#100: How to Use PowerDot to Reduce Quad Pain

It might’ve been that last squat that put you over the edge. Or maybe an intense hike has your leg muscles crying. Whatever the case may be, you likely have one question on your mind: Is there anything I can do to reduce this quad pain? 

We’re so glad you asked, because yes! Let’s talk about how you can use PowerDot to reduce quad pain, tackle your sore muscles, and improve your muscle recovery faster.

How to Use PowerDot to Reduce Quad Pain

If you’re dealing with sore muscles in your legs, electric muscle stimulation can make muscle recovery a breeze. Especially PowerDot, with our pad placement guides and app based setup process. It’s important to place the unit’s pads in the right areas for maximum effectiveness.

With PowerDot, you’ll be working with a three point pads setup. You want to place them a few inches apart. If they’re too close or too far, they won’t be able to do their job.

Here’s one option when it comes to where to place them.

Put one pad on the vastus medialis. This muscle is that little bump just above the knee, on the inside of your leg. Put the second pad on the vastus lateralis. This is the muscle just an inch or two higher, on the outside of the leg.

This is a very common way to use PowerDot to alleviate sore muscles in the legs, but bear in mind that you can use PowerDot just about anywhere you’re feeling soreness or tension. If the pain is more focused higher up in your quads, you might consider placing the pads on your rectus femoris and vastus intermedius.

Also remember that even if the soreness is lingering in your quads, it might actually be starting somewhere else in your body. You might consider using PowerDot around the knee joint, calves, and glutes. And just like other areas can affect how your quads feel, keeping your quads healthy can likewise help other parts of your body feel better.

Make Recovery a Priority in 2021

When it comes to fitness, we so often talk about training — how to get stronger, faster, more explosive. And these things absolutely matter.

However, often overlooked is recovery.

Here’s the truth, though: Fitness is one part of the equation. Nutrition is another facet. Recovery is right up there with them.

Without recovery, fitness is nothing. Gains won’t happen. You will continue tearing your body down without giving it the opportunity it needs to build itself back up stronger and healthier.

So, in 2021, we challenge you to this: Make your training equal parts physical activity and recovery. Take muscle soreness as seriously as you take exercise.

Here are a few ways to better address muscle soreness in the new year.

Use PowerDot Consistently and Regularly

Most things don’t work if you only use them sporadically, and PowerDot is no exception. To really reap the benefits and leverage the power it carries, you need to be using it on a steady basis — even if you don’t totally feel like you need to.

Remember that PowerDot doesn’t address just soreness. It furthermore improves circulation and mobility, which are also important in improving future muscle recovery.

This will be especially important if you work at a desk or otherwise sit a lot. Poor posture and a sedentary lifestyle wreak havoc on the athlete, and they’re actually the root of much soreness and many injuries.

You can help prevent things from getting this bad by diligently using your electric muscle stimulation device. PowerDot has two modes: TENS, which is geared more toward fighting pain, and NMES, which is more for general muscle tissue health, improving strength and mobility, and preventing future problems. 

Prioritize Active Recovery Over Passive Recovery

Everybody is different, and every body is different. We will always tell you to do what feels best for your body. We do want to throw out there, though, that research has found active recovery to be better at speeding up muscle recovery, compared to passive recovery.

Active recovery isn’t your normal training. It’s still more recovery than anything else. It might mean going for a walk, doing a low-key yoga session, or rowing for 10 minutes.

The goal isn’t to push yourself to the limits. Not even close. The point is to move your body in a low-impact, low-intensity manner to keep the blood and nutrients pumping, so that your muscles can continue healing. Sometimes, total and complete rest helps. But more often than not, a little movement does the body good — even on your rest days.

Mind Your Micros

With the rising popularity of counting macros, many athletes are highly in tune with their carbs, protein, and fat. Fewer, however, are paying attention to their micronutrients. Macros might reign supreme, but micros are just as important to your sore muscles and overall health.

In particular, vitamin C has been found to play a role in preventing and reducing sore muscles after a workout. In addition, zinc helps muscles repair themselves after training.

While it’s technically a macromineral, we also want to point out magnesium — another biggie when it comes to muscle recovery. Athletes commonly take magnesium supplements to prevent muscle spasms and soreness, and you can even find them in roll-on form.

Side note: This is why epsom salt baths are good for sore muscles. When epsom salt dissolves in water, it releases magnesium.

Sore muscles are a very normal part of training and staying active. However, they’re not something you need to battle day in and day out. If you’re experiencing sore muscles in your legs or elsewhere in your body (even chronic back pain), use an electric muscle stimulation device like PowerDot on a consistent basis to reduce pain and prevent it in the future. Make time for active recovery over passive recovery. Pay special attention to your nutrition — specifically, your micronutrients.

When you’re both reactive and proactive, you can better control how your body responds to fitness.

Learn more about why your muscles are so sore.