TENS

We covered the basics of TENS last time, so let’s shift to the practical side - how it’s actually used day to day.

If you’re using TENS at home or in clinic, it comes down to 3 things:

*1. Placement matters more than the machine*  

Electrodes usually go either:

- Around the painful area in a “bracket” or cross pattern

- Along the nerve pathway if it’s nerve pain

- Over trigger points in tight muscles  

Wrong placement = no effect, even on high settings.

*2. Settings change the effect*  

- *Pain right now, need to move*: High frequency 80-120 Hz, low intensity tingling. Use for 20-40 min before exercise.

- *Dull, nagging pain*: Low frequency 2-10 Hz, stronger intensity until you get a muscle twitch. Use for 20-30 min, effects can last longer.

You adjust intensity until it’s strong but comfortable. If it’s painful or causes muscle cramping, turn it down.

*3. It’s a tool, not the plan*  

TENS buys you a window of lower pain. The goal is to use that window for movement, walking, or strengthening. If you’re just sitting with it on for hours without changing what you can do, it won’t change your recovery.

Quick check if TENS is worth it for you:

Try it for 20 min. Re-test the movement or activity that hurts. If pain drops 2+ points out of 10 and you move easier, keep using it for those moments. If nothing changes after 2-3 proper trials, it’s not your thing.

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Since you asked again, I’m guessing you’re either looking at getting a unit or wondering why it didn’t work before. 

What are you trying to use TENS for, and what have you tried so far? I can help with electrode placement and settings for that specific area.

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