FAQs

How to Use a TENS Machine

A Comprehensive Guide

TENS Machine Instructions

Transcutaneous Electrical Nerve Stimulation (TENS) machines offer a non-invasive method to provide modest short-term pain relief. As physiotherapist, we advocate for understanding and correctly using these TENS devices for optimal pain relief. This article aims to guide you through the effective use of a TENS machine, incorporating the latest research and physiotherapeutic perspectives.

Understanding TENS Machines

TENS machines work by delivering small electrical pulses to the body through electrodes placed on the skin. These pulses help reduce pain signals sent to the brain and may increase the level of endorphins, the body's natural painkillers.

TENS Machine Instructions

1. Read the Manual: Always start by reading the instruction manual.
2. Consult a Professional: Seek advice from a physiotherapist to determine if TENS is suitable for you.
3. Proper Electrode Placement: Place the electrodes on or near the area of pain, following guidelines provided by your healthcare practitioner.

Different Modes of TENS Stimulation

• Sensory Level Stimulation: Suitable for both acute and chronic pain, this mode uses high frequency to provide temporary pain relief.
• Motor Level Stimulation: Ideal for chronic pain, producing muscle twitches and longer-lasting pain relief.
• Blended Sensory & Motor Level Stimulation: A combination approach used typically during painful procedures.
• Burst Mode TENS: Delivers bursts of pulses, effective in providing prolonged pain relief.
• Noxious Level Stimulation: Used as a last resort for pain relief.

Latest Research and Developments

Recent studies have shown that TENS may be effective in reducing pain in conditions like osteoarthritis and fibromyalgia. Additionally, advancements in TENS technology have made devices more user-friendly and adaptable to different pain conditions.

Safety and Precautions

• Do not use: if you have a pacemaker, epilepsy, or are pregnant (unless advised by a healthcare provider).
• Avoid: placing electrodes on irritated skin or near the throat.
• Discontinue use: if you experience adverse reactions.

TENS Machine FAQs

• Q: Can TENS machines be used for all types of pain?
• A: TENS is more effective for certain types of pain. Consult your physiotherapist for advice.

What to Do? Consult Your Physiotherapist

Always consult a physiotherapist for personalised advice. They can recommend the most suitable mode of TENS therapy and guide you on proper usage.

Conclusion

TENS machines, when used correctly, may assist you in modest short-term pain relief without the need for medication. Understanding the different modes of stimulation and following safety guidelines enhances the effectiveness of these devices.

Seeking Professional Advice

For tailored advice and to ensure safe usage, it's crucial to consult with a physiotherapist. They can provide guidance based on your specific condition and pain management needs.

TENS Machine FAQs

Q: How does a TENS machine work?
A: It delivers small electrical pulses through the skin to reduce pain signals and increase endorphins.

Q: Where should I place TENS electrodes?
A: Place them on or near the area of pain, following professional guidelines.

Q: Are there any side effects of using a TENS machine?
A: Some users may experience skin irritation. Discontinue use and consult your physiotherapist if this occurs.

Q: Can I use a TENS machine every day?
A: Yes, but follow your physiotherapist’s advice on duration and frequency of use.

Q: How do I choose the right TENS machine?
A: Consult your physiotherapist for recommendations based on your specific needs.

More TENS Machine FAQs

IMPORTANT

A TENS machine and an EMS machine are electronic medical devices. Always read the label and instruction manual. A TENS machine may assist you in modest short-term pain relief. Consult your doctor or healthcare professional before use and if symptoms persist. Use only as directed.

