What is functional electrical stimulation (FES)?
Warm up - Blood flow restricted exercise - Electrostimulation - Compression
Functional electrical stimulation (FES) training is the most talked about part of our Come Back Club classes and once you’ve tried it you’ll know why! This is where you really feel like you’ve done a big workout - and that’s because you have, but with no weights and all in about 10 minutes.
As the name suggests, electrostimulation runs a current through the muscle you’re trying to generate while you carry out simple zero-impact movements. It sounds intense and it is - only in the sense that it’s an incredibly efficient way to build muscle. Just like the theory behind our blood flow restricted exercise part of the programme, FES increases the muscle around the injured area to improve overall strength and function. Electrical stimulation is also scientifically proven to reduce swelling.
So how does it work?
FES works by sending electrical impulses to the nerves, causing the muscle to contract.
Your physio or personal trainer will apply two electrode pads to the muscle you need to generate - one close to the nerve supplying the muscle, and a second over the muscle. When it’s switched on the muscle contracts and motor nerves are able to activate more muscle fibres than would normally be possible with normal low-intensity exercises. You’re essentially tricking the muscles to work really hard without putting pressure on the joints.
The Come Back Club uses the industry-leading Compex machine. Research shows significant muscle changes occur within four to eight weeks of training.
When FES is used in alongside exercise, it's proven to work better than a standard physio/exercise combination.
Tom Bradley, founder of the Come Back Club and Warrior Sports Rehab, said: "Electrical stimulation is used by elite athletes to enhance their training when every small refinement counts. When used by everyday athletes at the Come Back Club the improvements we see are incredible.
"Used with our blood flow restriction exercises, muscles are developed at a much quicker rate than doing standard physio exercises at home. Our athletes are seeing significant muscle growth - we’ve recorded a 35% increase in quad strength within our classes using this technique. It’s really transformed the rehab we can offer."
What do you do at the Come Back Club?
Two sticky electrode pads are placed on the muscle and the machine is turned on. Your muscle will start to twitch and that’s your cue to start moving. It’s a strange tingling sensation at first but don’t worry - we’re gentle! There are 300 levels of intensity so we start low and work off how you’re feeling, raising the grade only when you’re ready.
You’ll repeat the same simple, low load exercise a number of times over 10 minutes, moving for a few seconds while the electrostimulation is running, and resting for a few seconds when it pauses.
Some athletes get competitive and try to beat their intensity level in their next Come Back Club session. We’ll leave that one with you!
Rest of the class
You’ll have already done your warm up and blood flow restricted exercise. Now all that’s left is the compression therapy. Find out more about how compression therapy helps injuries, here.
