Can you improve your sports performance with Electrostimulation? The answer is a resounding yes! Numerous scientific studies have demonstrated the benefits of electrostimulation (EMS) for athletes. Initially used to train elite gymnasts in the former Soviet Union, this painless technique has since gained popularity in the sports world. Today, athletes of all levels and disciplines—including endurance sports, contact sports like rugby, jumping sports, and board sports—incorporate electrostimulation into their training routines. EMS helps optimise training, speed up recovery, prevent injuries, and aid rehabilitation after an injury or surgery. Sports scientists and health professionals confirm its effectiveness. In this article, we’ll explore how muscle stimulation can help you enhance your athletic performance.
Integrating Electrostimulation into Your Training Routine
Increase Muscle Strength1
A controlled study with a test group found that after four weeks of strength training using electrostimulation, maximal strength increased by 17%. By the eighth week, strength had improved by 27%.
You can achieve similar results with a targeted programme. Compex® models such as the SP2.0, SP4.0, SP6.0, and SP8.0 offer a hypertrophy programme designed for maximum contractions, similar to bodybuilding training.
One key advantage of electrostimulation is that it bypasses the brain’s central command, allowing you to push muscle fatigue further. Unlike voluntary training, where rest between sets is needed due to central nervous system fatigue, EMS enables a higher number of repetitions that would be difficult to achieve in traditional training.
Increase Muscle Mass2
The same study found that muscle mass gains take longer to develop, requiring approximately eight weeks to achieve a significant 8% increase in muscle volume.
Can EMS help build abs? Yes, electrostimulation works on all muscle groups. With three sessions per week for 6-8 weeks, you can strengthen your muscles. However, EMS only works on muscle fibres—it does not burn fat. While you can replace some weight training sessions with electrostimulation, its advantage lies in the ability to target specific muscle groups in isolation.
Boost Endurance and VO2 Max3
A study found a 7% increase in VO2 max, which measures the body’s ability to consume oxygen during exercise—an essential indicator of aerobic performance.
How does Electrostimulation improve VO2 max?
- Enhanced muscle capacity: Targeted muscle activation builds strength and endurance, leading to more efficient performance over extended periods.
- Fast-twitch fibre recruitment: EMS stimulates type II muscle fibres, which are often underused in traditional endurance training. This enhances muscle efficiency and aerobic endurance.
- Faster recovery: Improved recovery speeds up muscle strengthening, positively impacting long-term aerobic performance.
- Cross-training benefits: Combining EMS with traditional training maximises endurance gains and overall performance improvements.
While EMS is not a substitute for full-body aerobic workouts such as running, cycling, or swimming, it is an effective complement that enhances specific muscle capabilities and recovery, indirectly improving VO2 max.
Optimising Warm-Ups to Prevent Injuries4
Using electrostimulation before training helps warm up muscles, reducing muscle fatigue, tendon strain, and the risk of injuries. Compex's Warm-Up programme is quick and easy to use alongside traditional warm-ups.
Another useful programme is Capillarisation, which enhances blood circulation and muscle vascularisation. Before a competition, this programme can:
- Increase oxygen delivery: Better circulation transports more oxygen and nutrients to muscles, improving endurance and performance.
- Reduce injury risk: Enhanced muscle irrigation reduces tension and promotes muscle repair.
A study demonstrated that using Compex increased blood circulation in stimulated muscles by more than three times.
Improve Vertical Jump Performance5
Early 2000s research showed that electrostimulation could significantly enhance jump height. Volleyball players experienced an average 14% increase in vertical jump height.
This is particularly valuable for sports such as basketball, volleyball, football, and rugby, where vertical jumps, blocks, and rapid directional changes are crucial. A higher jump can be the difference between scoring, blocking, or intercepting a pass.
Moreover, an improved vertical jump indicates increased muscular power. Training this ability intensely engages leg muscles (quadriceps, hamstrings, and calves), enhancing overall strength, speed, and explosive power.
Accelerate Muscle Recovery6
Proper recovery is essential for optimal performance. Muscles and joints need time to regenerate and eliminate metabolic waste. Using electrostimulation within hours of exercise helps:
- Improve venous return
- Eliminate metabolic waste 40% faster
- Reduce delayed-onset muscle soreness (DOMS)
EMS is a reliable post-exercise recovery therapy, enhancing recovery speed and quality, ultimately boosting future performance.
For step-by-step guidance on using EMS for recovery, check out this article.
Electrostimulation for Sports Rehabilitation
After an injury or trauma (fracture, tendonitis, ACL surgery, knee injuries, etc.), muscle fibres—whether slow or fast-twitch—can deteriorate. This often leads to muscle loss and reduced physical activity. EMS is an effective rehabilitation method that restores muscle volume, maintains strength, and aids recovery while respecting the healing process.
Electrostimulation also plays a role in pain management and muscle reinforcement in physiotherapy, speeding up rehabilitation and ensuring a smoother return to sport.
In the post-rehabilitation phase, pain-relief EMS programmes provide essential muscle relaxation, promoting faster recovery and a more confident return to training. For personalised guidance, consult a sports physiotherapist to determine which muscles can be safely stimulated with a personal electrostimulator during rehabilitation.
Discover how to use EMS programmes to manage tendonitis in this article.
Summary: Can Electrostimulation Improve Sports Performance?
Sports scientists and health professionals recognise EMS as an effective training, recovery, and rehabilitation tool.
Electrostimulation is a safe and proven technology, particularly when using CE-certified medical devices like Compex products. Many studies supporting its benefits have been conducted using Compex electrostimulators, the market leader in EMS technology.
However, EMS is not suitable if you have a pacemaker, suffer from epilepsy, or are pregnant (do not use on your abdomen).
Which Compex device is right for you? Read this article to find out.
Final Thoughts
Electrostimulation is an excellent addition to any athlete’s routine. Whether you aim to build strength, increase endurance, improve recovery, or rehabilitate after an injury, EMS can provide significant benefits when used correctly.
Want to take your training to the next level? Explore our full range of Compex electrostimulators and find the perfect fit for your needs.
| Benefit | Main Effects | Key Results / Evidence | Value for Athletes |
|---|---|---|---|
| Increased Muscle Strength | Maximal muscle contractions without central nervous system fatigue | +17% strength after 4 weeks, +27% after 8 weeks | Rapid strength gains, effective complement to traditional strength training |
| Increased Muscle Mass | Targeted muscle hypertrophy | +8% muscle volume after ~8 weeks | Localised muscle development (abs, quads, hamstrings, etc.) |
| Improved Endurance & VO₂ Max | Better muscle efficiency and recruitment of fast-twitch fibres | +7% increase in VO₂ max | Enhanced aerobic performance and fatigue resistance |
| Optimised Warm-Up | Increased muscle temperature and blood circulation | Blood flow increased more than 3× in stimulated muscles | Reduced injury risk and improved readiness for exercise |
| Injury Prevention | Reduced muscle and tendon strain | Lower muscle fatigue and tension | Safer training and competition |
| Improved Vertical Jump Performance | Increased muscular power in the lower body | +14% vertical jump height (volleyball players) | Advantage in explosive sports (basketball, volleyball, rugby, football) |
| Faster Muscle Recovery | Improved venous return and waste elimination | Metabolic waste removed 40% faster | Reduced DOMS and quicker recovery between sessions |
| Rehabilitation After Injury | Prevents muscle atrophy and maintains strength | Effective after surgery or trauma | Faster and safer return to sport |
| Pain Management & Muscle Relaxation | Analgesic and relaxation effects | Commonly used in physiotherapy | Reduced post-injury and post-training pain |
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