Related Articles

1. TENS Machine Therapy for Pain Management - Discover how TENS machines can be used in the management of different types of pain, offering a non-pharmacological approach to pain relief.
2. Electrotherapy Explained - Gain insights into how electrotherapy, including TENS, works to alleviate pain and support recovery, providing a deeper understanding of various electrotherapy modalities.
3. Managing Chronic Pain - Learn strategies and treatments for managing chronic pain, with a focus on non-invasive methods including the use of TENS machines.
4. Physiotherapy for Pain Relief - Explore how physiotherapy can offer pain relief through various techniques, potentially incorporating TENS therapy as part of a comprehensive treatment plan.
5. Guide to Post-operative Pain Management - Find out how TENS machines and other physiotherapeutic interventions can assist in managing pain following surgery.
6. Fibromyalgia and Physiotherapy - Understand the role of physiotherapy, including potentially the use of TENS machines, in managing the symptoms of fibromyalgia.
7. Osteoarthritis Treatment Options - Read about treatment options for osteoarthritis, including the potential use of TENS for pain management, offering a holistic view of OA management strategies.
8. Neck Pain Relief Strategies - Discover various strategies for relieving neck pain, with a mention of how TENS machines can be part of an effective pain management approach.
9. Back Pain: Causes, Symptoms, and Treatments - Learn about the causes of back pain and the range of treatments available, including the use of TENS machines for pain relief.
10. Sciatica: Understanding Your Pain - Gain a comprehensive understanding of sciatica and how TENS therapy can be part of the pain management strategy.

Potential TENS Machine Benefits

TENS is a non-invasive method for relieving pain. People who experience pain relief from TENS may reduce their intake of pain medications. Reduced drug intake is an example of how a TENS machine may benefit you.

TENS units are also convenient because they are small, portable, and relatively discrete. People can carry a TENS unit in their pocket or clip it onto a belt to ensure immediate access to pain relief throughout the day.

What is a TENS Machine?

TENS is an abbreviation for Transcutaneous Electrical Nerve Stimulation.

Transcutaneous means "across the skin". Simply put, a tens machine stimulates nerves via an electrical current through your skin. A TENS machine is an electronic medical device. A TENS machine may assist you in modest short-term pain relief.

How Does a TENS Machine Provide Short-Term Pain Relief?

Researchers think that a Tens Machine achieves pain relief in one of two ways:

Sensory Level Stimulation - The Gate Control theory of pain means that the electrical input of the TENS machine interferes with the transmission of pain signals by blocking the neural “gate” through which the pain travels.

Motor Level Stimulation - The goal of motor level stimulation is to cause the release of the body’s opiate-like substances to relieve pain.

TENS Machine FAQs

• What is a TENS Machine?
• TENS Machine Info
• How to Use a TENS Machine
• What are the Most Effective Tens Machine Electrode Placements? (eBook)
• What is EMS (Electric Muscle Stimulation)?

Buy a TENS or EMS Machine

• Buy TENS Machines
• Buy EMS Machines
• Buy TENS Electrodes & Leads
• TENS Machine - Private Health Insurance Rebate

Pain FAQs

• Understanding Pain: Exploring its Types, Causes, and Impact on Well-being
• What is Pain?
• What is Nerve Pain?
• What is Chronic Pain?
• What Causes Post-Exercise Muscular Pain?

IMPORTANT

A TENS machine and an EMS machine are electronic medical devices. Always read the label and instruction manual. A TENS machine may assist you in modest short-term pain relief. Consult your doctor or healthcare professional before use and if symptoms persist. Use only as directed.

What is the Difference Between Sports Tape and Kinesiology Tape?

When managing injuries or enhancing performance, choosing the right support tape is essential. Whether you're deciding between kinesiology tape or conventional strapping tape, understanding their unique features can make a significant difference in your recovery and performance.

Why Choose Between Kinesiology Tape and Conventional Strapping Tape?

Kinesiology tape and conventional strapping tape each serve different purposes. Understanding their differences helps you make an informed choice, ensuring the best support for your specific needs.

Kinesiology Tape

Kinesiology tape is a versatile and durable option, designed to support muscles and joints without restricting movement. Its elasticity allows it to stretch and recoil with the body's natural movements, providing continuous support and promoting healing. This tape is suitable for long-term use and can withstand activities like swimming, showering, or intense exercise.

