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

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 correct term to define this amazing electrostimulation machine is versatility. The TENKER electrotherapy unit has 24 pre-programmed massage modes that provide incredibly precise control for the relief of muscle and joint pain caused by injury or illness. Its internal lithium battery provides 24 hours of continuous use.

It has 20 intensity levels and a dual current output function, which will allow you to program different modes of use in each of its electrodes allowing you to treat different areas of the body simultaneously. Its electrodes are reusable and hypoallergenic, and it has a timer that can be adjusted between 10 and 60 minutes.

The AUVON electrostimulation unit is one of the best options for treating nerve and muscle ailments, as well as a great addition to fitness. This is because it combines TENS stimulation technology with EMS technology, making it one of the most versatile devices on the market.

It has a 4-channel independent control mode, through which you can treat different parts of the body with different settings and intensities as required. You can select from 24 preset massage modes, each designed to relieve certain types of pain and produce an overall sense of relief.

The AUVON electro stimulator is at the forefront of electro stimulation technology, combining TENS and EMS stimulation technologies to obtain one of the most complete treatments for acute and chronic pain, caused by injuries or illnesses, as well as an incredible complement for physical conditioning thanks to its muscle stimulation technology.

It has 20 modes of use that apply different types of massages oriented to treat a wide variety of ailments, and with its independent channel control mode you will have the possibility of configuring different programs for each of the channels individually, to apply different types of massages in various areas of the body.

The TENS 7000 has one of the most complete models of electrostimulator, which includes a wide variety of functions and accessories. It is a digital unit that combines TENS and EMS technologies together with an innovative dual channel function that allows you to apply these electrostimulation modalities on different parts of the body simultaneously.

The TENS 7000 muscle stimulator includes one of the most complete electrical stimulation therapy packages you will find. It includes 1 TENS 7000 unit, 2 guide cables, 4 packs of reusable pads, 1 9-volt battery, 1 instruction manual and a hard case to carry your electrostimulation equipment wherever you want.

This is a precise and compact wireless TENS electrostimulation device, brought to you by the iReliev brand, intended for the treatment of pain at precise points of the body. Thanks to its size and the fact that it does not require any wires to operate, it is completely discreet and can be used anywhere, while traveling and under clothing.

Its efficient use of TENS technology allows it to block pain signals before they reach the brain, making it a safe method of treating ailments. It also has a long-lasting lithium battery and an energy-efficient function, which turns the device off every 20 minutes. One of the best devices on the market in terms of portability, discretion and functionality.

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.

The Compex Wireless USA 2.0 electrostimulation unit gives you one of the best alternatives to improve the results of physical training, while providing relief from the aches and pains caused by it, through its 10 electrostimulation programs divided into strength training, warm-up, recovery and TENS massage modes.

It is the perfect tool to maximize the results of your workout thanks to its electrical impulses that stimulate the growth of muscle fibers, while reducing and even preventing pain caused by exercise and promoting a quick recovery.

The Belice brand has one of the most powerful and versatile electrostimulation units available on the market, which comes in a package with everything you may need to apply a successful electro massage therapy, from the reusable pads to a travel bag to take your device with you wherever you go.

It has 24 modes of use and 30 intensity levels that you can program individually on each of its 4 channels, so you can apply them to different parts of the body, or even different people, simultaneously. Its high-powered battery will allow you to apply electrostimulation for 20 continuous hours, and is fully rechargeable through the current or from a USB charger.

The iReliev electrostimulator offers users the perfect combination of an electrical pulse massage for the relief of pain caused by injury and illness, and a muscle trainer that uses a slightly more powerful current to generate activity in the muscles. Its wireless operating system is managed by a remote control included in the box.

It has 14 operating programmes dedicated to particular functions. 7 are designed for pain relief, 1 is designed to treat arthritis, and the remaining 6 are different muscle conditioning modalities. In addition to the controller, the box includes 2 wireless pods, 2 reusable 3x5 inch adhesive electrodes, a rechargeable lithium battery, a USB charging cable, a carrying case and an instruction manual.

This surprising and revolutionary electro stimulator from PowerDot presents one of the most comfortable and complete designs on the market. It is the PowerDot 2.0, an electrostimulation device designed to work by means of a convenient and simple mobile application, available for Android and iPhone mobiles. Its design and functionality is aimed at muscle recovery and pain relief through the application of electrical impulses to the nerves in the affected area.

With more than 400 modes of use and a variety of intensity levels, the PowerDot 2.0 is one of the most complete electro stimulators available, as its functions focus on muscle recovery, improved physical performance, and pain relief. All these features make it the leading choice for the immediate treatment of any pain, whether caused by injury or illness.

The Neocarbon electrostimulation kit includes everything you could need for the treatment of ailments, thanks to its device incorporating TENS and EMS electrotherapy modalities, and dual channel function combined with 24 modes of use and 20 levels of intensity, which means that you can apply complete treatments to different parts of the body simultaneously.

The use of TENS and EMS that this device provides will allow you to use them to apply relaxing massages that relieve any ailment in a natural way, stimulating the production of endorphins and blocking the body's pain signals, as well as electrical discharges that stimulate muscle movement, creating contractions that encourage the growth of muscle fibers, increasing the tone and strength of the muscles.

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