Do They Work and Are They Price It?

“You should utilize a therapeutic massage gun everytime you’re trying to relieve some muscle rigidity, however it might be particularly helpful to make use of after a exercise to advertise restoration with diminished muscle soreness,” says Leada Malek, DPT, SCS, a sports activities bodily therapist in San Francisco who’s board-certified by the American Board of Bodily Remedy Specialists.

RELATED: All About Put up-Exercise Muscle Restoration and Tips on how to Let Muscular tissues Heal

Whereas Dr. Malek says the proof is scant to conclusively hyperlink coaching advantages with therapeutic massage weapons, there may be analysis to help the 2 modes of remedy which are behind the percussive therapeutic massage remedy of therapeutic massage weapons. These are: therapeutic massage, a remedy through which your muscle groups are being kneaded and manipulated by one other individual; and vibration remedy, which includes putting a vibrating gadget on sure elements of your physique.

“Therapeutic massage can cut back rigidity in muscle groups and affect flexibility, lowering muscle stiffness, growing blood move, and lowering muscle soreness,” Malek says. And there may be some proof that vibration remedy can have the identical impact as therapeutic massage remedy by way of limiting delayed onset muscle soreness (the tightness and achiness you are feeling a day or two after a troublesome exercise).

The Distinction Between Therapeutic massage Weapons, Foam Rollers, and Different Muscle Restoration Choices

“Therapeutic massage weapons do related issues as therapeutic massage, however the way in which they go about it’s completely different,” Malek says. They provide an identical impact as foam rolling and therapeutic massage. Which you select might rely upon private choice.

Foam rolling makes use of myofascial launch to lower muscle rigidity. Fascia is the connective tissue that surrounds muscle groups, blood vessels, and nerves. For varied causes, fascia can get tight, even infected. When that occurs, your capability to maneuver might be hampered. But the light to average sustained stress you apply with a foam curler will help tight areas of the physique chill out or launch, Malek says.

You may get related results by holding a therapeutic massage gun to at least one space, however it doesn’t qualify as myofascial launch due to its fast, percussive nature, Malek says.

Static stretching, however, makes use of sluggish, sustained stretches on a muscle to advertise leisure and cut back emotions of muscle tightness, and like foam rolling, it has extra analysis to help its advantages, Malek says. (Be aware that this impact tends to be the case post-workout, however not usually as a part of a pre-workout warmup.)

For some individuals, stretching could also be extra stress-free due to the nonpercussive affect on the muscle, Malek says. And since you don’t want tools, it’s extra handy.

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Tips on how to Use a Therapeutic massage Gun

You should utilize a therapeutic massage gun everytime you wish to relieve muscle rigidity, however it’s mostly used earlier than exercises to activate muscle groups after which post-workout to scale back soreness or stiffness, based on UCLA Health. Therapeutic massage weapons are best inside 48 hours following a exercise to assist cut back soreness and enhance restoration.

To make use of the gun successfully, discover an space in your physique that feels tight, and begin by shifting the gun over the majority of the muscle. “Add stress as tolerated, however not too aggressively,” Malek says. (Sometimes there’s a button or change on the gun to extend stress.) Keep in a single spot for as much as 15 seconds or sweep an space for two minutes. Some weapons also have a monitor related to an app to direct how arduous and the way lengthy you must go in several areas.

Keep away from bony areas. And in case you have an damage, examine with a bodily therapist earlier than utilizing a therapeutic massage gun on it. Malek recommends avoiding going over any space of acute ache or damage, which may worsen the difficulty.

In case you really feel extra sore after utilizing a therapeutic massage gun, you’ve pushed too arduous or too lengthy.

“Keep in mind that the aim is to chill out and really feel higher, not endure,” Malek says.

And in case you have nerve sensitivity, deep vein thrombosis, otherwise you’re pregnant, seek the advice of along with your physician earlier than utilizing a therapeutic massage gun. Additionally, if you recognize you bruise simply, ensure the velocity and attachment are appropriate in your tolerance, Malek says.

What to Search for if You Determine to Purchase a Therapeutic massage Gun

Therapeutic massage weapons aren’t low cost. High-of-the-line weapons can value a number of hundred {dollars}, which is why you must consider your buy fastidiously. Search on-line for opinions to begin, Malek says.

As a result of therapeutic massage weapons come in several sizes, take into account your individual consolation on the subject of how heavy and the way giant you need it to be, and which muscle groups you’ll wish to apply it to, Malek says.

Some include adjustable heads and handles (making it simpler to achieve sure physique elements). Assume, too, if you wish to take your gadget on the go; in that case, mini therapeutic massage weapons may be a superb choice, as they’ll simply match right into a backpack.

Regardless of the dimensions, examine that the therapeutic massage gun comes with completely different attachments that can assist you hit hard-to-reach or tough spots. It must also have completely different settings as a way to select extra light or extra intense percussive actions. And do take note of how loud or intense the gun is, as that will even have an effect on your enjoyment.