Related Articles:

• Kinesiology Tape Guide – Learn how kinesiology tape supports recovery and performance.
• Benefits of Kinesiology Taping – Discover the advantages of using kinesiology tape for various conditions.

Conventional Strapping Tape

Conventional strapping tape provides rigid support, making it ideal for stabilising injured areas and restricting movement. However, its non-elastic nature limits its use to short periods, as prolonged application may affect circulation and mobility.

Related Articles:

• Ankle Sports Taping Techniques – Explore methods for applying rigid sports tape effectively.
• Sports Injury Management with Strapping Tape – Understand how strapping tape aids in managing sports injuries.

How to Apply Kinesiology and Conventional Strapping Tape?

The application techniques for these tapes differ significantly, impacting their effectiveness and the level of support provided.

Kinesiology Tape Application: Applied directly over or around the area of concern, kinesiology tape's flexibility supports natural movement while offering targeted relief. Its unique application method ensures it stays in place for several days, providing continuous therapeutic benefits.

Conventional Strapping Tape Application: This tape is wrapped tightly around the affected joint or muscle group, offering rigid stability but potentially hindering natural movement. It’s usually removed after a short period to avoid circulation issues.

What Are the Benefits of Using Kinesiology and Conventional Strapping Tape?

Choosing the right tape depends on your specific needs and the type of injury or activity involved.

Benefits of Kinesiology Tape: Kinesiology tape's ability to support without restricting movement makes it ideal for athletes and individuals needing ongoing support. Its elasticity reduces strain and supports healing, while its durability ensures it lasts through various activities.

Related Articles:

Benefits of Kinesiology Taping – Discover the full range of benefits offered by kinesiology tape.

Benefits of Conventional Strapping Tape: Conventional strapping tape offers rigid support, perfect for short-term stabilisation of injured areas. It’s often used in acute injury scenarios where limiting movement is crucial for healing.

Related Articles:

• Strapping Tape: Best Practices – Best practices for applying and using strapping tape.

Kinesiology & Sports Strapping Tape FAQs

1. Why should I use kinesiology tape?
   • Kinesiology tape provides elastic support, allowing for natural movement while reducing strain on muscles and joints.
2. How does conventional strapping tape differ from kinesiology tape?
   • Conventional strapping tape offers rigid support and is best used for short-term stabilisation, unlike the flexible and durable kinesiology tape.
3. What are the benefits of using kinesiology tape?
   • Kinesiology tape supports muscles and joints without restricting movement, making it ideal for active individuals.
4. Where can kinesiology tape be applied?
   • Kinesiology tape can be applied to various body parts, including knees, shoulders, and lower back, to support muscles and joints.
5. When should I choose conventional strapping tape?
   • Use conventional strapping tape when you need rigid support for an acute injury, such as a sprained ankle, where movement needs to be limited.
6. Who can benefit from using kinesiology tape?
   • Athletes, individuals recovering from injuries, and those needing ongoing support during physical activities can benefit from kinesiology tape.

Related Articles

1. Knee Pain: Causes and Treatment
   • Discover the common causes of knee pain and effective treatment options.
2. Ankle Sprains: Prevention and Treatment
   • Learn how to prevent and treat ankle sprains to stay active.
3. Shoulder Pain: Causes and Rehabilitation
   • Explore the causes of shoulder pain and rehabilitation exercises.
4. Back Pain: Treatment Options
   • Understand the various treatment options available for back pain relief.
5. Sports Injuries: Prevention and Management
   • Find out how to prevent and manage common sports injuries.
6. Physiotherapy for Athletes
   • Learn about physiotherapy techniques specifically for athletes.
7. Post-Surgery Rehabilitation
   • Discover the importance of rehabilitation after surgery.
8. Hamstring Strains: Treatment and Recovery
   • Get tips on treating and recovering from hamstring strains.
9. Achilles Tendinopathy: Causes and Treatment
   • Learn about the causes and treatment options for Achilles tendinopathy.
10. Sports Taping Techniques
    • Explore different sports taping techniques for injury prevention and support.
11. The Science Behind Kinesiology Tape
    • Explore the scientific research supporting the use of kinesiology tape.
12. Kinesiology Tape: Uses and Benefits
    • Learn about the various uses and benefits of kinesiology tape.
13. How to Apply Kinesiology Tape
    • Get step-by-step instructions on how to apply kinesiology tape correctly.

