We all suffer from aches and soreness due to physical activity. Using a massage gun can offer you relief. It is popular among professional sportspersons as it can offer relaxation after a strenuous workout. It does not mean others cannot use it. This product is available for use for everyone. So, you can find it easily in different sporting goods stores or online platforms. Most of the brands advertise the product as the one-stop solution for massaging needs. So, it may come as no surprise as many professional athletes endorse the product. It is more than a popular trend. Users feel it can relax the muscles and help them feel good. But, for obtaining the desired results, you must know how to use them correctly.
About A Massage Gun
A massage gun refers to a small handheld device. It may look and sound like a drill machine. Depending on the brand you choose, the massage gun has different pieces. It can also work at various speeds based on an individual’s requirement. Using the device, you can give yourself powerful massages anytime and anywhere to get relief from muscle pain. These devices that look like a handgun can offer self-massage therapy to offer relaxation.
What Does A Massage Gun Do?
Using a massage gun, you can provide rapid bursts of force into the sore or painful muscle tissue. This force can alleviate the stiffness and soreness you experience. Several other devices available in the market such as a foam roller, trigger point ball, lacrosse ball may offer the same effect as this device. Then, why should you use a massage gun? It is because this device can target a specific area you feel pain or soreness for effective results. A massage gun can increase the blood circulation to the specific area you use it. It aids in reducing inflammation and muscle tension.
This device is more popular among athletes as they can use it before or after a workout to get the relief they require. How you wish to use it depends on the specific need. Anyone can use the device with ease. It is because the device has a simple and easy-to-use setting. Endurance athletes use the device to loosen any tight and sore muscles they can develop after a workout. Based on the brand you choose; the product comes with different attachments that can target the specific areas of the body directly. With oodles of options available in the market, you need to make a decision based on proper research. It will help you find the high-quality ones that will offer effective results.
How Do A Massage Gun Work?
Depending on the brand you use, the massage gun may work on vibration therapy or percussion therapy. In some cases, the device may make use of both vibration and percussion therapy. While both the therapies have benefits, they have some differences. The therapies involve soft tissue manipulation. It can reduce post-workout fatigue and muscle soreness. Would you like to know more about the therapies behind the device used for massaging? Read ahead.
About Percussive Therapy Used By The Massage Gun
To understand more about the working of the massage gun, you need to understand percussive therapy. Some of the devices work on this. Percussive therapy refers to the application of force to your muscle and fascia, a specific type of connective tissue. This therapy can break up the adhesions. It also encourages blood flow to the sensitive and sore areas. Devices using percussive therapy can reach deep into your soft tissue. Hence, it offers maximum benefits as it soothes pain and soreness. Devices such as Theragun can reach 16 millimeters deep into your muscles to offer effective results.
About Vibration Therapy Used By The Massage Gun
Vibration refers to therapy that sounds similar to percussive therapy on a small scale. While this therapy applies force to the targeted area. But, you will feel less amplitude of the force on the sore spot. Compared to percussive therapy, vibration therapy penetrates eight to ten millimeters into the targeted soft tissue. It is the most preferred therapy choice for people suffering from chronic pain. It is also ideal for people with sensitive muscles or who have developed a medical condition that prevents them from using a device using percussive therapy. So, in other words, percussive massage may feel like a deep tissue massage while vibration therapy may seem similar to a Swedish massage.
The Difference Between Massage Guns, Foam Rollers, and Other Muscle Recovery Options
There are several products focused on offering relief from stiff or sore muscles. How do they differ from massage guns? While they do provide massage, they work in different wats. These products offer a similar effect to that foam rolling and massage. You can choose the best one based on your preference. Foam rollers work on myofascial release to lower muscle tension developed in the body. Fascia refers to the connective tissue surrounding the blood vessels, muscles, and nerves. Due to different reasons, you can develop tightness in the fascia. It may also develop inflammation that can restrict the ability of your movement. A foam roller can provide gentle to moderate levels of sustained pressure. So, you can reduce the tightness of the body and feel relaxed.
