By Amy Haas, Long-Distance Runner
As someone who runs every single day, I know firsthand that foot health is pretty much everything for distance runners. You definitely cannot run or train actively if you have foot pain. Without proper care and recovery, pain can accumulate quickly and get a lot worse really fast.
When I'm training for races, I'm constantly adding new stressors to my body. Higher mileage weeks, speed work, and longer distances all take their toll. That's when I typically start feeling that familiar dull ache in my feet - especially in the arch area where my flat feet hit the ground pretty hard. Being naturally heavy on my feet doesn't help either. My husband always jokes that you can hear me coming from a mile away!
The Challenge of Daily Training Recovery
Before discovering TENS (Transcutaneous Electrical Nerve Stimulation) therapy, my recovery toolkit was pretty limited. For mild discomfort, I'd ice my feet and maybe take an extra rest day. But when pain got more severe or persistent, I'd have to modify my training significantly or take multiple days off. Sometimes even a full week.
The problem with traditional recovery methods is they're either time-consuming or reactive. Ice baths help, but they're not always practical. Taking days off disrupts training momentum. And relying on over-the-counter pain medications isn't ideal when you're running daily.
Discovering the Power of TENS Therapy
My introduction to TENS therapy came through the Chirp Halo device. I'd never heard of electrical nerve stimulation before, but once I started using it, everything changed. The science behind TENS is fascinating - it works by sending gentle electrical pulses that essentially "close the gate" on pain signals traveling to your brain.
What impressed me most was how comfortable and customizable the treatment felt. I was nervous at first, especially using it on my sensitive feet. Would it tickle? Would it be uncomfortable? But it wasn't uncomfortable at all. The Chirp Halo lets you choose your own intensity level, which was perfect since I prefer lower settings while my husband cranks it all the way up.
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Game-Changing Addition: Foot-Specific Relief
When Chirp introduced their Foot Pads specifically designed for the Halo device, it was exactly what my daily training routine needed. The Foot Pad Set attaches directly to your feet and works with the Halo to ease soreness, boost circulation, and relieve foot pain.
My Foot Pad Placement Strategy
Through experimentation, I've found the most effective pad placement for my flat feet:
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One pad on the bottom of my foot in the arch area (where plantar fasciitis often shows up)
- One pad on top of my foot
- One pad on the inside near my ankle, covering both the arch and ankle area
This configuration targets the center midsole area where I experience the most impact from my heavy running style.
What TENS Feels Like
The sensation is hard to describe, but it really mimics a compression and release massage. Depending on which setting you use, it creates this feeling of gentle pressure that stimulates blood flow. I typically use the "Pain Relief" mode for about 20 minutes on each foot while watching TV or relaxing.
Beyond Feet: Addressing Women's Training Challenges
As a female runner training year-round, I face unique challenges that male athletes don't deal with. Menstrual pain can significantly impact training - it's a whole week out of every month when we're not feeling our best, and often the week before brings uncomfortable symptoms too.
The Chirp Menstrual Relief Pad has become another essential tool in my recovery arsenal. Unlike heating pads that can sometimes make discomfort worse by warming the area, the menstrual pad provides targeted relief through gentle electronic pulses that overwrite pain signals.
Important Safety Note
When using the Halo for menstrual relief, stick to TENS-only settings like "Massage" and "Stretch." Avoid EMS stimulation during your period, as it may increase cramping.
Building a Proactive Recovery Routine
The biggest shift in my approach has been moving from reactive to proactive recovery. Instead of waiting for pain to start, my husband and I now use our recovery tools nightly - switching between the Halo on our feet and wherever else feels a little achy or sore.
My Daily Recovery Protocol
Evening Routine:
- 20 minutes with Foot Pads on each foot using the Pain Relief setting
- Lower intensity for comfort (around 15-20 on the scale)
- Usually done while watching shows or relaxing
During Challenging Training Periods:
- Use Menstrual Relief Pad 2-3 times daily when needed
- Sessions last 20+ minutes depending on comfort level
- Provides distraction from discomfort through massage-like sensations
The Results: Staying Ahead of Pain
Since incorporating TENS therapy into my routine, I've noticed several key improvements:
Immediate Relief: The pain reduction is noticeable right after each session, similar to how icing provides relief but more convenient and targeted.