Follow Us for Free Tips:

Stay updated with the latest tips on injury prevention and recovery by following us on social media. Whether you're interested in kinesiology taping techniques or looking for advice on managing sports injuries, our platforms offer valuable insights to keep you moving comfortably.

Kinesiology Tape Benefits: Enhance Your Recovery and Performance

Why Use Kinesiology Tape?

As physiotherapists, we find that kinesiology tape offers a wide range of healing benefits, actively supporting recovery around the clock. It's an excellent tool for accelerating recovery from trauma, injuries, and inflammation.

Supporting Your Movements

The tape is a highly flexible, elastic material that conforms to your body, securing in place without restricting movement. This adaptability is crucial as it allows us to support weakened or injured areas, providing stability and pain relief. For any patient requiring additional muscular support, kinesiology tape is essential, aiding in managing pain and promoting an active recovery.

Maximising Athletic Performance: Benefits of Kinesiology Tape Boosting Muscle Function

Kinesiology tape not only supports but also enhances muscle function by providing physical assistance and sensory feedback through the skin—known as proprioception. This is particularly beneficial for athletes striving to elevate their performance and for individuals dealing with muscle tone issues, like children who are hypotonic.

Reducing Swelling Efficiently

The tape’s unique elasticity gently lifts the skin, creating a vacuum effect that promotes lymphatic and venous drainage. This efficient method reduces swelling and bruising more effectively than many other treatments. Additionally, it helps in the removal of exercise byproducts like lactic acid, which can contribute to post-exercise soreness.

Fostering Faster Healing

By improving circulation and supporting muscle movements, kinesiology tape speeds up the healing process. Athletes particularly benefit from this, as it enables them to resume training sooner. Regular users often report improvements in joint and muscle health, enhancing their overall quality of life.

Enhancing Comfort During Activities

Due to its lightweight nature and conformability, kinesiology tape is comfortable to wear during various activities. Whether you are a professional athlete or an active individual, the tape helps you perform with less discomfort and better support.

Promoting Long-term Health Benefits

Regular use of kinesiology tape also contributes to long-term health benefits, such as improved posture by aligning muscles and joints correctly, thus reducing the risk of further injuries. This preventative approach is essential for anyone aiming to sustain an active and healthy lifestyle.

Improving Therapeutic Outcomes

In our practice, we often integrate kinesiology tape into treatment plans to boost the effectiveness of other therapies, including massage and physical therapy. This strategy leads to more efficient outcomes, assisting patients in achieving quicker and more comprehensive recovery from their conditions.

Conclusion

In conclusion, kinesiology tape is not just a temporary aid but a fundamental part of a holistic approach to health and performance. Its versatility and extensive benefits make it an indispensable tool for athletes, therapists, and active individuals seeking a proactive, pain-free approach to life.

