Anyone who trains regularly knows that recovery is just as important as the workout itself. When muscles feel sore or fatigued, performance can decline, and the risk of overuse injury increases. EMS therapy for muscle recovery has become popular among athletes and fitness enthusiasts because it complements recovery routines and supports ongoing training goals.

Electrical Muscle Stimulation (EMS) uses electrical impulses to contract targeted muscle groups. These contractions mimic voluntary movement and can assist in circulation, reduce DOMS (Delayed Onset Muscle Soreness), and support strength development. PainPod devices include both TENS and EMS modes, so you don’t need two separate machines to support your recovery and performance needs.

Recovery 101: How EMS Supports Post-Training Recovery

During exercise, muscles experience microscopic tears that trigger inflammation and soreness. This process is a natural part of adaptation, but excessive fatigue can slow progress. EMS provides a method to encourage active recovery without additional strain.

The contractions generated through EMS increase blood flow to the area, supporting nutrient delivery and the removal of metabolic by-products such as lactic acid. Many users notice that post-training EMS sessions can help them regain flexibility and comfort more quickly than passive rest alone. This makes EMS a useful tool during periodisation or high-volume training cycles.

Performance: Activation, Strength & Speed Work

EMS also benefits neuromuscular activation. Targeted stimulation can improve motor unit recruitment, meaning more muscle fibres are engaged during contraction. For athletes aiming for strength gains, this neuromuscular support can enhance coordination and power output.

During warm-ups, EMS can activate fast-twitch fibres, preparing muscles for explosive movements such as sprinting or jumping. For strength athletes, EMS can be used between sessions to maintain engagement in under-activated areas. Consistent use may support force production during deloads or light training weeks without adding additional fatigue.

Evidence Snapshot & Real-World Use

Research around EMS therapy continues to expand. A systematic review in Physical Therapy in Sport observed that electrical stimulation can reduce DOMS and help muscles recover post-exercise. Another study in the European Journal of Applied Physiology reported improvements in muscle strength and power after several weeks of EMS use.

Outside clinical studies, professional athletes and rehabilitation specialists often integrate EMS into their recovery routines. Many find it particularly beneficial on off-days or taper weeks, when maintaining muscle responsiveness without heavy loading is a priority.

Programming: Off-Days, Deloads & Taper Weeks

Integrating EMS effectively requires thoughtful programming. Short sessions (10–20 minutes) at low to moderate intensity work well after demanding workouts. These sessions promote circulation and active recovery without additional strain.

During off-days, EMS can help maintain muscle tone while supporting recovery from cumulative fatigue. In deload or taper weeks, EMS stimulates fast-twitch fibres, helping preserve neuromuscular responsiveness. Rotating modes and intensity levels can help prevent habituation and maintain benefits across a training cycle.

Considerations and Contraindications

EMS is not suitable for everyone. Individuals with cardiac pacemakers, implanted medical devices, or certain neurological conditions should seek advice from a healthcare professional before using electrical stimulation. EMS should not be applied directly over the heart, throat, or areas with impaired sensation or broken skin.

When applied correctly and under guidance from a physiotherapist or exercise professional, EMS can complement your fitness and recovery routines. Proper electrode placement and program selection are important to ensure the device is used effectively.

Maximising Recovery and Performance with EMS

Current research indicates that EMS can support circulation, wellness, reduce post-training soreness, and promote muscular activation. Regular EMS sessions can complement training by enhancing active recovery, supporting strength gains, and helping maintain performance throughout different stages of periodisation.

PainPod devices offer both EMS and TENS modes in a single unit, providing convenience and versatility without the need for multiple machines. With an appropriate program and guidance, EMS can help you recover efficiently and support consistent training progress.

Enhance your recovery and performance today — explore PainPod devices and how their combined EMS and TENS modes can fit your training routine. Discover PainPod technology here.

Resources

• https://www.healthdirect.gov.au/tens 
• https://pubmed.ncbi.nlm.nih.gov/31474412/ 
• https://www.nhs.uk/conditions/transcutaneous-electrical-nerve-stimulation-tens/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352453/ 
• https://www.painmanagement.org.au/ 
• https://my.clevelandclinic.org/health/treatments/21529-electrical-muscle-stimulation-ems 
•  https://thepainpod.com/pages/how-it-works
  
  

References

• Kesar, T. M., & Binder-Macleod, S. A. (2006). Neuromuscular electrical stimulation for muscle strengthening. Physical Therapy, 86(11), 1596–1605.
• Maffiuletti, N. A. (2010). Physiological and methodological considerations for the use of neuromuscular electrical stimulation. European Journal of Applied Physiology, 110(2), 223–234.
• Amirthalingam, T., Ma, L., Singh, D. A., & Taylor, P. J. (2019). The Effect of Electrical Muscle Stimulation on Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis. Physical Therapy in Sport, 38, 133–140.
• Australian Therapeutic Goods Administration (TGA). (2023). Medical Devices — Electrical Stimulation Devices.
• PainPod Australia. (2025). PainPod Recovery and Wellness Guide.
• Nahon, R. L., Lopes, J. S. S., & Magalhães Neto, A. M. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport (2021)
• Narvaez, G., Apaflo, J., Wagler, A., McAinch, A., & Bajpeyi, S. (2025). The additive effect of neuromuscular electrical stimulation and resistance training on muscle mass and strength. European Journal of Applied Physiology, 125(9), 1687–1700.