Other muscle recovery options such as static stretching use slow and sustained stretches on the muscles. It promotes relaxation and reduces the feeling of muscle tightness. Many say the effects feel similar to that of foam rolling. Many people feel the Statis stretching is a better and more relaxing option. Why? Because it uses non-percussive impact on the muscles. Also, it is convenient as you require no equipment for it.
Difference With Massage Gun
Massage guns can also provide similar effects. While you can relax the sore muscles by holding the device on one specific area, it may not qualify as myofascial release. The percussive and rapid nature of the release makes it different from others. You can use the device when you need to target specific areas of the body. It can accomplish that better than foam rollers. It is perfect for hard-to-reach areas such as biceps, pectoral muscles in the chest, and psoas muscles running from the lower spine to the tops of the femur bones present in the legs.
Tips To Use A Massage Gun
With a massage gun, you can use the device to relieve muscle tension. Most people use it before or after workouts. Using it for warm-up before you try the workout can lower soreness or stiffness occurring due to the workouts you try the day or days prior. It can also activate any muscles before any sessions. You can use it within 48 hours following any workout to speed up recovery while reducing the soreness of muscles.
To use the device effectively and see results, you need to find the area on the body with tightness. Now, start moving the gun over the bulk of the muscles. Remember, you can add pressure as you can tolerate but never put aggressive force. The device comes with a switch or button used to increase pressure. You can place the device on one spot for up to 15 seconds or sweep the specific area for at least two minutes. Some sophisticated guns come with a monitor connected to an app. This app can direct the exact pressure and time you can use the device. While using the device, you need to stay away from bony areas. Never use it on an injury without consulting a physical therapist. It is better to avoid going over any area you suffer from injury or acute pain. It is because the device can aggravate the problem. Feeling sorer after the massage indicates you have pushed too hard or use it too long.
The Right Method To Use a Massage Gun
To get the benefits of using a massage gun, you need to know the right steps to use it correctly. Improper use of the device can lead to injury or other issues. At times, not using the device properly can result in developing problems resulting in a waste of money. Here are some tips beginners need to know before they use the device for different scenarios.
Using A Massage Gun Before Workouts
Using the device for a pre-workout massage can help you warm up. How does it warm you up? The device can increase blood flow to the muscles you plan to put to use during the workout. Using this device during the warmup may also enhance the range of motion before you start the workout session. To start using the device before you start the workout, try to spend one to two minutes massaging the muscles you plan to exercise. Try to use the device on muscle groups obtaining direct impact. You can also use the device for thirty seconds on the supporting muscle groups. Here is one example of using the massage gun when you plan to use a leg workout. You can try this pre-workout massage for better results.
- Sixty seconds on each of your quad
- Sixty seconds on each of your hamstring
- Thirty seconds on each calf
- Thirty seconds on your lower back
Doing this routine before the exercise routine for five minutes will boost blood circulation. It will make your muscles ready for exercise. While trying the warm-up session, you must never neglect the important components. Never ignore light cardio and dynamic stretching to increase your heart rate. But, remember you must never replace intentional mobilization and priming with percussive therapy.
Using A Massage Gun After Workouts
You can use a massage gun after workouts. Include it as a part of your cool-down routine. Trying percussive therapy post-workout can bring the body down from the heightened state of exercise to a resting state. So, how does it work? In theory, percussive therapy can boost circulation after working out. Increased circulation can bring oxygen along with much-needed nutrients to the fatigued muscles. Finally, percussive therapy after a workout may reduce inflammation in the muscles. It may help lower post-workout muscle soreness. It is the muscle soreness developing due to the microscopic tears developing in the muscle fibers. It leads to inflammation in the tissue.