Kinesiology Tape FAQs

1. What is kinesiology tape good for? Kinesiology tape is excellent for supporting injured or weak body parts, reducing swelling, enhancing athletic performance, and accelerating recovery.
2. How many days should you wear kinesiology tape? You can wear kinesiology tape for several days, typically up to a week, depending on the area and condition being treated. Some patients do have an allergy to the adhesive glue.
3. How does kinesiology tape reduce inflammation? The tape lifts the skin slightly, which improves lymphatic and venous drainage, thus reducing inflammation and associated symptoms.
4. Who should not use kinesiology tape? Those with skin conditions, severe allergies to adhesives, or deep vein thrombosis should avoid using kinesiology tape.
5. What are the disadvantages of kinesio tape? Possible disadvantages include skin irritation, allergic reactions, and in some cases, ineffective results if not applied correctly.
6. Is it okay to sleep with kinesiology tape? Yes, it is generally safe to sleep with kinesiology tape as it is designed to be worn for several days, including during sleep.
7. Does Kinesio tape actually work? Yes, many users report positive effects, although outcomes can vary. Scientific studies suggest benefits in pain relief and physical support.
8. What is the science behind kinesiology taping? The primary scientific concept is that taping improves proprioceptive feedback within the body, supports weakened areas, and enhances lymphatic drainage to reduce swelling and pain.
9. How long does it take kinesiology tape to work? Some effects can be immediate, while other benefits, like reduced swelling, may take a few days to become noticeable.

What to Do Next?

If you're considering kinesiology taping, consult a physiotherapist to ensure it's suited for your specific needs and to learn the correct application techniques.

Related Articles

1. Kinesiology Tape for Faster Swelling & Bruising Reduction - Explains how kinesiology tape enhances lymphatic and venous drainage to reduce swelling and bruising.
2. What Conditions May Kinesiology Tape Help? - Discusses various conditions kinesiology tape can aid, including muscle strains, joint support, and bone support.
3. Supportive Taping & Strapping - Compares different taping methods, focusing on how kinesiology tape supports recovery and activity.
4. Kinesiology Tape - A detailed look at the properties of kinesiology tape and its applications in sports and physiotherapy.
5. Sub-Acute Soft Tissue Injury - Provides insights on using kinesiology tape during the recovery phase of soft tissue injuries.
6. Buy Kinesiology Tape - Check out or range of kinesiology tape products.

How Kinesiology Tape Speeds Up Recovery from Swelling and Bruising

Kinesiology tape is a revolutionary tool in physiotherapy that not only offers support during physical activity but also plays a crucial role in the rehabilitation of injuries. Groundbreaking research by Bialoszewski et al. in 2009 demonstrated how this innovative tape technique could significantly reduce swelling and hasten recovery from bruises, offering athletes and physically active individuals a quicker return to their routines.

The Science Behind Kinesiology Tape

The unique design of kinesiology tape allows it to gently lift the skin, creating a sub-dermal vacuum. This lifting effect, which slightly crinkles the skin to resemble an "orange-peel" appearance, decreases skin tension. Such reduction in tension facilitates a more efficient flow in the lymphatic and venous drainage systems, expediting the removal of excess fluids beneath the skin. Moreover, this mechanism aids in faster healing by enhancing blood circulation to the injured area.

Studies such as those by Golkar et al 2023 support the benefits of kinesiology tape for swelling reduction.

Comprehensive Uses of Kinesiology Tape

Kinesiology tape is highly versatile, aiding in the treatment of a broad spectrum of injuries—from minor sprains and muscle strains to more severe conditions like patellar instability and back pain. It's particularly beneficial in sports where joint mobility and muscle support are crucial, such as running, swimming, and cycling.

The Benefits of Kinesiology Tape Unwrapped

Kinesiology tape's benefits are diverse and impactful, catering to a wide range of physical issues. Here’s a more detailed exploration of its key advantages:

1. Facilitates Active Recovery

One of the standout features of kinesiology tape is its ability to facilitate active recovery. Unlike traditional taping methods that may restrict movement and limit blood flow, kinesiology tape supports an active healing process without immobilizing the affected area. This means individuals can continue their activities and participate in rehabilitative exercises, enhancing recovery through movement.

2. Improves Athletic Performance

For athletes, kinesiology tape is more than just a rehabilitative tool—it's a performance enhancer. By supporting unstable joints and reducing muscle fatigue, the tape can improve the overall efficiency of muscle use. This benefit is particularly crucial during both training and competition, helping athletes perform at their peak while reducing the risk of injury.

