Maximum Pain Relief with Your TENS Unit 9781612439587, 1612439373
Tips, Techniques, and Step-by-Step Color Photos to Get the Most Out of Your TENS Unit Pain can hinder every aspect of y
448 87 46MB
English Pages 112 Year 2019
- Author / Uploaded
- Doctor Jo
- Commentary
- Easy, Drug-Free Techniques for Treating Chronic Pain, Muscle Injuries
Table of contents :
Introduction
Who Am I?
What to Expect
General Anatomy Terms
Chapter 1: Different Kinds of Pain
What Is Pain?
Acute Pain vs. Chronic Pain
Chapter 2: What Are TENS and EMS?
What Is TENS?
What Is EMS?
How Does ES Help with Healing?
Will a TENS/EMS Unit Work for Me?
Do I Need a Prescription?
Chapter 3: Safety
Side Effects
Precautions and Contraindications
Cleaning Pads and Prepping Skin
Chapter 4: Units, Electrodes, and Channels
Units—What Features Should I Get?
Electrode Types
Channels
Chapter 5: Settings
Intensity: How Strong Should It Be?
Duration: How Long Should It Be On?
Frequency: How Often Should I Use It?
Traditional Settings
Chapter 6: Electrode Placements for TENS
The Knee
General Knee Pain
Medial Knee Pain
Lateral Knee Pain
Hamstring Strain
Patellar Tendonitis (Jumper’s Knee)
The Lower Leg/Ankle/Foot
Quadriceps Strain
Lower Leg Pain
General Ankle Pain
Medial Ankle Pain
Lateral Ankle Pain
Foot Pain
Heel Pain
The Hip/Pelvis
General Hip Pain
Lateral Hip Pain
Medial Hip (Inner Thigh) Pain
Anterior Hip Pain
Posterior Hip Pain
The Back
General Low Back (Lumbar) Pain
Low Back (Lumbar) Pain—One Side
General Mid to Upper Back (Thoracic) Pain (Two Channels)
General Mid to Upper Back (Thoracic) Pain (One Channel)
General Neck (Cervical) Pain
General Neck (Cervical) Pain (One Side)
The Shoulder
General Shoulder Pain
Biceps Tendonitis
AC Joint Sprain
Rotator Cuff Tear/Repair (or Shoulder Impingement)
The Elbow/Wrist/Hand
General Elbow Pain
Posterior Elbow Pain
Anterior Elbow Pain
Golfer’s Elbow
Tennis Elbow
General Wrist Pain (Two Channels)
General Wrist Pain (One Channel)
General Hand Pain
Chapter 7: Electrode Placements for EMS
The Knee—Quadriceps (Quad) Muscle
The Lower Leg/Ankle/Foot—Anterior Tibialis Muscle
The Hip/Pelvis—Gluteus Medius
The Shoulder—Deltoid Muscles
The Elbow/Wrist—Wrist Extensors
Chapter 8: Electrode Placements for Wireless Units
Chapter 9: Stretches and Exercises with TENS and EMS
For Neck Pain
Isometric Side Bend
Isometric Rotation
Isometric Flexion
Isometric Extension
Upper Trapezius Stretch
Levator Scapulae Stretch
Anterior Scalene Stretch
For Shoulder Pain
Pendulum Circle
Table Slides Flexion
Pulley
Isometric Internal Rotation
Isometric External Rotation
Isometric Flexion
Isometric Extension
Resistance Band External Rotation
Resistance Band Shoulder Flexion
Resistance Band Shoulder Extension
For Elbow Pain
Isometric Elbow Flexion (Biceps Curl)
Isometric Elbow Extension (Triceps Extension)
Wrist Supination and Pronation
Biceps Stretch
Resistance Band Biceps Curl
Triceps Stretch
Resistance Band Triceps Curl
For Mid to Upper Back (Thoracic) Pain
Thoracic Side Bend Stretch
Thoracic Rotation Stretch
Rhomboid Stretch
Thoracic Prone Y
Thoracic Prone T
Thoracic Prone W
For Low Back (Lumbar) Pain
Prayer Stretch/Child’s Pose Stretch
Cat/Dog (Cat/Cow) Stretch
Supine Trunk Rotation Stretch
Pelvic Tilt
Bridge
For Hip and Knee Pain
Hip Flexor Stretch
Seated Hip Flexion
Hamstring Stretch
Iliotibial (IT) Band Stretch
Calf Stretch (Runner’s Stretch)
Heel Raise
Straight Leg Raise (SLR)
Quad Set
Seated Knee Extension/Long Arc Quad (LAQ)
Clamshell
For Foot/Ankle Pain
Ankle Pump
Plantar flexion with Resistance Band
Dorsiflexion with Resistance Band
Eversion with Resistance Band
Inversion with Resistance Band
Ball/Foam Roll/Frozen Bottle Roll
Conclusion
References
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