PEMF for Athletic Recovery: Your Complete Guide to Healing
Welcome to my article about using PEMF therapy for athletic recovery.
I’m Marco Gentile, I’m a wellness professional, and for the past ten years, I’ve been guiding people on their journey to better health through natural methods.
Whether you’re training for your local 5K or just trying to keep up with your kids at the park, your body needs proper recovery time.
We’ve all felt that post-workout muscle soreness after jogging in your neighborhood, swimming at the local pool, or going for a mountain bike ride in nature, and that’s where PEMF therapy comes in.
PEMF therapy is a recovery tool now available to everyone, not just Olympic athletes!
It may seem complex, but it’s just a gentle boost for your body’s healing.
The electromagnetic pulses help your body cells work better. This brings many benefits to your health. PEMF therapy helps people with ongoing health problems like arthritis, back pain, and osteoporosis. It can even help broken bones heal faster.
Many people also find that PEMF helps them sleep better at night and feel less stressed during the day when life gets busy. Due to its anti-inflammatory effect, many healthcare providers are also using PEMF to treat neuropathy.
If you’re into weight training or calisthenics, I’ve got you covered in my detailed article on PEMF for muscle recovery.
But if running, swimming, cycling, or other cardiovascular activities are more your style, keep reading—this one’s specifically for you!
🔬PEMF for Athletic Recovery: Does it Work? The Scientific Research
When you’re active, like chasing your toddler in the backyard, hiking in nature, or playing softball, your muscles get tiny tears.
This is normal, but recovery is where the magic happens. Scientific literature suggests that PEMF can accelerate athletic recovery through several mechanisms. Let’s see what they are.
🩸Improving Blood Flow
A 2024 article in Frontiers in Sports and Active Living reported that PEMF may improve blood flow and oxygen levels. It explains that PEMF works by widening blood vessels and stimulating nitric oxide production, resulting in vasodilation.
A 2020 study conducted on 30 hypersensitive participants, published in the Journal of Clinical Hypertension, suggests that PEMF may improve blood flow, which is like opening up more delivery routes for oxygen and nutrients to reach your tired joints and muscles.
Better circulation means your body can deliver more oxygen and nutrients to tissues that need repair. This ultimately leads to faster healing and recovery.
🌿Reducing Inflammation
A 2019 research published in Bioelectricity suggests that PEMF therapy helps to calm inflammation by reducing the production of pro-inflammatory cytokines (the chemicals that trigger swelling and pain).
A study published in 2014 in the Journal of Inflammation Research found that PEMF therapy can significantly reduce inflammatory markers, suggesting its potential in managing chronic inflammation.
That’s very helpful when you have that uncomfortable swelling and tenderness that makes you wince when climbing stairs after a particularly active day. It also explains why many runners are now using PEMF for plantar fasciitis, a common issue among them.
🦴Reducing Joint Stiffness and Soreness
Perhaps most noticeably, A 2018 study published in Tissue Engineering found that PEMF helps ease the stiffness and soreness that can make everyday movements uncomfortable after physical exertion.
The pulses help your cells repair themselves quicker. Instead of being sore for days, you might feel better much sooner.
Additionally, a 2015 randomized controlled trial supports what active PEMF users are experiencing: PEMF therapy assists in reducing muscle and joint soreness and speeds recovery. Unlike pain pills that just mask pain, PEMF works at the cell level to support your body’s natural healing.
The bottom line: While more studies directly examining PEMF’s effects on athletic recovery are needed, the existing research suggests potential benefits for muscle strength, pain reduction, and tissue healing. Whether you’re a serious athlete, a weekend warrior, or someone who feels sore from daily activities, PEMF can likely help you recover faster.
Recovery Timeline: Infographic
Best PEMF Devices for Athletic Recovery
Selecting the best PEMF device for athletic recovery is simple—you need something that supports full-body recovery, not just a small, localized area.
Localized PEMF devices like small pads or wearables can help with targeted relief, but they won’t provide the comprehensive recovery needed after activities like running, cycling, or intense training.
For optimal muscle and joint recovery, improved circulation, and reduced inflammation, a device capable of delivering PEMF therapy to your entire body is ideal.