Using A Massage Gun For Sore Muscles
People working out can develop soreness of muscles. Beginners trying to work out can also feel pain or soreness after one or two days of workout. It is referred to as DOMS (Delayed Onset of Muscle Soreness). Using the massage guns on the sore muscles can help you to an extent. While using the device on the sore muscles may not eliminate DOMS but it may offer you temporary relief from the discomfort.
To use the device, you need to direct the device to the sore area. After that, you need to adjust its depth and speed setting in such a way that it does not cause you pain. Since sore muscles feel sensitive, you should stick to lower settings to prevent discomfort. You must find the right setting to ensure it feels good. You can restrict the use of the device to one or two minutes on each sore area for better results.
Precautions While Using A Massage Gun
While a massage at home seems like dream come true, you need to use the device with caution. There are certain cases where you need to refrain from using it or at least talk to the doctor before using it. These devices have high power. Also, you administer without having any prior knowledge regarding human anatomy. So, you need to refrain from using it when you experience the following:
Never Use A Massage Gun On Muscle Strains
Also referred to as pulled muscles, muscle strains can trigger severe pain. Muscles can become strained when you stretch them past the normal range of motion. It usually occurs when you overuse the muscles. It can also occur due to improper use of the muscles or sudden motion leading to muscle tear. Muscle strains can trigger severe pain. So, it is normal to feel tempted to use the massage gun on the pulled muscle or hamstring. It is a wrong idea that can do more harm than good. Wondering why? The powerful motion of the device can cause more damage to the muscles. Hence, it is better to avoid the device in the affected area. Instead, you can treat the muscle strains with the PRICE method. It means the following:
- Protect the affected area
- Rest the specific area
- Place ice
- Compression
- Elevation of the affected area
Some people may feel like wanting a massage. While massaging a strained muscle, make sure you start with gentle pressure. It requires only small pressure using the hands only. You must also try to apply pressure around the injury. The direct pressure on the strain can cause complications. While limited research indicates the use of vibration therapy for strains can help regain strength and flexibility, it requires medical supervision. Supervision by the doctor while using massage guns as a part of the overall treatment plan can help with better strength and flexibility of pulled muscles. Certain brands such as Theragun may help ease sore and achy muscles. But, you need to avoid using it on an actual injury site.
Avoid Using A Massage Gun On Sprains
Most people mix up sprains with a strain. You need to understand that sprain refers to the stretched or torn ligament. What are ligaments? It refers to the tough elastic tissue connecting two bones in the body. Similar to muscle strains, you may develop sprains when a specific part of the body stretches past its normal range of motion. The sudden stretch of the ligament can result in a pop sound. It may indicate that you have developed an injury.
If you think using a massage gun may help with the condition, you are mistaken. It can worsen the injury, especially when you use the device on the affected area immediately after suffering from the injury. Instead of self-treating, you need to discuss your options with the doctor. You can talk to the doctor regarding massage as well as percussion therapy once the sprain starts healing.
Inflammation-Related Injuries
Never try massaging injuries caused due to inflammation. According to medical terminology, any disease ending with the “itis†terminology means you must never use the device. Not all “itis†condition means you need to steer clear of massage. Issues such as colitis, which means developing colon inflammation. Try not to use the device when you have any of the following:
- Inflammation of a tendon (Tendinitis)
- Suffering inflammation of the bursae of the fluid-filled sacs cushioning the bones from your muscles and tendons (Bursitis)
- Inflammation of the connective tissue or fascia that can commonly occur in the heel as plantar fasciitis (Fasciitis)
- Developing inflammation of the connective tissue layer surrounding the bone known as periosteum (Periostitis)
Broken Bones
Never use the device near or on broken bones. Also, refrain from using it on healing bone. Some people may think that getting the all-clear from the doctor to continue exercise or when they suffer no pain, they can use the device, but never try it. While your doctor may have removed the cast due to mending of the bone, the significant force can cause severe pain of the bone. Even when the bone remains in a stable position powerful force can even damage the newly healed bone.
