“You should utilize a therapeutic massage gun everytime you’re seeking to relieve some muscle stress, however it might be particularly useful 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 way of the American Board of Bodily Remedy Specialists.

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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 might be behind the percussive therapeutic massage therapy of therapeutic massage weapons. These are: therapeutic massage, a therapy wherein your muscle mass are being kneaded and manipulated by one other individual; and vibration remedy, which entails inserting a vibrating machine on sure elements of your physique.

“Therapeutic massage can cut back stress in muscle mass and impression flexibility, decreasing muscle stiffness, rising blood circulate, and reducing muscle soreness,” Malek says. And there may be some proof that vibration remedy can have the identical impact as therapeutic massage remedy when it comes to limiting delayed onset muscle soreness (the tightness and achiness you’re feeling a day or two after a tricky 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 totally different,” Malek says. They provide the same impact as foam rolling and therapeutic massage. Which you select could rely on private choice.

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

You may get related results by holding a therapeutic massage gun to 1 space, but it surely doesn’t qualify as myofascial launch due to its speedy, percussive nature, Malek says.

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

For some folks, stretching could also be extra enjoyable due to the nonpercussive impression on the muscle, Malek says. And since you don’t want gear, 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 stress, but it surely’s mostly used earlier than exercises to activate muscle mass after which post-workout to cut back soreness or stiffness, in keeping with UCLA Well being. 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. (Usually there’s a button or swap 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 actually have a monitor linked to an app to direct how laborious and the way lengthy it’s best to go in numerous areas.

Avoid bony areas. And when you’ve got an harm, test with a bodily therapist earlier than utilizing a therapeutic massage gun on it. Malek recommends avoiding going over any space of acute ache or harm, which may irritate the problem.

If you happen to really feel extra sore after utilizing a therapeutic massage gun, you’ve pushed too laborious or too lengthy.

“Keep in mind that the aim is to calm down and really feel higher, not undergo,” Malek says.

And when you’ve got 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, make sure that the velocity and attachment are appropriate on your tolerance, Malek says.

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

Therapeutic massage weapons aren’t low cost. Prime-of-the-line weapons can value a number of hundred {dollars}, which is why it’s best to consider your buy rigorously. Search on-line for critiques to start out, Malek says.

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

Some include adjustable heads and handles (making it simpler to succeed in sure physique elements). Assume, too, if you wish to take your machine on the go; in that case, mini therapeutic massage weapons is perhaps a wonderful choice, as they will simply match right into a backpack.

Irrespective of the scale, test that the therapeutic massage gun comes with totally different attachments that will help you hit hard-to-reach or tough spots. It must also have totally different settings in an effort to select extra mild or extra intense percussive actions. And do take note of how loud or intense the gun is, as that may even have an effect on your enjoyment.