Gentle, purposeful kneading of the muscle groups by a educated therapeutic massage therapist might help to ease aches, enhance blood movement, and lull you right into a euphoric state of leisure.
Alas, it’s not real looking to guide a therapeutic massage appointment each day, so can therapeutic massage weapons serve an analogous goal?
Portable and easy to make use of, a muscle therapeutic massage gun is extra handy and less expensive than a visit to a therapeutic massage therapist.
But how do the advantages stack up? Do therapeutic massage weapons work to decrease soreness, enhance vary of movement, and help in restoration?
Here’s what it is advisable to know.
What Is a Massage Gun?
A therapeutic massage gun — a.ok.a. vibration remedy or percussive remedy system — is a handheld instrument that delivers pulsing, speedy, vibrating pressure to your muscle fibers and fascia.
Most therapeutic massage weapons are light-weight, transportable, and cordless. (They include rechargeable batteries.)
They sometimes have two or extra speeds or intensities and should include quite a lot of therapeutic massage head attachments that can be utilized to focus on completely different areas of the body.
How Do Massage Guns Work?
Massage weapons use speedy bursts of pressure to stimulate sensory cells on the pores and skin, which can assist reduce the notion of ache or soreness after a exercise.
Think of your intuition to rub your elbow after you bash it on the nook of a wall — the guide manipulation eases the ache signaling.
Percussive remedy additionally offers anabolic mechanical alerts to your muscle groups and tendons. This might help to extend blood movement to the realm and soothe it for the quick time period.
“Heat creates a better movement of fluid through the collagen matrix — that’s the fascia that supports our muscle fibers and collections of fibers that form fascicles in bundles,” says Jonathan Pierce, CMP, ART, founder and therapist at Kinetik Performance in San Diego, CA.
“You can move fluid better through warm tissue than cold tissue,” he provides.
Benefits of Massage Guns
Massage weapons aren’t only for critical athletes. Anyone can use a therapeutic massage gun to assist enhance vary of movement, ease muscle soreness, and enhance blood movement to tight or tense areas.
There are a number of key causes it’s possible you’ll need to contemplate including a muscle therapeutic massage gun to your warm-up or cooldown routine.
Research suggests vibration remedy could also be as efficient as therapeutic massage in stopping delayed-onset muscle soreness (DOMS).
Massage weapons can enhance blood movement to your muscle groups, tendons, and fascia, which can assist them really feel much less tense and extra relaxed. Some say this sense can help the post-workout restoration course of.
Just take note it’s not a miraculous instrument to undo the wear and tear and tear — and typically injurious nature — of repetitive high-impact sports activities like running or strenuous bursts of power-lifting exercises.
Improve vary of movement
A evaluation of 39 research on handheld percussive therapeutic massage gadgets discovered them preferable to foam rollers or different self-myofascial protocols for growing decrease limb vary of movement.
The evaluation advisable using therapeutic massage weapons as a part of a warm-up routine to extend vary of movement, in addition to after a exercise to assist reduce DOMS.
Pierce affirms that the elevated blood movement can really feel good within the speedy aftermath of a tricky exercise.
However, he notes that many of the analysis performed thus far has used small pattern sizes, and percussive remedy might solely create a short-term change in muscle size or vary of movement.
And therapeutic massage weapons aren’t an alternative choice to stretching and mobility exercises.
If you may have tight quads, for instance, utilizing a therapeutic massage gun is “not going to make your quad instantly loose,” Pierce says. “You’ll need to fix your mechanics and work on other things as to why your quad is so tight.”
But therapeutic massage weapons “may warm up your tissue so you can stretch your quad a little better,” Pierce provides. “Make sure to move adjacent limbs near where you’re working with the massage gun.”
Manage scar tissue
“Depending on which tool you’re using, high-velocity, low-amplitude vibration can be more helpful for scars,” Pierce says.
If you may have scar tissue from a latest surgical procedure, similar to an Achilles surgical procedure, vibration remedy might assist with managing how the scar tissue adheres to the pores and skin, Pierce provides.
But verify together with your physician first to be sure you’ve healed sufficient first.
How to Use a Massage Gun
Pierce, a former elite runner, suggests utilizing a therapeutic massage gun as a part of a dynamic warm-up protocol to assist enhance vary of movement and put together muscle groups for training.
If you’ve been sitting at your desk all day and need to go for a run, use a therapeutic massage gun to assist warmth up the muscle groups in your quads, hamstrings, and calves.
Try shifting the joints across the muscle groups you’re vibrating with the therapeutic massage gun to extend mobility.
As the therapeutic massage gun warms up your muscle groups, deal with growing your vary of movement moderately than growing the depth of the gun.
Keep the pressure gentle; don’t jack it as much as the best stage since you suppose extra may be higher.
You may also use a therapeutic massage gun throughout your cool-down.
This might contain making use of vibration through the gun whereas additionally shifting the joints closest to the positioning.
Are therapeutic massage weapons secure to make use of?
Massage weapons are typically secure and straightforward to make use of, however improper use can result in localized ache or aggravation.
Don’t use a therapeutic massage gun on doubtlessly injured fascia, tendons, or muscle groups. It may be painful to rub the therapeutic massage gun over bones, nerves, and bursae, Pierce cautions.
Bursae are fluid-filled sacs that shield tendons and bony surfaces from different tissue.
Certain areas — together with across the knee and between the backbone and shoulder blade — have delicate bursae which may be irritated by a therapeutic massage gun.
In quick: If you’re feeling any ache, transfer away from that space.
Which Massage Guns Are Best?
According to at least one evaluation of 71 scientific analysis articles, the most effective results are achieved with therapeutic massage weapons that ship low-intensity stimuli at high frequencies.
Here are a number of different elements to contemplate when purchasing for a therapeutic massage gun:
- Depth of percussion (extra vibratory vs. percussive really feel)
- Multiple speeds and intensities
- Variety of therapeutic massage heads
- Low noise stage
- Lightweight, ergonomic design (cozy to carry)
Among therapeutic massage therapists and health media, the Theragun seems to be the champion of therapeutic massage weapons. With 4 fashions and costs obtainable, you’ll be able to decide a super-portable minigun or a professional-grade mannequin.
Other standard choices embrace:
So are therapeutic massage weapons well worth the funding? Ultimately, that’s as much as you.
A therapeutic massage gun can’t exchange the data, experience, and training of a licensed therapeutic massage therapist, bodily therapist, licensed energetic launch therapist, or sports activities therapeutic massage specialist.
If you’re experiencing ache or decreased vary of movement due to a suspected damage, seek the advice of a physician or bodily therapist for analysis.
But if you would like a handy, easy-to-use instrument that can assist you heat up, enhance vary of movement, and ease muscle soreness, yow will discover a therapeutic massage gun to fit your price range and desires.
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