3. Neurological and Circulatory Benefits

Kinesiology tape has subtle yet significant effects on the body’s neurological and circulatory systems. By lifting the skin, the tape promotes a decrease in inflammation and pressure on lymphatic drainage channels. This enhancement allows for better circulation of body fluids, which aids in faster removal of waste products and increased delivery of oxygen and nutrients to fatigued muscles. Moreover, the sensory stimulation from the tape can help reduce pain by altering pain signals sent to the brain.

3. Enhances Skin and Tissue Function

The mechanical lifting capability of the tape not only improves vascular and lymphatic circulation but also enhances the skin and tissue functions beneath the tape area. This can lead to improved cellular exchange and tissue regeneration, critical factors in the healing process of soft tissues.

4. Psychological Advantages

The psychological impact of using kinesiology tape should not be underestimated. Athletes and individuals who use the tape often report increased confidence and reassurance from the physical support it provides. This placebo effect, combined with actual physical benefits, can significantly influence recovery and performance outcomes.

5. Versatility of Use

The versatility of kinesiology tape is another significant benefit. It can be used across various parts of the body, including the neck, back, shoulders, knees, and ankles. Each application method can be tailored to address specific issues, from reducing swelling and bruising to alleviating pain and improving posture.

By understanding these extensive benefits, individuals considering kinesiology tape can appreciate not only its physical but also its psychological and performance-enhancing impacts. Whether recovering from an injury or looking to prevent one, kinesiology tape offers a safe, effective, and versatile option for maintaining and enhancing bodily health.

What to Do?

If you're exploring the option of using kinesiology tape, always consult a qualified physiotherapist first. They can provide tailored advice based on your specific needs and ensure the tape is applied correctly for the best results. Never substitute professional medical advice with self-treatment.

Conclusion

Kinesiology tape stands as a pillar of modern physiotherapy, providing a dynamic approach to managing and recovering from injuries. With its ability to reduce pain, expedite healing, and support injured muscles and joints, kinesiology tape empowers individuals to maintain an active lifestyle safely and effectively.

Related Articles

1. What Conditions May Kinesiology Tape Help? - This page offers insights into the various injuries and conditions where kinesiology tape can be applied​.
2. Supportive Taping & Strapping - This article discusses different taping techniques, including the specifics of kinesiology taping, which can aid in injury recovery and support​.
3. Kinesiology Taping - An overview of kinesiology tape benefits, focusing on how it supports muscles and joints without restricting movement​.
4. Benefits Of Kinesiology Taping - Offers a deeper look into the continuous therapeutic benefits of kinesiology tape, which can stay on the affected area for days​.
5. Buy Kinesiology Tape - Focuses on kinesiology tape products designed for various body parts support, which could be beneficial for readers interested in targeted taping solutions​.
6. What Is The Difference: Sports Tape Vs Kinesiology Tape? - Explains how kinesiology tape differs from other types of sports tape in terms of its physical properties and uses​.

Post Running Muscle Soreness

Is it an Injury or just DOMS?

Have you ever finished a big run and felt sore right after it? What about two days afterwards? Do you ignore it, or have it checked out?

The most common causes of post-run pain are either a legitimate muscle injury or delayed onset muscle soreness (DOMS).

Tips to Determine if it is a Muscle Injury or is it DOMS?

Differentiating between a muscular injury and DOMs is essential to ensure you are not overlooking a potentially sport-limiting injury and managing the damage appropriately. Early identification is vital!

What is DOMS?

Delayed Onset Muscle Soreness, or DOMs for short, is an exercise-related muscle condition that arises after intense, unaccustomed physical exercise. The state gets its 'delayed' name as symptoms are not usually felt until 24 to 72 hours after the workout, typically peaking at the 48-hour mark after exercise.

Research has demonstrated that DOMS is associated with tearing myofibrils, often at multitudinous junctions - best described as microtrauma. This process is followed by inflammation and a shift in intramuscular fluid and electrolytes. This process, combined with other local factors at the cellular and increased intramuscular pressure promote, causes the soreness and stiffness experienced in DOMS.

