Massage guns are more popular than ever . Celebrities , professional athletes , and fitness influencers likewise rave about their benefits . Can they help up your fitness game , too ?
Here ’s everything you need to know about when massage guns help , whom they might benefit , and how to use one if you adjudicate to try it out .
What Is a Massage Gun, and Why Use One?
Massage guns ( sometimes called “ percussive massage discussion ” or “ trembling therapy ” ) are portable , handheld devices that wait like a power Mandrillus leucophaeus and , in some cases , sound like one . They ’re almost always wireless — most apply a rechargeable battery — and they total with interchangeable affixation .
When the massage grease-gun is locate on your muscles and turned on , the attachments thrill or “ percuss ” at a eminent frequency and low amplitude of movement . advocate claim that this advertise recovery from workouts and improves overall performance while reducingmuscle soreness .
6 Ways to Ease Sore Muscles
“ you may use a massage gas pedal whenever you ’re looking to unbosom some muscle tension , but it may be especially beneficial to employ after a physical exertion to promote recovery with reduced muscle soreness , ” saysLeada Malek , DPT , SCS , a sports physical therapist in San Francisco who ’s board - certified through the American Board of Physical Therapy Specialists .
While Dr. Malek allege the grounds is light to conclusively link grooming benefit with massage heavy weapon , there is enquiry to support the two fashion of therapy that are behind the percussive massage treatment of massage grease-gun . Those are : massage , a treatment in which your sinew are being kneaded and falsify by another person ; and vibration therapy , which involves station a vibrate twist on certain parts of your body .
“ Massage can reduce tenseness in muscles and impact tractability , reducing muscle hardness , increasing bloodline catamenia , and decreasing muscle rawness , ” Malek says . And there issome evidencethat oscillation therapy can have the same upshot as massage therapy in terms of define hold up oncoming musculus tenderness ( the tightness and achiness you experience a day or two after a tough workout ) .
The Difference Between Massage Guns, Foam Rollers, and Other Muscle Recovery Options
“ Massage gun do standardised things as massage , but the way they go about it is different , ” Malek says . They proffer a similar issue as foam rolling and massage . Which you choose may count on personal preference .
froth rolling usesmyofascial releaseto decrease brawn tenseness . Fascia is the connective tissue that surround muscles , blood vessels , and nerve . For various reasons , fascia can get close , even inflame . When that happens , your power to move can be hampered . Yet the aristocratical to temperate sustained pressure you utilize with a foam roller can facilitate close areas of the body relax or release , Malek says .
You might get similar effects by hold a massage gun to one orbit , but it does n’t qualify as myofascial release because of its speedy , percussive nature , Malek suppose .
Static stretching , on the other hand , use easy , sustained stretch on a muscle to elevate repose and trim back feelings of muscle tightness , and like froth peal , it has moreresearchto support its benefit , Malek say . ( Note that this outcome tends to be the case office - workout , but not typically as part of a pre - workout warmup . )
For some people , debase may be more relaxingbecause of the nonpercussive impact on the muscle , Malek says . And because you do n’t need equipment , it ’s more commodious .
How to Use a Massage Gun
you could use a massage accelerator whenever you require to relieve muscle tenseness , but it ’s most ordinarily used before workouts to activate muscles and then post - workout to reduce soreness or stiffness , according toUCLA Health . Massage guns are most effective within 48 hours following a exercise to serve bring down tenderness and better recovery .
To use the accelerator pedal in effect , find an area on your body that feels tight , and start by moving the hired gun over the bulk of the muscularity . “ Add pressure as tolerated , but not too sharply , ” Malek enounce . ( Typically there ’s a push button or swap on the gunslinger to increase pressure . ) Stay in one situation for up to 15 seconds or sweep an area for 2 minutes . Some guns even have a monitor connected to an app to channelise how hard and how long you should go in dissimilar area .
remain forth from bony areas . And if you have an injury , check with a physical therapist before using a massage shooter on it . Malek recommend avoiding going over any area of acute painfulness or wound , which can aggravate the issue .
If you feel more sore after using a massage gun , you ’ve labour too firmly or too long .
“ Remember that the end is to relax and finger better , not put up , ” Malek say .
And if you have nerve sensibility , recondite vein thrombosis , or you ’re significant , confabulate with your doctor before using a massage hit man . Also , if you know you bruise easy , ensure the speed and attachment are worthy for your tolerance , Malek says .
What to Look for if You Decide to Buy a Massage Gun
Massage hit man are n’t cheesy . Top - of - the - argument guns can cost several hundred dollars , which is why you should value your purchase cautiously . Search online for review article to pop out , Malek say .
Because massage guns come in different sizes , consider your own consolation when it comes to how heavy and how large you require it to be , and which muscles you ’ll want to apply it on , Malek says .
Some derive with adjustable heads and handles ( making it light to reach certain torso portion ) . intend , too , if you want to take your twist on the go ; if so , mini massage guns might be an excellent option , as they can easy fit into a backpack .
No matter the size , check that the massage shooter comes with different fastening to serve you hit surd - to - attain or difficult point . It should also have different options so that you’re able to choose more gentle or more vivid percussive movement . And do bear care to how flash or intense the gun is , as that will also bear on your use .
Kara Andrew , RDN , LDN , is the director of health promotion forMemorial Hospitalin Carthage , Illinois . She is also licence as an exercise physiologist and certify in lifestyle medicine by the American College of Lifestyle Medicine . Her experience includes corporate health , instruct for the American College of Sports Medicine , sports nutrition , weighting management , integrative medicine , oncology living , and dialysis .
She realize her master copy ’s in utilisation and nutrition science at Lipscomb University .
Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics . She was late elect a co - chair of the fitness and medicine grouping in the American College of Lifestyle Medicine .
Karen Asp is an award - winning journalist who covers seaworthiness , health , nourishment , pets , and travel . A former contributing editor forWoman ’s sidereal day , she write on a regular basis for numerous publishing , includingWomen ’s Health , Woman ’s Day , atomic number 8 : The Oprah Magazine , Prevention , Real Simple , Reader ’s Digest , Better Homes and Gardens , Martha Stewart Living , Forks Over tongue , VegNews , Weight Watchers , Oxygen , Good Housekeeping , Family Circle , Sierra , USA Todayand its magazines , Cosmopolitan , Delta Sky , Costco Connection , Eating Well , Harper ’s Bazaar , Glamour , Parade , Runner ’s World , SELF , Shape , WebMD , Allure , and Best Friends , to name a couple of XII . Karen is the author ofAnti - senescent Hacksand coauthor ofUnderstanding Your Food Allergies & Intolerances . She speaks frequently about tidy be on wireless shows and podcasts , as well as on lively TV . She is a certified personal trainer , a wellness educator certify in plant - base nutrition , and a industrial plant - power athlete who holds several globe records in Nordic walking .
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