Changes

[[File:EMS VMO.jpg|right|thumb|300px|Using EMS on the [[VMO]].]]

Electrical Muscle Stimulation is the direct of stimulation a muscle using an electric current that is applied via electrode patches on the skin. EMS may be useful in the treatment of [[Knee Pain]], preventing muscle atrophy after injury, and as an addition to regular training.

=What EMS Can and Can't Do=

Like any technology, it's important to understand what it can and can't do.

* '''Can Help with [[Knee Pain]].''' Studies have shown that EMS of the [[VMO]] (part of the quad near the knee on the inside of the thigh) can help reduce [[Knee Pain]]<ref name="PFClinical"/>. The recommendation is for eight weeks of EMS consisting of 20 min. sessions twice a day (18 sec stimulation and 25 sec rest)<ref name="PFClinical"/>.

* '''May improve muscle recovery.''' There is some limited evidence that EMS may help with recovery from [[Delayed Onset Muscle Soreness|DOMS]], probably due to increased blood flow<ref name="EMSDoms"/>.

=Why use EMS?=

The main reasons to use EMS are around injury treatment and rehabilitation. EMS may be able to directly help with [[Knee Pain]] (see above), as well as reducing the loss of muscle strength (atrophy) that can occur while injured. EMS may be a beneficial supplement to regular training, but I have not found sufficient guidelines or studies that would define the optimal usage pattern.

* Frequency range: 1-150Hz

* Pulse width: 50-400us

Different devices had two to eight electrodes (one to four channels), and some devices had a TENS mode for pain reduction. Some devices had preset programs for different body parts or for different effects, while others allowed you to set the specific parameters such as current, frequency, pulse width.I looked a wide variety of devices and eventually settled on the [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.overstock.com%2FHealth-Beauty%2FInTENSity-Twin-Stim-III-TENS-and-EMS-Combo%2F6017593%2Fproduct.html InTENSity Twin Stim III]. This device provides full control of all parameters with the widest range of settings I found, comes with an AC adapter (useful as EMS devices have a reputation for eating batteries), and was available for only $50. So far I've been remarkably happy with it.

[[File:IntensityEMS3.jpg|none|thumb|300px|The [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.overstock.com%2FHealth-Beauty%2FInTENSity-Twin-Stim-III-TENS-and-EMS-Combo%2F6017593%2Fproduct.html InTENSity Twin Stim III].]]

=Replacement Pads=

The sticky electrode pads are reusable and last for 5-20 uses. The sticky on the pads degrades quite slowly, so how many times you use them may depend on the location you're trying to stick them to. Flat, smooth locations like the quad are easy to stick to, where attaching them to the end of the [[VMO]] requires a little more adhesion. I ordered these [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fdp%2FB001TZJYXE replacement pads from amazon.com] and they were $25 for 40 pads, so the running costs are quite low.

If you have any doubts or concerns contact a healthcare professional.

=EMS and Intermittent Hypoxic Exposure=

=InTENSity Twin Stim III Settings=

It's not clear how the settings for EMS change the effect. Here are the settings I use, based on a little trial and error. Don't consider these a recommendation, just some extra information.

* On Time 6 seconds

* Rest Time 6 seconds

=References=

<references>

<ref name="PFClinical"> Clinical classification of patellofemoral pain syndrome- guidelines for non-operative treatment, Erik Witvrouw, S. Werner, C. Mikkelsen, D. Van Tiggelen, L. Vanden Berghe, G. Cerulli </ref>

<ref name="EMSContra"> Contraindications and Precautions to Electrical Stimulation http://faculty.uca.edu/fletcher/electro/unit1_TENS/Contraindications%20&%20Precautions%20to%20E-Stim.pdf </ref>

</references>