Muscle soreness and EMS training
Muscle Stimulation To Prevent And Alleviate Muscle Soreness
Everyone knows it. After an intensive workout you feel fatigued and in the following days muscle soreness occurs. Muscle soreness is a one to three day delayed muscle pain, which lasts for about one week. Muscle soreness is characterised by swollen, hard, powerless and pressure-sensitive muscles as well as a decreased movement radius of the joints[1].
Until now there exists no scientific insights about the precise cause for muscle soreness. For a long time, hyperacidity of muscles was assumed to be the cause. This theory couldn’t be supported by empirical evidence. Meanwhile little micro-fissures through over-expansion are being considered as the widely accepted cause. Water enters into these micro-fissures, which lead to the expansion of the muscles and the known symptoms. There is no medication, which helps in this case.
So how can electrical muscle stimulation help you against muscle soreness? With standard EMS machines you can customise the intensity to your personal requirements. Through this, even beginners can train efficiently. You can increase the intensity in small steps, so strong muscle soreness can typically be avoided. All the devices from axion can be adjusted manually, so we recommend you to look at our EMS machine settings. Our body has to get used to the strain, so after the first few workouts a weak muscle soreness can occur. This is normal and there is no permanent damage normally. Depending on the intensity of the muscle soreness we recommend you to rest a few days until the pain is felt weakly.
An increased blood flow can alleviate the pain through muscle soreness and support the regeneration[2], because the injured muscular fibres could be provided with more minerals and trace elements. Muscle stimulators like our bestseller STIM-PRO X9 offer a lot of pre-installed programs, among them programs for massage and muscle relaxation. These programs could increase the blood flow and because of the low intensity don’t aggravate the micro-fissures, if applied correctly. Therefore an EMS machine can be used for prevention or also for regeneration from muscle soreness.
If you have any further questions concerning EMS machines, feel free to contact us. Consultation by phone: +49 (0) 7152 - 353 911 - 0 or write to us: service@axion.shop.
Our EMS machine and electrode pad recommendation
The corrrect pad placement for your EMS workout against muscle soreness
Based on the quadriceps, we show you how to place the electrode pads correctly. Because muscle soreness occurs on different areas of the body, this is an example for the thighs. You can find the correct pad placement for your requirements on our EMS training overview.
Rule of thumb for electrode pad placement
Always place the pads on the upper and lower end of the muscle, which you want to train. If you have questions about the coorect pad placement, you are welcome to use our contact form.
Our program recommendation
We generally recommend you to increase the intensity of your workout step by step to prevent overload of the muscles. Because of that we advise you to select the pre-installed programs for beginners at the start of your EMS workout. You can look up which program suits best for the different muscle groups on our ems training overview.
Regeneration
P29
or
P30
Pause if you have strong muscle soreness
If you exaggerated in your workout and after a few days muscle soreness is felt strongly, we recommend you not to train the affected muscles again, until the pain is only felt weakly. You can train other muscle groups instead or do some cognitive movements like walking, cycling or light jogging.
Our EMS machine and electrode pad recommendation
Tips against muscle soreness
- Start carefully and increase the intensity step by step
- You should train regular and avoid long breaks, so your body can get used to the strain
- Make sure to take care of your diet, so your muscles can be supported better with nutrients
- Make sure to get enough sleep, so your body can regenrate better from the workout (about eight hours a day)
- Through heat therapy or cold therapy your blood flow can be increased, which supports your regeneration
The advantages of EMS
Please note:
The current strength should be set so that the intended muscle contracts significantly without feeling pain.
Before your workout you should warm up the muscles to prepare them for the upcoming exercise load. Our EMS TENS combo machine offers pre-installed warm-up-programs, which automatically start right before the actual training program. Therefore you can train very relaxed.
Our axion EMS world
We will be happy to advise you
You still have questions about working out with EMS? Our expert advisors are there for you!
Studies and scientific sources
[1] Böhning, D. (2002) Muskelkater. Deutsches Aerzteblatt. Online verfügbar: https://www.aerzteblatt.de/pdf.asp?id=30395
[2] Cramp, Gilsenan, Lowe & Walsh. (2000). The effect of high- and low-frequency transcutaneous electrical nerve stimulation upon cutaneous blood flow and skin temperature in healthy subjects. Clinical Physiology, 20(2), 150–157. https://doi.org/10.1046/j.1365-2281.2000.00240.x
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