To calm your sore muscles, this article is perfect for you. In it, we’ll show you how to use a massage gun correctly and get the most out of it. The massage gun is an excellent alternative if you don’t have time for massages every day but still want some relief from pain in tight muscles. And since it’s small enough to fit into your purse or bag, you can bring it with you to your weight training or wherever life takes you!
We want everyone who reads this article to feel confident using their massage gun. If you follow these simple steps, we guarantee that your experience will be more comfortable and enjoyable than ever before! So, read on everything using a massager gun today!
What Is a Massage Gun?
The name of the device itself expresses the use. A massage gun is a device that helps to massage and increase blood flow around the body. The tool has a unique mechanism inside that helps with the process of massaging.
It’s an easy-to-use device that you can use on any part of the body – even those hard-to-reach spots like shoulders or lower back. You don’t need any exclusive training knowledge either!
It generates vibrations at different frequencies. The vibration goes deeper into the muscle tissue to stretch out those tight muscles and relieve some of that tension.
How Do Massage Guns Work?
A massage gun applies force into your muscle tissue, alleviating soreness and stiffness. When you hold the gun on your hand and start using it by applying pressure on some parts of your skin (muscles), the tool begins vibrating and makes tiny puncture wounds on your tissue that leads to increased blood circulation into those areas. So, all you need is to apply pressure onto the muscles you want to massage or exercise while holding this unique gadget.
Massage guns use percussive Therapy or vibration therapy, sometimes both together. These two therapies are known to manipulate our body’s tissues. Though both of these reduce muscle soreness and fatigue, there are slight differences between them.
What Is Percussive Therapy?
Many cultures have used percussive Therapy for thousands of years. It involves rhythmically using vibration or oscillation to loosen the muscle tissue and increase blood flow to help speed up recovery time.
Percussive Therapy provides a form of deep tissue massage by releasing trigger points and tight muscles. It also stimulates and increases blood circulation, stimulates lymphatic drainage, and breaks down scar tissues. Percussive Therapy is often used in conjunction with other types of massage therapies or as a stand-alone treatment.
There are many types of percussive therapy devices. For example, the Theragun devices can reach 16 millimeters deep into your muscle to provide the best result.
What Is Vibration Therapy?
Vibration therapy is a natural form of treatment that delivers oscillating vibrations to the body. It can be used to relieve pain from muscle tension and stress. Vibrations increase blood circulation, relax muscles, and boost energy levels.
Vibrational therapies effectively reduce pain associated with various conditions, including sports injuries or chronic back/neck pain. It is also applied to people who can’t use percussive Therapy.
Vibration therapy is a kind of percussive Therapy but on a smaller scale. Like percussive Therapy, it also still uses force in specific muscles, but the extent of the force is lower. This Therapy will reach 8-10 millimeters into the tissues, while percussive Therapy can reach 16 millimeters.
Where percussive Therapy is a kind of deep tissue massage, vibration therapy is more gentle or Swedish massage.
How to Use a Massage Gun Properly?
Use of a massage gun can be easy, but you will need to learn some tips to make the best use of it. In addition, you may require to use it in different ways in different situations. Improper use can lead to injuries and may not produce any results.
Here go the processes of how to use a massage gun in diverse scenarios.
Using massage guns before working out will help to increase the blood flow of your muscles. It will also help your motion control. To activate your muscles for exercise:
- Apply a massage gun for 1-2 minutes for each muscle group—muscles on which you plan to exercise directly.
- Spend 30 seconds on the supporting muscles groups.
- Never aim for joints; apply the massage gun on the thickest part of muscles.
For example, if you are going to exercise that involves legs, aim for stronger muscles like the quad and hamstring. You can follow this routine:
- 60 seconds on each quad
- 60 seconds on each hamstring
- 30 seconds on the lower back
- 30 seconds on each calf
After this, within five minutes, your blood circulation will boost up. However, do not skip the other vital warmups like stretching, cardio exercise.
Massage guns can be super handy during workouts. When you feel your muscles have become tight in between sets, you can use it to loosen the muscles. It will increase blood flow and re-energize the muscles. By relaxing the muscle group, it will increase strength and help you keep going.
Use massage guns for 15 seconds only in areas that feel tense or tight.
Massage guns can be so beneficial in post-workout sessions for your pain relief and recovery. After working out, when your body reaches a heightened state, it will help your body to calm down. It will minimize swelling in your muscles and soreness. Massage guns stimulate the parasympathetic nervous system and help you to relax.
To attain this, massage each muscle group for 90 to 120 seconds, moving it up and down.
For Your Sore Muscles
Sore muscles are most likely to form due to the strain of activity on your body and the tightness of your muscle tissue. Massage guns can provide relief from the soreness and pain that comes with a rigorous weight training session. It applies pressure on sore muscles and releases tension in those painful areas.
Massage guns provide temporary relief against DOMS (Delayed Onset Muscle Soreness). Even the best massage guns won’t offer the complete remedy. It can be tricky to use massage guns for soreness. Set your massage gun’s speed and depth to minimum range (increase if you need it) so that you don’t feel pain. When you find a suitable setting that feels good, massage 1-2 minutes on each sore muscle.
Where Not to Use Massage Gun?
Massage guns are easy to use and popular among people who do weight training. But, one should be cautious about inappropriate use of it.
- Do not use massage guns on the abdomen, face, neck, or head. If massage guns are used too close to the eyes, it can damage tissue in that area.
- The same goes for around the genital region.
- Always avoid putting massage guns near open wounds. This is because they will irritate them and slow down the healing process.
- On bones or bony areas and joints
Who Should Not Use Massage Guns?
People who have any of these health conditions should avoid using massage guns:
– high blood pressure
– heart disease
– epilepsy or other seizure disorder
– diabetes (unless you ask your physician if massage is safe)
– arthritis (can cause severer pain or additional inflammation)
How Long Should You Use a Massage Gun in Target Area?
The use of massage guns varies on the devices and user requirements. Always follow your device’s instructions. The standard use should be around, minimum of 15 seconds and a maximum of 2 minutes per muscle group.
The Standard Timing
On a whole-body massage, it is best to use the massage gun for 8-10 minutes. Do not spend more than 15 minutes. This is a short period, but massage guns can do more harm than good after that period has passed. After 10 minutes have passed, you should stop using the massage gun for at least 12 hours.
If you continue to massage over the same areas with a massage gun every day, you will not get rid of your pain; instead, it will become regular so that you will need massage much more frequently.
The Bottom Line
Massage guns can benefit people who suffer from chronic muscle pains due to hard workouts or different injuries and conditions. In addition, simple stress is also one of the factors that contribute to muscle pain. To make the best use, you can always follow the tips laid out in this article on how to use a massage gun. Once you get a hold of it, it will be so simple. However, you should always follow the manufacturer’s instructions for your device.
If you do not own a massage gun, perhaps it’s time to buy one. Remember, always consult your doctor in case of any injuries.