TENS vs EMS: Can They Help with Recovery?

Have you ever wondered about those crazy wires and pads, you see people slapping on at the Physical Therapist office? Or perhaps your friends after a long hard run? We’re talking about TENS vs EMS units. A not so new tool for dealing with injuries and promoting recovery, that has become even more widely available for home use.

“Let me know when you start to feel this.” I heard a muffled voice above me say, as I lay with my face in a padded cradle and my shorts ever so discreetly tucked up to expose my sore right hip.

Moments later a light vibration and we have liftoff. My entire thigh muscle was dancing around while I lay completely still. It’s a crazy feeling, but not a bad one.

It was my first experience with electrical muscle stimulation (hereafter the cooler name e-stim or EMS) and for years it was only really available via a doctor’s office. Luckily in recent years, companies started making at home models…but they were just that—muscle stimulators for at-home use.

Here we will explain the differences in TENS vs EMS and which one might be best for you if you’re looking for something at home.

What is The Difference Between EMS VS TENS?

EMS is similar to TENS, but there are some distinct differences. You’ll find that chiropractors may use either EMS or TENS when looking to relax muscles before making and adjustment and Physical Therapists may use one or the other depending upon the goal of treatment.

An EMS machine is for muscle stimulation and strengthening, while a TENS machine is used for pain relief. Think of the TENS as targeting nerves to stop pain signals, while the EMS is creating muscle contractions that could help with recovery due to muscle atrophy (after surgery) or an injury.

The other main difference is in the frequency used by the machine, again this comes down to the different ways we want the two to work.

• TENS typically uses low-frequency electrical currents (1-100 Hz) and a variety of waveforms to block pain signals. The waveform may be continuous or pulsed.
• EMS uses higher-frequency currents (usually 20-100 Hz) to directly stimulate motor nerves and induce muscle contractions. The waveform is usually a square wave.

You may have recently even started to hear about EMS Suits, which are a new fitness trend. I saw a gym here recently open up that uses only them and of course we’ve seen them on the Kardashians!

In this case we aren’t looking to recover, but instead are instead amplifying your muscle contraction during a light workout to get more out of the muscles. It’s not going to be the most fun you’ve ever had, but like most new training techniques they want to get you more results in less time.

All right now that we’ve given you a general idea of why they are different, let’s look more in-depth at each type of tool and see which might help you deal with injury, arthritis or just that much needed long run recovery.

What Does a TENS unit do?

Think of it a bit like when the fire alarm goes off in your office. Blinking lights, noise that won’t stop…that’s your brain when dealing with pain, it can’t get away from the signal and a TENS unit helps to break the pattern.

Here’s what it does:

• Interrupts the pain signal to your brain, allows for pain relief.
• Interrupting that pain cycle can also help you to start moving and focusing on recovery.
• Can stimulate the body to produce endorphins (our own natural pain killers).
• Can enhance blood circulation, which promotes healing.

This doesn’t mean it’s going to allow you to ignore injuries that require time, physical therapy or rest to recover. But it can help you get through the recovery process more easily.

Who Should Use TENS?

• Pre or post workout to recover without drugs
• Athletes who will undergo drug testing
• Any athlete looking for drug free options
• Pregnant runners looking for drug free pain relief  (always check with your Dr)
• Post surgery recovery
• Those running with arthritis, fibromyalgia, tendonitis, migraines, or other chronic pain

As a runner, I am absolutely interested in this for enhanced recovery and moving on from those taper niggles faster. But the timing is fabulous as my Dad is visiting and has arthritis that I’d love to see if he feels is better through using this consistently!!

Drug free pain relief is right up my alley and so important as we know that over 25 million Americans are dealing with chronic pain issues.

How to Use TENS Treatment?

Most devices are going to come with a number of small pads that you will stick to your skin in the area that you want to treat. Then via the control system whether that’s an app or on screen, you’ll be able to adjust the intensity and often the pattern of the tapping.

You don’t need to get to the highest levels to have the most effective treatment. Instead, you are trying to adjust it to a level where you are getting muscle contractions and relief, but not pain.

Where Should You NOT Use TENS therapy?

• On the head or neck
• Over the heart
• Over damaged skin
• Over metal implants or electronic devices

Always follow the specific instructions provided with the TENS device and consult a healthcare professional or physical therapist before using TENS therapy for muscle rehabilitation. Safety should always come first when using electrical stimulation for pain relief or other purposes.

