Massage guns offer a unique way to apply quick, repetitive pressure to specific areas of your body. As a result, most massage guns come with various settings to cater to different preferences and levels of intensity.
According to Daniel McKenna, a well-known fitness trainer in New York, therapeutic massage guns are incredibly beneficial for both athletes and regular gym enthusiasts. They can be used to prepare your muscles before a workout, providing a warm-up effect, and also aid in post-workout recovery.
In the following sections, we will delve into the advantages and potential drawbacks of using a massage gun, as well as the correct technique for its use. We’ll also discuss how you can seamlessly incorporate it into your daily health and fitness routine.
Massage guns are designed to gently tap the skin’s surface, providing a soothing massage to the muscles below. When used correctly, they can be used daily without any issues. Moreover, they offer a wide array of advantages, ranging from boosting athletic performance to speeding up recovery.
There’s even evidence suggesting that regular massage gun use can enhance the quality of life for individuals with fibromyalgia, hinting at potential benefits beyond just exercise and sports. Here are some more ways in which massage guns can be advantageous:
Alleviate Muscle Discomfort
After a strenuous workout, you often experience muscle soreness, known as Delayed Onset Muscle Soreness (DOMS). It’s that achy feeling when you wake up the day after exercising. A study conducted by the Ansari Health Centre and the Centre for Physiotherapy and Rehabilitation Sciences in 2014 found that both vibration and massage therapy were equally effective in preventing DOMS.
Combat Fatigue
Muscle fatigue occurs when your muscles get worn out and can’t perform at their best, potentially leading to shorter workouts or, worse, injuries. Research on non-athletic individuals discovered that massage therapy could help prevent or reduce muscle fatigue. Moreover, different massage gun settings were found to delay the onset of muscle fatigue.
Enhance Range of Motion
Range of motion (ROM) refers to how flexible a muscle or joint is. It’s crucial to be aware of your joint’s range of motion during exercise to maintain proper form and reduce the risk of injury. Some studies suggest that massage therapy can enhance joint performance by expanding your range of motion. This improvement is partly due to the positive impact on the muscles that facilitate joint movement. Even a short five-minute massage of specific muscle groups can enhance muscle performance and range of motion.
Boost Muscle Strength and Stamina
Muscle strength and endurance are vital components of any workout routine, as they help you avoid straining or overexerting your muscles. Massage therapy has been proven to enhance both muscle strength and endurance. It not only slightly increases immediate performance but also extends the number of repetitions an athlete can endure.
Amplify Agility
Agility, as defined by the National Academy of Sports Medicine, involves accelerating, decelerating, stabilizing, and swiftly changing directions while maintaining proper posture. It’s an essential skill for athletes, but it can also benefit regular active individuals. One study discovered that engaging in massage therapy before a workout could potentially enhance agility.
By incorporating a massage gun into your fitness routine, you can enjoy these various benefits, ranging from alleviating muscle soreness to boosting your overall physical performance.
Optimizing Your Daily Routine with a Massage Gun
A massage gun can be used daily without any worries, as long as you use it correctly. Using it the right way not only makes it work better but also keeps you from feeling uncomfortable or getting hurt. Here’s some advice from Jesse A. Grund MS, CSCS, TSAC-F, who’s a head coach and owner of Unconventional Strength, on how to use a massage gun properly:
- First, turn on the massage gun and set it to the lowest speed.
- Gently place the massage gun on your skin.
- Adjust the speed to what feels good for you, making sure it doesn’t hurt.
- Focus the massage gun on a specific area for 10 to 30 seconds, moving it over the muscle or tendon to let the vibrations do their work.
- You can use this as part of your warm-up or cool-down routine on the areas you want to target.
- Remember, using a massage gun should never be painful. If it hurts, stop or reduce the pressure. The more you use it, the more your body will get used to it.
Using a Massage Gun on Different Body Parts
While massage guns are handy for warming up before exercise and recovering after, you need to be careful where you use them. For example, use them on muscles, but avoid bony or sensitive areas.
Don’t use a massage gun on vital organs or places that are already inflamed. Doing so could be uncomfortable or even lead to an injury.
If your massage gun is causing bruising, sensitivity, or discomfort, take a break and let your body recover before trying again. If the discomfort continues, it’s a good idea to talk to a healthcare provider or physical therapist. They can figure out what’s causing the issues and decide if a massage gun is right for you.
Similarly, there are situations where using a massage gun is not recommended. If any of these apply to you, it’s best to consult a healthcare provider before using one:
- You have conditions like osteoporosis or arthritis affecting your bones and muscles.
- You take blood thinners or have blood-related conditions like anemia.
- You’re over 65 and take several medications.
- You have a broken bone or fracture.
- You have varicose veins or a history of deep vein thrombosis.
Utilizing a massage gun prior to your exercise session can be advantageous for your health and fitness journey. It has the potential to enhance your performance and decrease the time needed for recovery, making it a valuable addition to your warm-up routine. The advantages encompass avoiding muscle soreness, enhancing your range of motion, preventing muscle fatigue, boosting muscle strength and stamina, and heightening agility.
While further research is still ongoing to fully understand these benefits, the incorporation of massage therapy into your fitness regimen holds promise for improving your overall exercise experience and overall well-being. Whether you’re a dedicated athlete or someone who frequents the gym occasionally, giving serious thought to integrating a massage gun into your daily routine is worth considering.