Understanding Massage Guns: Everything You Need to Know
Although massage guns, including some well-known brands, may initially appear to be and sound like a power drill, they are actually the most sought-after instrument for muscle rehabilitation.
What do massagers accomplish?
Percussion or vibration therapy is provided via massager gun. As your head swings back and forth throughout the massage, rapid bursts of pressure are applied to the body's muscle tissue (thus the rippling effect of massage guns). To achieve this effect, masseurs have typically employed a series of mild strokes from the hands or wrists to the muscle group. However, massagers enable athletes to experience the same advantages in the convenience of their own homes (and without the need to routinely pay for luxury spa services).
Muscle pain is not entirely eliminated with percussion therapy. But what it actually does is boost blood flow to a particular muscle location, which can aid in easing soreness and tension in the muscles as well as those annoying knots that linger after a challenging workout. Before challenging workouts, massagers are frequently utilised to assist warm up the muscles.
Are massagers actually effective?
More research on the advantages and potential drawbacks of percussion therapy is being published as it gains popularity. According to a 2014 study, massage and vibration therapy, both components of percussion therapy, are equally beneficial at preventing DOMS, or late-onset muscular soreness, which means you're less likely to have pain or tightness in your muscles 24 to 72 hours after a strenuous workout.
However, there is a tonne of anecdotal evidence that massagers are effective.
Five steps to using a massage gun
The massage gun works by doing the following actions, whether you want to relax your quadriceps after a Crossfit session or you just want to feel less stressed.
Before using the device on the body, turn it on. Although it seems foolish, we want complete control of the firearm so that we can start without hurting ourselves.
Position the massager gently without exerting any pressure. In this manner, we may determine if the intensity of our exercise is appropriate.
Slide the pistol around the muscle slowly. The massage gun should be moved slowly but continuously so that it rests on our muscles without applying pressure.
If you locate an area where tension accumulates, give the massage gun a while to function without exerting further effort. Spend no more than two to three seconds in each zone.
Most importantly, have fun! Breathe deeply and allow yourself to be calmed by the experience.
How much time should I devote to the massager?
We must use our massage gun at various times depending on the kind of percussive massage we wish to give. We need to follow these three guidelines to prevent self-harm:
Do not exercise each muscle group for longer than two minutes.
Sessions shouldn't last longer than 15 minutes overall.
Allow at least 2-3 hours to pass between sessions
It's crucial to use massage guns sparingly because doing so can result in injury. Let's use it with prudence, just like anything else in life.
It's also not a good idea to exert too much long-term influence in one particular sector. As a result, another rule we must keep in mind is to move the massage pistol every two to three seconds at the most.
Before, during, and after each exercise session, we can utilise massage guns. It contributes differently to each of these stages, and there are differences in the periods when we must use the machine as well.
What are the uses of massage gun heads?
A massage gun can be purchased with a variety of heads.
Each of these heads is utilised for a particular style of massage and body part. Therefore, it is an important consideration while selecting a massage gun. Next, we'll examine how the most typical heads function:
The large ball
Given its versatility, it's possible that we'll utilise it the most frequently of all. They can be constructed of foam or rubber, depending on the specific model of massage pistol.
Treatment of the largest and bulkiest muscles, such as the glutes, hamstrings, or quadriceps, is ideal with this head.
Compared to the huge ball, the attachment with a flat head gives us a more powerful massage. When we desire more intensity than the huge ball, this is recommended for the entire body as a whole.
The design of a bullet or cone-shaped head is specifically created to hit on particular places. It is therefore the finest accessory for muscular knots.
On the one hand, the U-shaped head's ability to massage around bones without really contacting them makes the spine perhaps the best illustration. On the other hand, it is also a useful tool for the forearm, calves, and Achilles heel.
How does the massage gun treat rashes or other conditions?
A percussion massage may help treat various conditions or at the very least reduce symptoms. Again, because every case is different, we advise that you speak with your professional first.
Some of these conditions for which massagers are effective are:
Tendinitis sFasciitis
Bursitis
Tennis elbow with periostitis
Palmar-plantar syndrome
How can we use the massager to get a better night's sleep?
These muscular devices can be used, among other things, to relax the muscles, which encourages stress release and improves sleep. We are able to relax the central nervous system, which underlies this.
It is advised to utilise a massage gun no more than two minutes before bed if this is our goal. In this situation, we'll need to give your arms, buttocks, and legs a light massage right before you go to bed.
How are muscle contractures treated with the massage gun?
It's crucial to keep in mind that focusing on one place for a prolonged period of time is not advised if there is a knot or an area where tension has built up. As a result, we shall smoothly manoeuvre the rifle around the knot.
Although massagers are effective for treating certain conditions, we advise waiting around 24 hours before using one to avoid damaging the affected area.
Here, we are referring to mild contractures; if this is not the case, it is advisable that you seek the advice of your doctor or physiotherapist before self-massaging.
The following factors when use massagers
optimum hydration
With the percussion massage, we improve blood flow, assisting in the removal of lactic acid and toxins that contribute to muscle tiredness.
Because of this, it is highly practical to “assist” the blood a bit more by maintaining our hydration. Although there is disagreement over how much water we should consume each day, experts generally agree that 2 to 3 litres is a good amount.
It is advised to utilise a massage gun no more than two minutes before bed if this is our goal. In this situation, we'll need to give your arms, buttocks, and legs a light amazon massage gun right before you go to bed.
Following a massage, am I hot or cold?
We encourage muscle relaxation by employing a massage gun. It's possible that our muscles will feel a little drained and soft after releasing all that stress.
Applying heat after percussion therapy is not advised because of this. Warming up the muscles doesn't seem like the ideal plan of action because the blood is flowing and they are already hot.
Final Reflections
On the contrary, applying a little cold is advantageous. Using a cold massage cream or taking a cold shower could be a nice option.
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