Best Travel-Friendly TENS Unit: Omron Pocket Pain Pro TENS Device ($39)

I love that this device can easily travel with me for consistent use. I appreciate the quality and focus of this company in the healthcare sphere. I tried their original device shown at the top, which was more like a butterfly shape.

The pads actually seem way easier to me because I can get them right on the shoulders to work out this tension after a day of writing all these articles!

Super easy to use, you won’t be hunting for a manual. Just put on the pads and adjust with the small unit for what level of intensity you need.

As someone who really doesn’t love taking any pain medication, I can say this was really valuable after I had knee surgery.

Best TENS Unit for Back Pain: Tens 7000 ($36)

The Tens 7000 Muscle Stimulator is a great TENS unit for back pain, as seen by the almost 100,000 4+ star reviews. Plus at this price, it’s not a huge investment to find out how it works for you.

It has four large electrode pads, which makes it a good option for covering a broad surface area such as the back. It has a rechargeable internal lithium battery that provides an up to 20 hours of continuous use (which should last you a long time).

Users love this device because of its dual channel A-B output function that enables you to simultaneously address two different pain locations with varying intensity settings. I’m all about maximizing my time, so fabulous!

What is EMS?

Electronic Muscle Stimulation (EMS) is a technology that has gained popularity in the fitness and physical therapy industries. It involves the use of electrical impulses to stimulate muscle contractions.

I feel like you’ve absolutely seen someone using this, particularly if you’re in triathlon. I’m not sure why but they seem to beat even us runners at having the fanciest, newest gadgets.

EMS devices are equipped with electrodes that you place on the skin over the targeted muscles. These electrodes deliver controlled electrical impulses to the muscles, causing them to contract and relax involuntarily.

The electrical pulses mimic the signals sent by the central nervous system to activate muscle fibers.

Who Should Use EMS?

• Athletes looking to enhance their fitness routines and improve muscle strength and tone.
• Those aiming to recover from workouts more effectively.
• People who want the ability to adjust intensity levels and target specific muscle groups.
• People who want to prevent muscle atrophy.

When Should You NOT use EMS?

• If you have heart problems, cardiac arrhythmia’s, or implanted medical devices like pacemakers.
• On the abdominal area during pregnancy.
• Individuals with epilepsy or a history of seizure disorders.

Never use EMS devices in water or during bathing or showering, and always follow the manufacturer’s guidelines for safe and effective usage.

Which is Better EMS or TENS?

It really depends on your specific needs and goals. It’s not a matter of one being universally better than the other; rather, they serve different purposes.

If your goal is to strengthen and tone certain muscle groups, EMS is a better choice. It directly stimulates muscle contractions, helping to build muscle mass and improve muscle tone. Think of this as post injury when you haven’t been able to workout, so your quad or calves are now weaker than before.

But if you’re seeking relief from chronic or acute pain, TENS is the better option. It focuses on stimulating nerves to block pain signals to the brain. Plus, it provides a non-invasive and drug-free approach to pain relief

Best EMS Device for Athletes: Marc Pro Plus ($1400)

The Marc Pro Plus EMS device is a splurge-worthy investment for those who want top-tier recovery, conditioning, and pain relief. It delivers a potent but still comfortable stimulus that calms irritated nerves and reduces down pain long after you turn it off. A 30-60 minute session can provide hours of pain relief, allowing you to return to your favorite sport or activities sooner.

It not only helps prevent future pain flare-ups but also reduces the risk of overuse injuries, allowing you to perform at your best.

I told you it was expensive! It’s one that you see in many offices and gyms, but also as noted with athletes who are really focused on recovery.

Best NMES (Neuromuscular Electrical Stimulation) Device: SaeboStim ($219)

An NMES device is similar to EMS, but it primarily targets nerves to activate muscles, while EMS directly stimulates muscle tissue to induce contractions. And this one is designed specifically for those who have suffered a stroke. I can only imagine how helpful this would have been to my grandmother because it would have provided more daily time for muscle work, rather than just when a nurse was able to come in.

The SaeboStim Pro serves as a catalyst for muscle activation, improved motor control, and enhanced functional movement patterns, and helps individuals regain strength and coordination in their affected areas.

It has adjustable intensity levels, pulse widths, and frequency settings so users have complete control over their therapy sessions. While it’s not a standalone solution, it can be a powerful addition to enhance your rehabilitation journey.

Hopefully this helped to answer some of your questions about TENS vs EMS, but if there’s anything more you want to know, just drop a note! I’m always watching the comments.

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

Get more running tips: Pinterest