to train it correctly. In addition, you must have a clear reference of the motor point of each muscle to achieve a more pleasant and comfortable stimulation.

What intensity to use?

An EMS machine can generate frequencies between 10Hz and 100 Hz. For muscle training, the most important thing to take into account is the objective of the session and the size of the muscle to be trained. Knowing this, when we want to tone and strengthen the muscles, we will use a high frequency, while to achieve a relaxing contracture we will use a much lower one.

In the same way, it should be taken into account that each muscle can withstand an intensity determined directly by its size, so when training large muscle groups we can use high frequencies higher than 50 Hz, while for smaller muscles such as calves or biceps, frequencies lower than 50 Hzshould be used.

Best EMS machines to avoid muscle soreness

Here are the best muscle electrostimulation machines to strengthen your muscles and avoid muscle pain as much as possible.

This is the latest model in the SP series of electro-stimulators from Compex. The Compex SP 8.0 is the ideal exercise tool for professional athletes, offering a powerful EMS stimulation system that produces muscle contractions that increase strength, volume, tone and muscle elasticity, allowing you to use it before exercise to improve your performance, and after exercise to facilitate recovery.

It features MI tracking technology, which allows the SP 8.0 to perform a quick automatic muscle scan, and set the appropriate program according to the goal you want to achieve. This professional-grade training device will revolutionize the way you exercise, as it is designed for athletes who practice their discipline on a daily basis.

TensCare has a wide range of products related to physiotherapy, including its TensCare Sports electro-stimulator, an electrotherapy unit that combines the best of TENS and EMS technologies, perfect for the relief of all types of ailments and the strengthening, rehabilitation and toning of muscles from the comfort of your own home.

It contains 28 preset programs and 8 manual programs that you can configure to suit your needs. This feature gives you fantastic coverage for natural pain relief of all kinds, and it has a powerful memory function that saves the last massage program that was used, so you can access it immediately.

The rechargeable electro-stimulator from the Med-Fit brand of products is the perfect choice for the relief of chronic ailments, thanks to its use of gentle electrical impulses that interact with the nervous system to inhibit the sensation of pain. To do so, simply select one of its 30 TENS programs, each of which is clinically proven and completely safe.

It has a four-channel function, which gives you the ability to use up to 8 electrodes simultaneously to treat various parts of the body. It is the most viable option on the market for long-term treatment of pain of any kind, and its long-lasting rechargeable battery will give you up to 10 hours of autonomy on a single charge.

The physiotherapy brand Med-Fit has a large supply of mini electrostimulators, designed to apply TENS and EMS therapy on localized areas of the body. It has the capacity to give electric massages on different areas affected by pain, as well as to provoke high frequency impulses to generate muscular activity.

It has a rechargeable battery that provides an autonomy of up to 8 hours, and more than 1000 charges. You can charge it through its USB port, by means of the cable included in the package. In addition, you will find the mini electrostimulation unit, 1 butterfly electrode, 2 self-adhesive electrodes of 2x5 cm, 1 user manual and several guides for positioning the unit.

The Smart Dot 2.0 is one of the best in a line of smart electro stimulators that automatically connect to your mobile phone and are controlled by an app. Its small size makes it completely portable, so you can use it to treat muscle recovery and ailment relief at any time, reducing recovery time and increasing your performance.

It has more than 10 preset programmes designed for muscle stimulation, improved recovery and pain relief, thanks to its revolutionary Smart TENS stimulation technology. The package includes a pre-loaded device, 2 sets of pads, 1 set of cables, 1 USB charger and a portable case.

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

Electrodes for arms

Electrodes for forearms

Electrodes for back

Electrodes for buttocks

Electrodes for legs

Electrodes for calf

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What are the causes of muscle pain?

Muscle pain or myalgia is known as any ailment felt in any muscular tissue of the human anatomy. It may manifest itself as a burning in a section of the muscle, as a contraction or with a stabbing sensation in a specific area.

Among the causes we can mention the following:

• Overuse: when we use a muscle, lactic acid is generated, which generates wear and tear, and if we train constantly without letting it rest, this wear and tear will accumulate until we suffer a muscle injury that generates pain.
• Hypertrophy: when performing strength or high intensity training, the upper fibers of the muscle suffer damage that manifests itself the next day with intense pain.
• Fibrillar rupture: when the fibers of a muscle break, it becomes inflamed and generates acute pain during and after the repair process.
• Tendinitis: when a ligament or tendon is irritated, it is normal for it to become inflamed at its junction with the muscle, which generates discomfort or a sensation of pain in the muscle.
• Trigger points: when the myofascial tissue shortens, contracts or loses elasticity, tension points are generated in the body that are felt as muscle pain.
• Lack of minerals: some essential minerals such as potassium or magnesium are essential for muscle function, and a deficiency of these can cause muscle pain or ease of muscle injuries that cause pain.
• Dehydration: like the minerals mentioned above, water is extremely necessary for the functioning and health of the muscles, and a deficit of this can facilitate the appearance of injuries.

What are the most common types of muscle pain?

Just as there are many causes of muscle pain, it can also be classified into different types according to its origin and its relation to physical activity.

Below you will learn about the basic typology of myalgia:

• Pain during training: it is normal that while training a muscle, it starts to hurt, especially when you are close to failure. It is an intense pain that feels like burning, and is caused by the excess blood that occupies the muscle during training, and the micro-tears of the muscle fibers that cause hypertrophy.
• Post-workout soreness: known as DOMS (stiffness), it feels like a sharp pinch throughout the muscle, as if it is stiff and compressed. It is the result of muscle fibers breaking during training.
• Contusion pain: it is a pain similar to DOMS, but this is caused by receiving a blunt impact on a muscle, so it is not felt throughout the muscle, but at the point of impact because the damage is local and not general.
• Passive pain: it is a pain that appears for no apparent reason, and may disappear on its own and reappear some time later. It can be caused by accumulating muscle tension due to improper posture or performing weight-bearing exercises without proper technique.

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

Transcutaneous electrical nerve stimulation, or TENS, is a form of electrotherapy that uses low-frequency, high-intensity currents on the muscle, acting on the nerves near the muscle to affect the way they communicate pain. In this way, the intensity of pain that a person can feel in a specific area of the muscle is increased, thus generating a sensation of relief.

But TENS not only works to relieve pain, but also to reduce muscle weakness. This is achieved by recovering the elasticity of muscle tissue that is lost over the years, and by improving nerve activity to achieve firmer movements without tremors.

Muscle electrostimulation or EMS uses higher frequencies and a less intense current to generate a direct contraction of a muscle. This feature makes it inefficient for pain relief, but it can be of great help to keep a muscle group active and prevent it from losing elasticity and becoming injured. Especially when you don't have much time to go to a training center.

As to which one is better, the reality is that each one is the best option in its respective function. To relieve pain TENS is undoubtedly the most indicated, but EMS can also help you avoid muscle pain, which is equally valuable, so the smartest decision is to include both in your daily or weekly routines and take advantage of the benefits that both can offer.

Contraindications for the use of electrodes and electrotherapy