Try Not To Use A Massage Gun While Suffering From Chronic Conditions
Suffering from certain illnesses can cause issues when you use a device to massage or asking the specialist to perform the massage. Before trying percussion therapy, you need to talk to your doctor if you suffer from any of the conditions mentioned below:
- High blood pressure or hypertension
- Bone degeneration (osteoporosis)
- Severe varicose veins
- Muscle disorders such as muscular dystrophy or others
- Arthritis (Rheumatoid or osteoarthritis)
- Muscular dystrophy or other muscle disorders
- Autoimmune conditions (like multiple sclerosis, lupus, and scleroderma)
- Gout
- Other health problems affecting the blood vessels such as deep vein thrombosis, atherosclerosis, arteriosclerosis, and peripheral artery disease
While it seems that percussion therapy offers benefits for people in perfect health, it is exactly not the case. For people with any of the conditions suggested above or who developed any injuries, you can discuss them with the doctor. Getting medical advice from the doctor can help you use it the right way to get the benefits of the massage gun.
For example, if you have a shoulder strain, you can still use a massage gun on other parts of your body. And if you have arthritis, you can adjust the settings on your massage gun to a comfortable level, as well as use caution around areas that ache particularly bad.
Frequency To Use A Massage Gun
Are you wondering how frequently you can use the massage gun? If you use proper techniques while using the device, it offers effective results when used every day. But, never exceed the recommended usage time suggested by the manufacturing company. So, you need to check the instructions coming with the massage guns. It helps you understand the duration you can use the device for a session safely. What happens when you fail to follow the instructions? Using the device for a long time on a specific muscle or a muscle group can result in pain or sensitivity. A massage for too little time using the device may not offer the desired results. To reap the benefits, it is significant to use it in a specific area for the right amount of time. Check the device instructions closely for following the rights steps.
Tips To Purchase The Right Massage Gun
The massage guns are not cheap. A top-of-the-line product may cost a high amount. Hence, you need to purchase careful analysis and research. Evaluating your purchase can help you own the right product that offers a value for money experience. Here are some of the features you need to consider before making a purchase.
Portability
When you get the device make sure you can operate it with ease. Consider your comfort while using it. Choose a lighter model that you can operate with ease. Decide how large you want the device and the muscles you wish to use. A lighter-weight model with better battery life can last longer and easy-to-use.
Design Of The Massage Gun
Check the design of the device. If you choose one with adjustable heads and handles, it may help you reach difficult to reach parts of the body. Some may come with an extended handle to serve the purpose. But, if you wish for something easy to carry in your backpack, you can choose mini devices. It makes it easier to take it on the go.
Power And Speed
Choose a model offering different speeds and power settings. It can help you opt for a gentle movement or intense ones according to your wish. You must also check the sound of the device. Intense or loud devices can affect your enjoyment. So, choose one with tolerable sound.
Warranty And Reviews
Before making a decision, you need to check the reviews posted by prior customers. Trusted reviews can help you decide the right model to address your problems better. While deciding on the best device, you must also look into the warranty terms of the product. You must get the replacement of the faulty products in it.
Conclusion
Massage guns have become popular as it makes people feel better. Many feel it can increase blood circulation that can relieve sore muscles, improve the range of motions, and helps you relax. When you cannot go and see a professional massage therapist, the device can offer the service. While these devices can become a part of your exercise and recovery routine, you need to choose a brand with care. Find the perfect product to suit your needs. Also, you need to follow the instructions properly when applying any force to the specific body part. You must never use the device on any bruises, injuries, or any overly sensitive areas. For better results, you can talk to your doctor to find out if the product may work for you or not.
References
https://us.cnn.com/2021/09/03/cnn-underscored/best-massage-guns/index.html
https://www.everydayhealth.com/fitness/everything-you-need-to-know-about-massage-guns/