Contrary to popular belief, massage guns do not help your ability to recover from workouts, reduce delayed-onset muscle soreness or break up scar tissue. Furthermore, according to research they do not prevent injuries or increase flexibility.
Be careful when using a massage gun to only vibrate muscles without impacting joints or bones, avoiding joints. If any discomfort arises while using this tool, discontinue use and consult a physical therapist immediately.
They can help you cool down after a workout
Massage guns, similar to vibrators, can assist in two areas of recovery – post-workout stiffness (known as delayed-onset muscle soreness (DOMS), as well as inflammation. Massage guns may also prove helpful to athletes seeking greater flexibility or to speed healing after injury or an intense training session.
“Muscle massage guns may not have much research behind their use, but I do know they are effective for reducing muscle tightness post training and aiding DOMS symptoms,” according to physical therapist Ilyza Weiss, who advises including one as part of your recovery routine. She emphasizes the need to use it correctly – don’t overdo it and treat painful areas directly as this could make things worse, she cautions.
A great massage gun should provide multiple settings and attachments that allow you to customize your experience. Start at the lowest setting, gradually increasing the intensity until it feels comfortable for you. Avoid applying pressure directly onto bones, nerves or joints; if discomfort develops stop immediately. Move on to another muscle group as soon as you feel any pain from applying this massage gun.
When selecting a massage gun, look for one with multiple attachments and adjustable speeds, along with long-lasting battery power, Bluetooth connectivity and app compatibility. Some devices such as Theragun Pro and Hypervolt provide access to preloaded programs which can be tailored specifically to various exercises or muscle groups.
As part of our tests, we discovered that The Ragun Pro’s arm can rotate to four positions while its handle can be adjusted into three different angles for easy access to hard-to-reach spots. Furthermore, it comes equipped with a pause button and saves up to three preset routines; its heavier design may suit those with greater arm and grip strength or who have someone assist them during massage therapy sessions; additionally it may provide more intense percussion than would suit some individuals.
They can help you manage delayed-onset muscle soreness
Use of a massage gun can speed the healing and recovery process after exercise, as well as prevent soreness by increasing circulation. But it’s important to remember that massage guns alone cannot solve all problems; physical therapists frequently utilize such devices alongside active stretching techniques and hands-on manual therapies, according to many physical therapists and sports performance coaches. Still, it’s important to know the difference between Theragun PRO 4th gen vs 5th gen massage guns for your personal use.
Percussion massagers work by stimulating the nervous system with high-intensity afferent stimulation–similar to how ice packs, foam rollers or other types of massage can offer temporary relief from tight muscles. Vibration and acoustic stimulation from these devices may improve blood flow while increasing metabolism – pushing waste products out of cells while decreasing buildup of lactic acid in them.
Massage guns can be an invaluable addition to both pre and post workout warm up routines, warming up muscles for exercise or cooling down from exercise. To effectively utilize one, it’s key to understand where and how to target specific muscle groups – be mindful not to apply pressure directly onto bony areas such as spine. Furthermore, do not press into areas that may already be injured as this could cause further harm or pain.
Start out slowly and with low intensity; increase the speed only if necessary. Overstimulating muscles may cause them to be sore for longer or cause muscle breakdown (known as rhabdomyolysis).
Many massage guns feature attachments designed to reach harder-to-reach muscle groups. A fork attachment can help massagers reach the spine more efficiently while tapered bullet heads allow them to access hard-to-reach spots on calf or foot muscles. With such high quality massage gun attachments at hand, pinpointing trigger points and knots is made much simpler.
Massage guns provide instant feedback while massaging yourself with them, giving you immediate insight into how the acupressure feels and enabling you to refine your technique as necessary. This kind of feedback cannot be obtained when having someone else give a rubdown; thus helping you learn self-massage more efficiently.
They can help you relieve tight muscles
Massage guns can help relieve tight muscles by targeting those that need it the most. They’re especially effective as a post-workout cooling down or for managing delayed-onset muscle soreness, and some models feature different attachments to target different groups; large ball attachments such as quads and glutes benefit most while flat head options provide relief in smaller and medium-sized muscles groups.
Percussive massage guns use percussive vibration to stimulate muscles, helping loosen knots that form within them as well as promote blood flow and decrease tension levels in muscles. Regular usage may even improve performance and recovery from exercise sessions.
But it is essential that massage guns be used safely and responsibly, such as avoiding direct pressure on bony areas or spots with bruises or sores, only spending two to three minutes massaging each muscle group, stretching after use to further loosen muscles, etc.
If you are new to massage gun use, it is recommended that you begin with lower speed settings and gradually work your way up until reaching maximum. This will prevent overworking the muscles. Be mindful of any signs of pain or discomfort which could indicate overstraining them.
Massage guns may help ease muscle tension, but they should never replace professional massage therapy services. Professional therapists know exactly where and how much pressure to apply when administering massage sessions; also, their taping technique can more effectively release dopamine and serotonin — chemicals produced naturally within our bodies that promote happiness and relaxation.
In case of serious injuries or health conditions, it is advisable to first consult with a physical therapist before using a massage gun. Some conditions which preclude its use include ligament sprain, muscle strain, deep vein thrombosis and high blood pressure.
They can help you increase flexibility
Most people experience tight muscles at some point or another; as an athlete, these issues can seriously hinder performance and make recovery a challenge after workouts. There are various solutions available, including using heating pads, stretching, foam rolling or getting massages; but many athletes and physical therapists are turning to something called massage guns, commonly referred to as percussion massagers, in order to increase flexibility.
Percussion massagers are handheld devices that use vibration and deep oscillation to massage irritated muscles, providing relief from soreness and tension for those unable to visit a massage therapist regularly. Furthermore, these devices can improve blood circulation while speeding recovery post-exercise.
Experts state that the percussion motion of a massage gun helps loosen fascia, the covering that covers muscles and joints and can become inflamed and restrict their movements, helping prevent injuries as well as promote healing, according to his studies. Massage guns should never be used near surgical wounds as this could cause additional injuries; additionally, using it for more than two minutes on any one muscle group is best avoided.
Massage guns on the market come with various features that make them comparable: adjustable power settings allow you to select the ideal amount of pressure for each muscle area, and ergonomic handles will make holding it for prolonged sessions more comfortable; look for models that reach hard-to-reach areas like pectoral muscles in your chest or psoas muscles (which run along your lower spine to your femur bones) more easily.
Instead of employing static stretching over long periods of time to stretch out muscles, massage guns provide immediate and short bursts of pressure which stimulate muscles immediately. Although not as effective as foam rolling or deep tissue massage treatments, massage guns may still prove valuable for those having difficulty stretching or lack the time for traditional forms of therapy such as physical therapist appointments.