If you are looking for a more effective way to recover after vigorous exercise, try using a massage gun. This tool has gained popularity among professional athletes and trainers due to its various benefits.
Using a massage gun is similar to performing a foam rolling or massage motion to stimulate the muscles working during an exercise session.
Although its name suggests that it is similar to a massage, the power and impact of a massage gun make it more effective. Its non-invasive nature also helps improve recovery time.
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When is a Good time to Use a Massage Gun?
After vigorous exercise, it is a good idea to get a massage gun to help speed up the recovery process. This can be done at the gym or home, and it should be used for about two to three minutes.
This procedure aims to move lactic acid away from the muscles so you can quickly recover. You can also use the gun on other muscles that you worked on that day; they only need around 30 seconds’ worth of treatment.
One of the main advantages of massage guns is that they do not require much pressure to achieve results. They can be performed much faster than traditional massage techniques.
Aside from working out, it is also possible to use a massage gun for other reasons. It can help relieve tension and stress and make you feel more relaxed and calm. Another benefit of using a massage gun is that it can be used right before sleep.
A massage gun is a portable device that looks like a power drill. It can be used for various types of massage, such as pressure therapy and trigger massage. Most of these are wireless, and they usually have a rechargeable battery.
The attachment points vibrate at a low amplitude and high frequency when activated, which is said to help promote recovery and decrease soreness. According to some, this method can also improve performance.
Besides being utilized to soothe muscle tension, massage guns can also be used after vigorous exercise to promote recovery and reduce soreness.
Although there is not enough evidence to prove that training with a massage gun results in health benefits, there is evidence supporting the use of various types of therapy, including vibration therapy and massage, both of which involve the manipulation of muscles.
According to experts, massage therapy can help decrease muscle soreness, stiffness, and tension. It can also improve blood flow and flexibility.
Evidence supports the use of vibration therapy to reduce the onset of muscle soreness, which can feel like achiness and tightness a day or two after exercising.
Make sure to avoid using your massage gun on any injured area. You should let the body heal before using it, whether it is a broken bone, a strain, or tendonitis. It is important to use the device properly and with common sense.
The head should start to pulse as soon as you turn it on. Then, gently float it along the muscle you are working on to warm it up or loosen it. Pressing hard with your massage gun won’t do the job. Instead, you can use the pulse to warm up and relieve tension in a tight area of the body.
After you notice a trigger point, place your hand on the muscle and repeat the procedure.
Although massage guns can provide a similar effect to a massage session, the way they are used differs. This is up to the individual to decide which type of treatment they prefer.
Massage Guns vs Foam Rollers
A foam rolling technique is used to relieve muscle tension. It is referred to as myofascial release, and it works by loosening the connective tissue known as the fascia. It can get tight, which can prevent you from moving properly.
According to some experts, the foam roller can help with the release and relaxation of tight tissues. While holding a massage gun may cause similar effects, it does not qualify as a myofascial release technique due to its rapid and powerful nature.
However, the massage gun is better than a foam roller when targeting certain areas of the body. For instance, it can target the psoas muscles, which run from the low spine to the top of the femur bones in the legs, and the pectoral muscles, which are found in the chest.
Static stretching involves prolonged periods of slow, sustained stretching on a muscle to reduce muscle tightness and promote relaxation.
Some people find stretching to be more relaxing due to the non-percussive effect of the exercise on the muscles. It is also more convenient since you do not have to use the equipment.
- Although you can use a massage gun to relieve muscle tension, it is usually used before and after a workout. Using a massage gun before and after a workout can help reduce soreness and stiffness.
- They should also be used within 48 hrs after vigorous exercise to help decrease soreness and improve recovery. To start using the gun, raise the gun over the entire muscle. Keep in mind that while adding pressure, it should be tolerated.
- A button or switch will usually be used to increase pressure. You can also sweep an area for around two minutes or stay in one position for up to 15 seconds. Some guns have a monitor showing how hard or long you must go.
- If you have an injury, avoid using a massage gun on any part of the body that is painful. Instead, consult a physical therapist before doing so.
- Before using a massage gun, make sure that you consult with a doctor about any conditions that could affect your health, such as deep vein thrombosis or nerve sensitivity. Also, make sure that the attachment and speed are comfortable for your use.
Find out the advantages of using a massage gun here!
Although massage guns are commonly regarded as recovery tools, they can also be used for various other activities. For example, they can be used as a warmup tool before a foam rolling session.
The goal of percussion therapy  is to increase blood flow to the targeted muscles and stimulate the sympathetic nervous system, which helps prepare the body for sports and activities. To get the most out of the massage gun, focus on one specific muscle group that you plan on training.
For instance, if you are planning on doing a bench press, aim for the pecs. Also, keep in mind that you should only work along the muscle belly and not toward a joint. Spend about 30 seconds doing this. Then, perform back and forth across the entire muscle.