The swelling, inflammation, tenderness and pain that arise can manifest as decreased joint range of motion, reduced strength and a reduced ability to absorb shock while exercising. Tenderness is typically felt at the end of the muscle (at the tendon), where it attaches down along the affected limb and then as the condition progress. You can feel this throughout the muscle belly itself.

This alteration in muscle function can last up to 10 days!

Muscle Injuries

Acute muscle injuries are quite different in how they present compared to DOMS. Typically, pain and stiffness are felt immediately in the affected tissue or shortly after. A 'pop', twinge, feeling of being kicked - without anyone kicking you - or an immediate collapse to the ground. As expected, the amount of damage to the tissue with a muscle injury exceeds that of DOMS. Any general movement of the muscle will reproduce your symptoms, and if the injury is severe enough - bruising can begin to develop with some associated swelling.

At the time of injury, following the RICE protocol (Relative Rest, Ice, Compression, and Elevation) is your best go-to treatment.

It would help if you also avoided HARM factors. All the HARM factors can potentially increase bleeding, which may exacerbate your damage. No heat should be applied to the affected area. It would be best if you also avoid alcohol consumption, running or other painful movements. Initially, avoiding massage is a good idea until a professional has assessed the injury.

Research suggests no anti-inflammatory drugs following a muscle strain is the best way to go. If you seek pain relief, you should consult your regular GP or a pharmacist for relief options that don't slow down your healing rates.

More info: How to Treat an Acute Soft Tissue Injury

Benefits of DOMS?

Thankfully yes! The body adapts to the physical exercise you undertook once the DOMS resolves. So when you perform the same routine again, the chance of DOMS onset decreases! However, adaptation to the causative training occurs rapidly after DOMS resolves. This adaptation with repeated activity is called the "repeated-bout effect."

More info: Delayed Onset Muscle Soreness (DOMS).

How to Tell the Difference?

Your physiotherapist will be your best option for an efficient and accurate diagnosis of the two conditions. However, some simple factors help piece together your injury when deciding whether or not to consult help.

DOMS is more unpleasant when commencing a movement but eases as the muscle is warmed up, whereas a muscle injury will reproduce pain with any movement of the injured muscle.

The most definitive factor is taking a detailed history of the injury. If you experienced pain during or immediately after, you are most likely looking at a muscle injury. If the pain worsens the day later and worsens over the following days, you will most likely deal with DOMS.

What to Do if You Have DOMS or a Muscle Injury?

If you suspect a muscle injury, it is best to consult your physiotherapist earlier rather than later. A thorough assessment is required to ascertain what you have injured and start rehabilitation immediately to help minimise your time out of the sport!

If you suspect you have DOMS, you need to avoid therapeutic interventions that increase muscle pain (e.g. excessive stretching, deep tissue massage), and you should postpone the vigorous physical activity until the resolution of pain and restoration of function due to:

• Decreased shock absorption
• Decreased coordination of muscle sequencing motion
• Compensatory recruitment of uninjured muscle groups
• Increased relative work intensity of the affected muscles at the same workload
• Altered strength balance of agonist and antagonist groups
• Inaccurate perception of functional deficits

Evidence suggests that compression garments, remedial massage and heat packs to increase blood flow will decrease your pain.

If you're unsure if it is a muscle injury or DOMS - we're only a call away, and our physiotherapists will happily answer your questions and establish the best plan of attack for you!

At PhysioWorks, we are highly experienced physiotherapists in accurately diagnosing and establishing an individualised rehabilitation program. We will look at what caused it, how bad the injury is, treat the root cause and implement a plan to prevent it from coming back!

If you doubt or require more information, please don't hesitate to contact your nearest PhysioWorks clinic.

More info: Running Injuries

General Information

• Common Muscle Injuries
• Muscle Injury FAQs & Products