The progression of physical qualities in general, and muscular qualities in particular, is based on the principle of the body’s ability to adapt. Indeed, after significant demand on a function (cardiac, respiratory…) or an organ (muscles…), the body initiates tissue repair processes that enable the development of physical condition.

The immediate effect of a training session is first a temporary decline in performance level, followed by a slow recovery—not just back to the initial performance level, but to a slightly higher one.

Thus, with well-planned training, the repetition of training stimuli alternated with sufficient recovery periods allows the athlete to progressively reach their optimal performance level. Conversely, training stimuli that are too intense, too long, or too frequent can have the opposite effect: a decrease in physical qualities.

Why use electro-recovery?

Training chaotically without giving the body time to repair the micro-tears caused by the previous session or Sunday’s run makes no sense and leads, at best, to stagnation in performance levels, or even a decline in physical condition—if not injury!

Everyone knows an athlete around them who has never been less performant than since adding a sixth (or nth) training session to their weekly routine. This is simply because their body was able to properly absorb the five training sessions, but the additional workload from the sixth weekly session overwhelmed their recovery capacity, which was then “overloaded” and unable to support the body’s adaptation.

All effective methods that help recover better and/or faster contribute to better assimilation of training sessions and to getting more out of the efforts made during workouts. It is with this goal in mind that electrostimulation has become an essential technique in recent years.

A woman using the Compex SP 8.0 EMS muscle stimulator for a calf and quad muscle recovery session

How does Compex help with muscle recovery?

Compex offers advanced electrostimulation devices designed to support muscle recovery effectively. Using specific recovery programs, these devices stimulate muscles gently and promote better circulation without causing further fatigue.

Benefits of using Compex for muscle recovery:

  • Accelerated elimination of lactic acid and other toxins
  • Reduced muscle soreness and stiffness
  • Improved muscle relaxation and flexibility
  • Enhanced oxygen supply to muscle tissues
  • Better preparation for the next training session or competition

When and how to use Compex for recovery?

It is recommended to use the recovery programs on your Compex device after your workout or competition, ideally within 30 minutes to 3 hours post-exercise. Sessions usually last between 20 to 30 minutes, during which the device sends mild electrical pulses to stimulate your muscles without contraction fatigue.

Tips for effective muscle electro-recovery:

  • Ensure proper placement of electrodes on the targeted muscles
  • Stay relaxed during the session to maximize blood flow benefits
  • Combine electro-recovery with good hydration and nutrition
  • Incorporate regular stretching and rest for overall muscle health

Compex recovery programs

The Post-Training Recovery and Post-Competition Recovery programs do not cause true muscle contractions.

Indeed, when the motor nerve controlling the muscle carries only a low level of nerve impulses, the muscle responds with a kind of strong vibration or muscle twitch.

During a twitch lasting less than one-tenth of a second, the muscle shortens and immediately returns to its original length. It can perform up to about ten twitches per second, acting like a pump that effectively activates the fluids present.

Post-Training Recovery Program

The Post-Training Recovery program is used immediately after intense exercise.
The first effect of the program is a strong increase in blood circulation in the stimulated area, which promotes the drainage of toxins accumulated in the muscles.

Next, the second effect is well-known in the medical field: pain relief caused by the release of natural substances with analgesic properties (endorphins and enkephalins).

Finally, the third and last effect is the reduction of muscle tone, meaning the decrease of muscle fiber tension, which is often exaggerated after intense effort.

Post-Competition Recovery Program

The Post-Competition Recovery program is used immediately after exhausting effort. The specific rhythm of the session helps reduce the risk of muscle cramps.

It begins with a reduction of muscle tone during the first 4 minutes to decrease the risk of cramps, then continues with the same effects as the Post-Training Recovery program.

Implementing the Recovery sessions with Compex

✅ Program:

Post-Training Recovery or Post-Competition Recovery (also called Active Recovery or Intense Effort Recovery depending on the Compex model)

This program lasts 24 minutes and should be applied, if possible, within 3 hours following the end of exercise.

🕒Cycle procedure:

This 24-minute program should be used preferably within 3 hours after stopping the effort.

📍Electrode placement:

It is possible to apply this program simultaneously on the calf muscles (triceps surae) and the quadriceps. For this, use 4 cables/modules and 8 large electrodes.

🧘Body position:

Comfortable resting position, lying down or sitting, preferably with legs elevated.

⚙️Intensity adjustment:

Desired effect: Obtain clearly perceptible muscle twitches while remaining comfortable.

Increase the intensity until you get a muscle response that feels like a beating or strong vibration, also called muscle twitches. This muscle activity, very different from a true contraction, acts like a pump which is essential for causing the strong increase in blood flow in the stimulated muscle. When you increase the intensity, the muscle twitching starts discreetly, then becomes more pronounced until reaching a plateau where the muscle response is maximal.
It is possible to increase the intensity beyond this point, but it does not bring additional benefits.

For devices equipped with mi-RANGE technology, the intensity zone that induces optimal stimulation is indicated on the screen:

On the SP 4.0, there is a small bracket indicating the optimal zone; you should keep the intensity within this bracket and, if possible, at its maximum level.

On the Fit 5.0 and SP 6.0, increase the intensity until the message “Optimal intensity level found” appears. If the stimulation feels comfortable, you can increase the intensity slightly more to make the twitches more pronounced.

On the SP 8.0, the mi-AUTORANGE function will automatically adjust the intensity. Once the optimal intensity is found, the message “Optimal intensity level found” will appear. If comfortable, you can increase the intensity a bit more for stronger twitches.

To do your recovery sessions the worry of running out of electrodes, choose the Recovery Electrodes Pack (10 electrode packets) available on the website.

Conclusion

Muscle electro-recovery with Compex is an excellent complement to traditional recovery methods. By stimulating your muscles gently and improving blood circulation, it helps reduce soreness and fatigue, allowing you to train harder and recover faster. Whether you are an athlete or simply active, Compex electro-recovery can be a valuable part of your muscle care routine.

Proven Effectiveness

Backed by clinical studies proving their effectiveness, Compex stimulators also belong to the category of Class II medical devices. They also meet the needs of the European Medical Standard 93/42 EEC.

Compex - Always with you

We're on the side of athletes, amateurs and ordinary people, from the search for improved performance to post injury recovery, from post fatigue massage to pain treatment. At Compex, we have just one goal: people's well being.

Choose the one that's right for you, by taking a look at our buying guide.

Read our experts' advice on the official blog, catch the latest news, product releases and promotions by subscribing to our newsletter, and watch our videos on the YouTube channel and follow us on Facebook and Instagram to stay up to date.