What is a massage gun?
Massage guns are handheld devices that offer what's called vibration or percussive therapy. As the head of the device alternates back and forth, rapid bursts of pressure are sent into the body's muscle tissue. This causes a rippling effect that targets muscle tissue, giving it a deep massage to promote recovery. They typically have a round, ball-shaped head, which performs the main oscillation function of the gun. In terms of size, they’re about the same size as a handheld power drill and they run on removable lithium-ion batteries.
Who are massage guns for?
Of course, anyone can use one – that’s why massage guns are so amazing! Whether you are incredibly active, your job involves a lot of standing or you’re used to sitting at a desk, a massage gun can help to relieve some of the soreness and strain you’re feeling. They are especially popular amongst athletes and avid sports enthusiasts as part of a warm-up routine or for recovery purposes. Due to their brilliant therapeutic capabilities, massage guns are also commonly used by chiropractors and other professionals.
What are the benefits of a massage gun?
As well as increasing mobility, stimulating circulation – which then leads to an increase of blood flow to the muscles aiding recovery – they also tackle pain and inflammation. This, in turn, will alleviate some of those post-workout niggles such as muscle tension and troublesome knots. They help to reduce soreness, reduce recovery time, and can also be used as a warm-up prior to any physical activity. What’s more, is that you can target specific areas or muscle groups – and all from the comfort of your own home and without having to pay for regular massages.
What are massage guns good for?
They are excellent to use just before any heavy-duty activity to loosen up your muscles and prepare them for exercise. Then, post-workout, massage guns provide percussive therapy to aid recovery. They are also good for mental health as they release a rush of endorphins and serotonin to decrease anxiety and leave you feeling strong, powerful, focused, and positive.
How often should you use a massage gun?
It is suggested that you use the guns for around 2 minutes on each muscle group, 2-3 times a day. You may want to calculate specific sets of time before and after workouts, as warm-ups and cool-downs or simply select appropriate times of the day for you, such as, before going to bed to relax, on rest days, or simply when you experience a bout of pain.
Do massage guns really work?
Yes. When used safely and correctly, the effectiveness of massage guns has been shown in various studies.
- The first major study on massage guns was conducted for the Journal of Clinical and Diagnostic Research back in 2014. It concluded that the group that received vibration massage experienced less muscle lactate dehydrogenase, less soreness, reduced creatine kinase and an increase in range of motion.
- A 2019 study in the Journal of Physical Therapy Science concluded that pre-exercise vibration reduced fatigue in the quadriceps muscle.
- A 2020 study in the International Journal of Environmental Research and Public Health found that vibration massage pre-exercise improved muscle strength, agility and ankle range of motion.
Do massage guns get rid of knots?
When handled in the right way, massage guns can decrease lactic acid build-up and stimulate blood flow, both of which will provide relief. Knots are unfortunately unavoidable for those who work their muscles hard but, with correct application, massage guns can certainly diminish the tenderness and soreness caused by knots.
Do massage guns speed up recovery?
A study compared the effects that vibration therapy and massage have in the prevention of DOMS (delayed onset muscle soreness). It concluded that vibration therapy can reduce the effects of DOMS and is effective in the early reduction of pain. It also showed that this technique is effective in reducing the level of LDH (Lactate Dehydrogenase) in 48 hour post exercise periods.
Is it bad to use a massage gun every day?
It isn’t bad or dangerous to use a massage gun every day as long as you use it responsibly and not excessively. You may want to devise a specific routine, for example, alternating the gun with other effective techniques every third day. Or, if you’d like to use a massage gun every day, it is recommended that you do so for no longer than 2 minutes on each muscle group and no more than 3 times in a 24-hour timeframe.
Can you travel with a massage gun?
Yes, you can (the guns are great to use after a long journey too!). Just double-check the specific rules of the airline you’re traveling with regarding whether you can take it in your checked bag. It may be the case that you’ll have to pack it in your carry-on. As you go through security, remove the massage gun from your bag as you would your computer and you’ll be all set to go!
How to Use a Massage Gun
First of all, make sure you’re ready to exercise in the case of a warm-up or in a comfortable spot for a cool down. The idea is to turn on the device first for a better grip and control, then just let it sort of float along your body by resting it against you without applying any pressure. Focus on any particularly tense zones but don’t force it down or press it deeply into your skin. Just glide it and allow it to do its job- remember that it is designed to pulsate so you don’t have to manually work it. Take long, deep breaths and let yourself relax. Feel the vibrations and let the senses of serenity, bliss, and relief wash over you.
How to use a Massage Gun on Yourself
Make sure that you’ve checked in with a healthcare professional before using a massage gun. Educate yourself on the best ways to use the device and apply it to your particular situation. Be sure to check out our ‘HOW TO’ tab for our speed setting advice and motion tips. To use the gun on yourself, let the tool work its magic by hovering it over the areas you want to focus on. Don’t force it or apply any kind of pressure and be sure to time yourself so that you don’t over do it. If you’re still unsure watch some of our clips or feel free to contact us if you require any further information on how to use a massage gun on yourself.