Massage guns have exploded in popularity in recent years. These powerful handheld devices use percussive therapy to provide targeted relief to sore, overworked muscles. Read on to learn all about the benefits of massage guns, how to use them safely, and tips for choosing the best model for your needs.
What is a Massage Gun?
A massage gun is a handheld percussive therapy device that provides rapid bursts of pressure into the tissue of the muscles. Massage guns have a long handle and a rounded head that pulses up and down to simulate the feeling of a deep tissue massage. The user presses and moves the massage gun over target areas to relieve muscle tightness and pain. Most massage guns have different attachments and adjustable speeds to customize the experience.
A Brief History of Massage Guns
The first percussion massagers were originally created over a decade ago for use by chiropractors and physical therapists to treat their patients. Athletes were among the first to realize the benefits for muscle recovery and pain relief. In 2016, the Theragun was one of the first massage guns marketed directly to consumers. The technology has continued to advance with quieter, more powerful massage gun models released across the fitness industry. Today, massage guns are popular among everyone from casual gym-goers to professional athletes for both rehab and general muscle maintenance.
Reducing Muscle Soreness and Tension
One of the biggest reasons people use massage guns is to reduce muscle tension and relieve post-workout soreness. The rapid pulsations help reach deep into muscle tissue in a way that mimics deep tissue massage. Massage guns can relax tight, knotted muscles and decrease muscle fatigue after exercise. The result is decreased muscle tension and pain relief where you need it most.
Improving Circulation and Lymphatic Drainage
Along with relaxing muscles, massage guns are thought to improve circulation in the targeted area. The increased blood flow brings fresh oxygen and nutrients to the tissues to aid muscle recovery. Some also believe massage guns may enhance drainage of the lymphatic system. The lymphatic system flushes out metabolic waste products that build up in the muscles and tissues. Decreased swelling and inflammation is another potential benefit of massage gun use.
Choosing the Right Massage Gun
With so many options on the market, how do you pick the best massage gun for your needs? Here are the key factors to consider:
Power and speed
Look for massage guns that allow you to adjust the intensity. variable speed settings from around 2000 to 3200 percussions per minute. This allows you to customize it to your comfort and tolerance.
Type of massage head
Many come with several head attachments to target different muscle groups. Look for round balls, flat disks, bullet shapes, and fork-like heads to use on broader areas.
Noise level
If you plan to use it in public or at home, noise may be a concern. Look for massage guns with quieter motors.
Cordless or corded
Cordless models offer more flexibility and portability. Corded options provide continuous power.
Weight
Lighter massage guns are easier to handle and control as you target different muscle areas.
Cost
Prices range widely from $50 to over $500 based on features and accessories.
Using Massage Guns Safely
While massage guns provide many benefits, they do come with some risks if used improperly. Here are some tips for safe use:
1. Start on the lowest setting and gradually increase the speed as your muscles accommodate the sensation. Too much pressure can bruise or strain the tissues.
2. Target the massage heads only on larger muscle groups, not bony areas, joints, or the neck/spine. Avoid any sensitive or inflamed areas.
3. Keep the massage gun constantly moving over the skin and do not hold it in one place too long. This can cause tissue damage.
4. Consult your doctor before using massage guns if you have any underlying medical conditions or circulatory issues. Discontinue use if you experience any pain, swelling, irritation, or other concerning symptoms.
Summary
When used properly, massage guns offer a convenient way to find relief from sore, tight muscles almost anywhere on the body. Benefits include reduced muscle tension, increased circulation, and faster muscle recovery. Look for a quality massage gun with variable speeds and attachment heads to meet your individual needs. With a bit of trial and error, massage guns can be integrated into an active lifestyle for keeping your muscles relaxed and ready to perform.
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