1. PEMF Mats
PEMF mats are the best option for athletic recovery. They provide full-body coverage, helping muscles and joints recover faster, reducing soreness, and improving circulation.
While they can be expensive and less portable, athletic recovery is an ongoing process that benefits from consistent treatment at home. Since recovery sessions are typically done post-workout, portability is rarely a major concern.
2. PEMF Chair Mats
Chair mats offer the same benefits as standard PEMF mats in terms of price and portability, but with one key advantage—they’re designed for use while sitting.
If you prefer to do your training sessions before heading to work, a chair mat can be a great way to support muscle and joint recovery throughout the day while you’re sitting for long periods. It allows you to continue your recovery during work or other sedentary activities, making it an ideal option for busy routines.
However, chair mats have one limitation: they don’t offer direct coverage for areas like the feet, ankles, neck, or head. This could be an issue for activities like running, but less of a concern if your focus is swimming or biking.
To dive deeper into PEMF chair mats, please check my guide to the 7 best PEMF chair mats! I’m sure you’ll find what’s best for you.
Here are my top 3 PEMF chair mats to use for your recovery:
HealthyLine JET Chair
HealthyLine Rainbow Chakra Chair
Grooni Earthing PEMF Infrared Mat Pro
How to Use PEMF Therapy for Athletic Recovery
When using PEMF for specific conditions, I typically provide a weekly schedule to keep things straightforward. However, for athletic recovery, a fixed schedule isn’t practical. In this case, PEMF should be used in alignment with your training sessions rather than adhering to a rigid weekly plan.
Instead of giving you a set schedule, I’ll provide guidelines to help you match PEMF sessions with your training. This way, you can optimize recovery based on when and how you exercise, ensuring your body gets the most out of both your training and PEMF therapy.
Flexible Integration of PEMF Therapy with Training
- Pre-Workout Preparation:
- Use a short PEMF session before workouts to improve tissue oxygenation and flexibility.
- Recommended settings: Frequency of 8 Hz, intensity of 100 μT / 1 Gauss, and a duration of 10 minutes.
- Post-Workout Recovery:
- Use PEMF therapy within an hour after training sessions to reduce muscle soreness and improve circulation.
- Recommended settings: Frequency of 8-10 Hz, intensity of 100 μT / 1 Gauss, and a duration of 15-20 minutes.
- Rest Days:
- Incorporate PEMF therapy on rest days to enhance cellular repair and reduce oxidative stress.
- Recommended settings: Frequency of 10 Hz, intensity of 200 μT / 2 Gauss, and a duration of 15 minutes.
- Matching with Training Intensity:
- For high-intensity training weeks, prioritize post-workout sessions on training days.
- For lighter weeks, focus more on rest day sessions to maintain overall recovery.
- Time of Day:
- Morning sessions are ideal for pre-workout use or post-morning workouts.
- Evening sessions are better for rest days or post-evening workouts to promote relaxation.
Additional Guidelines
- Monitor how your body responds to PEMF therapy, especially during intense training weeks.
- Adjust session duration or intensity if you experience discomfort or insufficient recovery.
- Consult with a healthcare professional or sports therapist if you have pre-existing injuries or conditions.
FAQs
For the majority of people, PEMF therapy is safe. However, it is not recommended for individuals with pacemakers, insulin pumps, or other implanted devices, or for those who are pregnant.
To explore further details about the risks, side effects, and safety guidelines, take a look at our in-depth article on PEMF therapy’s side effects and contraindications.
Yes, PEMF therapy works for dogs. It’s commonly used to help with pain relief, inflammation, and muscle recovery in dogs, especially for conditions like arthritis or injuries.
Scientific Evidence
ABOUT THE AUTHOR
Marco Gentile
Marco Gentile (CHC, CMT, CTP, CETS) is a seasoned wellness professional with over 10 years of experience helping clients achieve optimal health and longevity. Currently, he works at the Burke Williams Spa – Health, Wellness & Fitness Center in Los Angeles, where he continues to inspire and support individuals on their wellness journeys.
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