Welcome to another insightful blog post from the ORIEMS FIT Research Digest, where we explore fascinating research that can inspire your fitness and recovery journey.
Today, we’ll uncover the findings of a systematic review from Liverpool Hope University in England and University College Dublin in Ireland on how Neuromuscular Electrical Stimulation (NMES) impacts exercise recovery.
(Scroll to the end of each post to find a link to the original study, often with full PDFs—perfect for building your research collection.)
What is this research about?
This research is titled "Neuromuscular Electrical Stimulation During Recovery From Exercise: A Systematic Review." It explores whether using low-intensity NMES can improve muscle recovery after exercise and compares it to other recovery techniques like active and passive recovery.
Who conducted this research, and where?
- Researchers: Dr. John K. Malone, Dr. Catherine Blake, and Dr. Brian M. Caulfield.
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Institutions:
- Liverpool Hope University in Liverpool, England—a leading institution for sports science.
- University College Dublin (UCD) in Dublin, Ireland—renowned for its School of Public Health and Physiotherapy.
- Funding: Supported by the institutions and grants focused on advancing sports science.
These institutions are globally respected, and their research often sets the standard for sports recovery techniques.
What did they study, and who participated?
The researchers analyzed 13 previous studies involving healthy, uninjured participants aged 13–64 years.
These individuals varied from recreational exercisers to professional athletes, offering diverse perspectives on NMES recovery effectiveness.
What did they find?
General Findings
The review revealed some positive benefits of NMES for exercise recovery, particularly in managing muscle soreness and improving perceived recovery.
Specific Evidence Supporting the Findings
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Muscle Soreness:
- In three studies, participants reported a 32% reduction in muscle soreness 24 hours after exercise when using NMES compared to passive recovery.
- At 48 hours post-exercise, NMES users experienced 25% less soreness compared to those using no recovery method.
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Blood Lactate Levels (BLa):
- In two studies, NMES reduced blood lactate levels by an average of 1.8 mmol/L after a 20-minute session, representing a 15% faster clearance rate than passive recovery.
- While active recovery was slightly more effective, NMES was a suitable alternative for individuals unable to perform physical activity.
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Creatine Kinase Levels:
- One study found that NMES lowered creatine kinase (a muscle damage marker) by 12% more than passive recovery after 48 hours of recovery from high-intensity exercise.
- Participants who used NMES showed a 20% reduction in creatine kinase within 72 hours compared to those using no recovery technique.
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Performance Maintenance:
- In one study involving cyclists, NMES allowed participants to maintain 90% of their peak power output during repeated sprints compared to 80% in the passive recovery group.
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Perceived Recovery:
- In five studies, participants reported feeling 45% more recovered when using NMES after intense exercise. This subjective measure highlights NMES’s potential to improve recovery experiences.
Why could EMS be helpful for you?
EMS devices like NMES may support recovery by:
- Reducing soreness, making it easier to return to training.
- Boosting blood flow, which can help clear fatigue-causing byproducts.
- Aiding muscle repair, particularly after intense physical activity.
How can this help EMS device users?
For regular EMS users, this research suggests that incorporating NMES into your recovery routine could:
- Help manage post-exercise soreness.
- Provide a practical alternative to passive recovery, especially when active recovery isn’t an option.
Where can I read the research?
Research Paper Name: Neuromuscular Electrical Stimulation During Recovery From Exercise: A Systematic Review
Simplified Name: Does NMES Speed Up Recovery?
Link to Study: Click here to access the full paper on the Journal of Strength and Conditioning Research website.
This journal is a trusted source for sports science research, ensuring the findings are reliable and peer-reviewed.
What do you think?
Have you used NMES or other EMS related devices to support your recovery? Did you notice less soreness or faster recovery? Share your experience or questions in the comments below. We’d love to hear your thoughts!
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