Massagers are known to help in relaxation and reduce stress. They’re sold in physical stores and aren’t difficult to find online, too. Athletes and fitness experts have endorsed their usage, but they’re more than that.
Also known as massage guns and often called ‘percussive massage treatments,’ these handheld devices resemble power drills and sound like them. Generally, they are wireless and have rechargeable batteries and convertible attachments.
The attachments on the gun vibrate at a high frequency and amplitude when the device is turned on, which users claim improves workout recovery and reduces soreness in workout recovery. Massage guns use either percussive or vibration therapy, often both simultaneously. Percussion and vibration therapies are both beneficial, but neither is the same. Both types aid in soft tissue manipulation and help alleviate muscle soreness and exhaustion following an exercise routine.
Massage guns are effective, but only when used the right way. Read on to know more about how to use a massage gun properly.
Using A Massage Gun The Right Way
You need to understand how to use your massage gun properly to get the best results. The misuse of massage guns can damage your ligaments and muscles. Even mini massage guns can be used to reduce muscle tension at any time, although it’s best used before and after workouts. Here’s how you can get the most out of your massage gun:
Warming up with a massage gun before working out can help increase blood flow to the muscles you plan to use. Use the massage gun to massage each muscle area directly before a workout, with an extra 30 seconds on supporting muscles. If you’re doing a leg exercise, try the following massage gun routine before working out:
- One minute on both quads
- One minute on both hamstrings
- 30 seconds on the back
- 30 seconds on both calves
This routine will prepare your muscles for a workout while increasing circulation. Still, don’t skip other crucial warmups like stretching and cardio to get your heart pumping. Besides, massage guns should not be used in place of warmups and conditioning.
Massage guns can be used to cool down after a workout. Percussion therapy after a rigorous activity can help cool down your body to a resting state. To use the gun properly, pick a tight spot on your body and stroke the device over the core of the muscle. Apply pressure, but not too much. Stay in that place for up to 15 seconds or two minutes. Massage guns aim to calm your nerves by suppressing pain signals given to the brain after a hard workout.
Using a massage gun after a workout also improves circulation, bringing oxygen and nutrients to your tired muscles. Muscle soreness is caused by tiny tears in muscle fibers and tissue inflammation. Moreover, a massage gun routine after a workout may reduce muscle inflammation, alleviating post-workout muscle discomfort.
Delayed-Onset Muscle Soreness
Your muscles may be very sore a day or two following your workout. This condition is known as delayed-onset muscle soreness (DOMS), and a massage gun can help ease this. However, a massage gun will not end DOMS, but it will loosen up the muscles temporarily.
If you’re using a massage gun for DOMS, modify the speed and intensity settings accordingly. Because sore muscles are usually sensitive, you’ll want to set your gun to the lower level. Once you got the right settings, use the massage gun for about one or two minutes on the sore spot.
When To Avoid Using A Massage Gun
Massage guns are generally safe to use for muscular discomfort and your wellness. Yet there are some areas where you shouldn’t use it. Avoid injured bony areas, especially those with sprains and strains, as well as bruises or open wounds. Always check with a professional before using a massage gun if you have chronic or inexplicable pain, such as arthritis, osteoporosis, fibromyalgia, or other musculoskeletal problems.
Furthermore, if you have nerve hypersensitivity, deep vein thrombosis, or are pregnant, seek medical advice before using a massage gun.
Massage guns can be beneficial to your overall well-being. Celebrities, professional athletes, and fitness influencers all swear by their benefits. They’re more than just a trend, though. Many users report they help in workout recovery and whole-body discomfort.
Exercise extreme caution when administering any pressure to your body. Know how and when to use your massage gun properly to get the most out of it. Remember to consult a professional if you are unsure whether a massage gun is good for you.