HiDow’s Recovery Insights: From Tennis Courts to Every Sport

National Tennis Week is here 🎾 (June 23-29)! It’s a time to celebrate the sport’s rich history, the dedication of its players, and the vibrant community it fosters. From recreational enthusiasts to awe-inspiring pros, tennis offers a wealth of benefits for people of all ages and skill levels.

This year’s US Open theme, ‘Celebrating the Power of Tennis,’ powerfully captures the sport’s profound impact on our lives. From the thrill of a close match to the lasting friendships made on the court, tennis is more than just a game – it’s a lifestyle that promotes health and wellness. Research has consistently shown that playing tennis offers a wide range of benefits for our physical, mental, and social well-being:

  • Physical Benefits: According to the US Open itself, studies have shown that tennis players live an average of 9.7 years longer than those with sedentary lifestyles, ranking highest among all sports for increased longevity [1].
  • Mental & Social Benefits: Research shows that tennis acts as a powerful antidote to stress and anxiety, while the social aspects of the game foster a positive mental state [2]. Engaging in tennis can also cultivate self-esteem and well-being [3], making it a true champion of longevity.

However, to maximize these long-term benefits and consistently perform at our best, prioritizing recovery is crucial.

Understanding the Power of Recovery in Sports

During workouts, microscopic tears can occur in our muscle fibers. While this is a normal part of training, without proper recovery, it can lead to post-workout challenges like muscle soreness, stiffness, and decreased flexibility. The key to overcoming these obstacles and reaching peak performance lies in recovery – allowing our bodies to repair, reduce fatigue, and prevent injuries.

This is where HiDow steps in – Passionate about empowering athletes of all levels (and all sports), we offer innovative wellness tech designed to optimize your recovery and unlock your full athletic potential.

Keep reading to explore our comprehensive recovery routines featuring HiDow’s cutting-edge tools, specifically designed to help you shine on the court – or conquer any athletic feat – with renewed vigor.

HiDow TENS/EMS Devices

Utilizing electrical muscle stimulation (EMS) and transcutaneous electrical nerve stimulation (TENS), our device lineup offers a versatile array of modes to facilitate muscle recovery and enhance well-being.

No matter your athletic pursuit, HiDow’s TENS/EMS devices can help you recover faster and get back to doing what you love – they’re not just for tennis players! These devices can be used for recovery in a variety of sports, like helping runners combat shin splints or cyclists ease sore quads. 

The next section will explore tailored recovery routines incorporating core modes shared across our most popular devices (XPD 12, XPDS 18, XPDS 4 | 24, and Pro Touch 6-12), followed by routines that utilize additional modes exclusive to XPDS 18 and XPDS 4 | 24 models.

While these routines provide a solid foundation for recovery, each HiDow device boasts additional functionalities for a more customized experience. 

Explore Device-Specific Mode Descriptions 

Core Recovery Routines (Modes 1-6, Ramping Wave, Contract & Hold – All 4 Devices)

Routine 1: Active Recovery

Enhance blood circulation, reduce muscle soreness, and promote relaxation after physical activity.

Benefits & Instructions:

  • Kneading (Mode 1 – EMS): Simulates a massage therapist’s hands to reduce tension and enhance flexibility. 10 minutes.
  • Tapping (Mode 3 – TENS): Mimics a second heartbeat to increase blood flow and oxygen supply, aiding in inflammation reduction. 7 minutes.
  • Cupping (Mode 4 – TENS): Stretches muscles to improve flexibility and mobility. 5 minutes.
  • Ramping Wave: Gradually intensifies muscle stimulation to build endurance and resistance to fatigue. 7 minutes.
  • Contract & Hold: Prolongs muscle contractions for strength building and recovery. 10 minutes.

Pad Placement / Therapy Focus: Apply electrode pads to major muscle groups used during sports activities (e.g., legs, arms, back). Focus on areas prone to fatigue or soreness post-activity to optimize recovery and muscle relaxation.

Routine 2: Deep Tissue Relief

Target tight muscles, knots, and trigger points for enhanced flexibility and pain relief.

Benefits & Instructions:

  • Kneading (Mode 1 – EMS): Focuses on stress reduction and muscle tension release. 12 minutes.
  • Cupping (Mode 4 – TENS): Grabs and stretches muscles to alleviate tightness and enhance mobility. 8 minutes.
  • Hot Stone (Mode 5 – TENS): Provides a soothing massage effect for soft tissue relaxation. 10 minutes.

Pad Placement / Therapy Focus: Apply electrode pads directly to areas of tightness, knots, or trigger points throughout the body. Focus on specific muscle groups experiencing tension or soreness to effectively alleviate tightness and enhance mobility.

Routine 3: Pre-Workout Warm-Up

Increase muscle temperature, improve flexibility, and enhance blood flow to prepare muscles for activity.

Benefits & Instructions:

  • Kneading (Mode 1 – EMS): Enhances muscle flexibility and relaxation. 8 minutes.
  • Tapping (Mode 3 – TENS): Prepares muscles by increasing blood circulation and oxygen supply. 5 minutes.
  • Acupressure (Mode 2 – EMS): Target knots and tight areas with rapid pulses to release tension and improve muscle readiness. 7 minutes.
  • Ramping Wave: Gradually intensifies muscle contractions, enhancing endurance and preparing for sustained effort. 5 minutes.

Pad Placement / Therapy Focus: Apply electrode pads to major muscle groups involved in your sport-specific movements, such as legs, arms, and back. Focus on areas prone to tightness or stiffness to enhance muscle readiness and improve flexibility before activity.

