From the Research
It's generally better to use a TENS unit before stretching. Using a TENS unit prior to stretching can help reduce pain and muscle tension, making the stretching session more effective and comfortable. The electrical impulses from the TENS unit work by temporarily blocking pain signals to the brain and stimulating the production of endorphins, your body's natural painkillers. This pre-stretching application can increase blood flow to the area, warm up the muscles, and decrease muscle guarding, allowing for a greater range of motion during your stretches. A typical TENS session before stretching should last about 15-30 minutes with the intensity set at a comfortable level that produces a tingling sensation without causing pain.
Some key points to consider when using a TENS unit before stretching include:
- The TENS unit should be used at a comfortable intensity level to avoid causing pain or discomfort 1
- The unit can be used in combination with other modalities, such as heat or cold, to enhance its effects 2, 3
- TENS has been shown to be effective in reducing pain and improving range of motion in various populations, including those with chronic low back pain and knee osteoarthritis 4, 3
- However, it's essential to consult with a healthcare provider before using a TENS unit, especially if you have any medical conditions or are pregnant 1, 5
In terms of the specific timing of TENS use, using it before stretching is likely more beneficial than using it after. This is because the TENS unit can help prepare the muscles for stretching by increasing blood flow and reducing muscle tension, making the stretching session more effective. Additionally, using TENS before stretching may help reduce the risk of injury or discomfort during the stretching routine. However, more research is needed to confirm the optimal timing of TENS use in relation to stretching 1, 5.