Better Sleep: Taking care of foot soreness before bed means I'm not lying there uncomfortable, which leads to better recovery overnight.
Consistent Training: By staying ahead of pain accumulation, I can maintain my daily running schedule without forced rest days due to discomfort.
Reduced Medication Use: I definitely reach for the Chirp Halo instead of heating pads now, and I've reduced my reliance on over-the-counter pain relievers.
Comparing TENS to Traditional Methods
The convenience factor sets TENS therapy apart from other recovery methods. Unlike ice baths that require preparation and cleanup, or massage appointments that need scheduling, I can use my Halo device whenever and wherever I need relief.
The sensation reminds me of icing in how it addresses pain at the source rather than just masking symptoms. But unlike ice, I can use it while doing other activities, and it doesn't require the uncomfortable cold sensation.
The Bigger Picture: Tools for Better Recovery
Having multiple recovery strategies is crucial for any serious runner. Different tools work best for different days and situations. For me personally, the Chirp Halo with Foot Pads has become essential because my feet are so important as a runner.
The more tools you can have for recovery, the better. Some days you need stretching, some days you need ice, and some days you need the targeted relief that only TENS therapy can provide.
As someone who's experienced the challenges of daily training firsthand, I can't overstate how valuable it is to have solutions specifically designed for the unique challenges runners face. Whether it's foot pain from high-mileage weeks or the monthly discomfort that comes with being a female athlete, having effective, drug-free options makes all the difference.
Conclusion: Running Toward Pain-Free Training
Every day I get to run is a gift, and I want to protect that gift by taking the best possible care of my body. The Chirp Halo system - from the base device to the specialized Foot Pads and Menstrual Relief Pad - has become an integral part of that care.
For runners at any level, investing in proper recovery isn't just about feeling better today. It's about being able to keep doing what you love for years to come. Whether you're chasing personal records or just trying to maintain a daily running habit, TENS therapy offers a convenient, effective way to stay ahead of pain and keep moving forward.
The path to your running goals doesn't have to be paved with constant discomfort. Sometimes the best way to push forward is to take better care of yourself along the way.
About Amy: Amy Haas is on a mission to run a half marathon in all 50 states. After completing her first 13.1-mile race in Chicago in 2013 to honor her cousin who passed from cancer, Amy discovered that running gave her life meaning and purpose. She runs every day as part of her training, viewing each day on her feet as a precious gift. Her race times have improved from nearly 2 hours to a personal best of 1:37, and she continues to explore new states one mile at a time.
References
- Johnson MI, Paley CA, Jones G, Mulvey MR, Wittkopf PG. Efficacy and safety of transcutaneous electrical nerve stimulation (TENS) for acute and chronic pain in adults: a systematic review and meta-analysis of 381 studies (the meta-TENS study). BMJ Open. 2022;12(2):e051073. doi:10.1136/bmjopen-2021-051073
- Vance CGT, Dailey DL, Chimenti RL, Van Gorp BJ, Crofford LJ, Sluka KA. Using TENS for pain control: update on the state of the evidence. Medicina (Kaunas). 2022;58(10):1332. doi:10.3390/medicina58101332
- Alotaibi AK, Petrofsky JS, Daher NS, Lohman E, Laymon M, Syed HM. Effect of monophasic pulsed current on heel pain and functional activities caused by plantar fasciitis. Medical Science Monitor. 2015;21:833-839. doi:10.12659/MSM.891229
- Kakouris N, Yener N, Fong DTP. A systematic review of running-related musculoskeletal injuries in runners.Journal of Sports and Health Science. 2021;10(4):513-522. doi:10.1016/j.jshs.2021.04.001