Advanced Recovery Routines (Including XPDS 18 and XPDS 4 | 24 Exclusive Modes)

These routines leverage additional modes exclusive to XPDS 18 and XPDS 4 | 24 devices, enhancing their versatility and recovery benefits.

Routine 4: Muscular Reinforcement

Strengthen muscles and improve training quality using exclusive modes for enhanced recovery.

Benefits & Instructions:

  • Elbow Pressing (Mode 7 – XPDS 18 & XPDS 4 | 24): Relieves muscular spasm pains and enhances deep tissue relief. 10 minutes.
  • Trigger Point (Mode 8 – XPDS 18 & XPDS 4 | 24): Targets trigger points for fatigue relief and tendon relaxation. 8 minutes.
  • Muscular Reinforcement (EMS): Strengthens muscles and promotes protein synthesis for muscle recovery. 12 minutes.

Pad Placement / Therapy Focus: Position electrode pads on specific areas of muscular tension or soreness, such as shoulders, lower back, and thighs. Target trigger points and areas prone to fatigue to enhance deep tissue relief and muscle strengthening during the routine.

Routine 5: Total Muscle Relaxation

Promote overall well-being and release muscle tension using exclusive EMS modes for comprehensive relaxation.

Benefits & Instructions:

  • Muscular Relaxation (Mode – XPDS 18 & XPDS 4 | 24): Stimulates muscles for tension release and overall relaxation. 15 minutes.
  • Hot Stone (TENS): Provides soothing rolling massage for soft tissue relaxation. 10 minutes.

Pad Placement / Therapy Focus: Place electrode pads on major muscle groups such as the back, legs, and arms to facilitate overall muscle relaxation. Focus on areas of tension or discomfort to maximize the soothing effects of the massage modes, promoting relaxation and tension release.

These routines are designed to optimize recovery based on the capabilities of HiDow TENS/EMS devices, ensuring effective use of each mode for targeted benefits and improved well-being. Adjust durations as needed to suit individual preferences and recovery needs.

Double Down on Recovery with Premium Wraps

Our premium wraps work seamlessly with your HiDow TENS/EMS device, delivering a powerful combination of targeted therapy and compression. This synergy provides faster relief, deeper relaxation, and enhanced mobility where you need it most.

Female tennis player wearing HiDow AcuElbow Wrap after a match.
Female tennis player wearing HiDow AcuKnee Wrap after a match, demonstrating fit and design for targeted relief and muscle recovery.

Key Benefits

  • Targeted Pain Relief (with TENS/EMS): Conductive lining enhances your HiDow TENS/EMS therapy for precise pain relief and deeper muscle relaxation.
  • Enhanced Mobility: Improved flexibility and range of motion get you back to your activities faster.
  • Gentle Compression: Consistent compression supports overworked muscles and joints, reducing swelling, improving circulation, and promoting faster healing.
  • Superior Comfort & Secure Fit: Lightweight, breathable, and moisture-wicking neoprene keeps you comfortable and dry during wear. Adjustable Velcro straps ensure a secure fit that moves with you.
  • Durable & Universally Compatible: Built to last with high-quality materials, our wraps work seamlessly with all HiDow TENS/EMS devices.

Boost Lower Body Recovery with ThermoAir Wave Compression Wraps

Crafted with precision for calf muscles, ThermoAir Waves rejuvenate your entire lower body. Recognizing the calf’s role as the “second heart,” these advanced wraps go beyond traditional compression garments by incorporating a trifecta of recovery benefits: 

  • Pneumatic Compression: With a dynamic airbag system that mimics manual kneading, ThermoAir Waves boost circulation, banish muscle fatigue and swelling, and accelerate lactic acid removal, supercharging your muscle recovery.
  • Heat Therapy: Turn up the heat to relax the calves, improve blood flow, enhance flexibility & range of motion, and get a more restful sleep.
  • Vibration Massage: The integrated vibration massage function enhances muscle relaxation, reduces tension, promotes circulation, retrains muscles and nerves to improve proprioception and balance, and boosts blood and lymphatic flow for better nutrient delivery and waste removal, accelerating the recovery process.
Man relaxing outdoors with HiDow ThermoAir Wave Leg Compression Wraps.

Beyond the Routine: Additional Recovery Tips

  • Prioritize Sleep: Aim for 7-8 hours of quality sleep each night to allow your body to rebuild and recharge.
  • Maintain Hydration: Drink plenty of water throughout the day to replenish fluids lost during exercise.
  • Stretching: Incorporate healthy, functional stretches into your routine to improve flexibility and reduce the risk of injury.
  • Fuel Your Body: Consume a balanced diet rich in protein, carbohydrates, and healthy fats to provide your body with the essential building blocks for repair and growth.

Embrace a Champion’s Mindset

Remember, recovery is just as important as training itself. By implementing a comprehensive recovery routine that incorporates innovative wellness tech and the additional tips outlined above, you can:

  • Reduce muscle soreness and fatigue
  • Enhance flexibility and range of motion
  • Improve circulation and blood flow
  • Accelerate muscle repair and recovery
  • Optimize your performance and reach your full athletic potential

HiDow: Your Trusted Partner in Peak Performance

Don’t let post-game aches and pains sideline you. Take charge of your recovery and unleash your inner champion with HiDow by your side!


  1. US Open Tennis Championships. (2024). The 2024 US Open will celebrate the power of tennis. Retrieved June 17, 2024, from US Open
  2. United States Tennis Association. (n.d.). Mental health benefits of tennis for children and teens. Retrieved June 17, 2024, from USTA
  3. International Tennis Federation. (n.d.). Psychological benefits of tennis. Retrieved June 17, 2024, from ITF

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