The latest buzz in the world of recovery and self-care are handy little devices called massage guns. If you’re someone who exercises regularly and hangs out with fitness enthusiasts, you’ve probably come across these devices which provide instant relief to your muscles.
Massage guns are designed to provide deep-tissue massage by applying intense pressure to specific trigger points on the body.
“It works on the same principle of percussion and suits people who exercise regularly or athletes who play every day,” says Vimal Sharma, senior sports and musculoskeletal physiotherapist, and founder of Vimal’s Physiotherapy and Sports Injury clinic, New Delhi. “It promotes flexibility and muscle recovery.”
Benefits of massage gun
Massage guns deliver rapid, repetitive and powerful strokes to your muscles, which break up knots and adhesions, increase blood flow and reduce muscle tension. They speed up the recovery process.
“Massage guns can be used effectively to relieve pain, tension and soreness in the muscles,” says Sharma. “This is a form of percussive therapy; you do percussion with a cupped hand that releases the muscle.”
They’re great for warming up the muscles before a workout. Besides helping you recover after a strenuous exercise session, they also alleviate pain and stiffness from sitting at a desk all day.
How to use a massage gun
Massage guns being available in all sizes and shapes drives the temptation to have one in your gym bag as well. However, not many would know how to, and more importantly, when and where to use them. Using it the right way will help maximise the benefits of massage guns.
“Everybody is fascinated with these massage guns and have been using it, not realising that there is a way to use them,” says Sharma.
“If I have to use a massage gun by myself, I can use it in certain areas, like my thighs or calves. However, if I have to massage my back, I cannot reach it properly,” adds Sharma. “When we try to reach and massage our back, we are unable to do it properly. As a result, we may end up creating more pain and stiffness rather than having some relief out of it. So, it is only useful if used properly.”
Using a massage gun is simple and straightforward. Each massage gun comes with different interchangeable heads, and it’s important to use the appropriate head for the area you’re targeting. For example, a larger head may be better for larger muscle groups, while a smaller head may be better for more isolated areas. You can adjust the speed and pressure to your liking and use it for as long as you need to feel relief. Start with a lower intensity and work your way up gradually. This will help your muscles to get used to the sensation and prevent any discomfort or bruising.
“I would recommend that you to ask somebody to use it on you,” says Sharma. “If you’re working out in the gym or any fitness centre, you either ask your trainer or partner to do it for you, rather than doing it yourself.”
You can use it as part of your fitness (before or after a workout) or daily self-care routine. Spend at least one or two minutes on each muscle group or area. This will help to break up the knots and adhesions along with improving blood flow.
When to avoid massage guns
While massage guns are generally safe, there are certain situations where one must avoid them. Massage guns over bony areas can be uncomfortable and cause injuries.
“One should not use the massage gun over bony areas,” says Sharma. “The pain and swelling may get worse. One should use it on bigger muscle groups like the calves, glutes and back, but not over the spine or shin area. You also should not use it over the joints, like the knee, wrist or elbow joint.”
In addition, using it on an injury site may also backfire by making it worse and causing more swelling. You should not use it until you get a clearance from your physiotherapist or doctor.
“One should not use it in case of acute muscle injuries like muscle tear, muscle contusion or ligament tear,” says Sharma. “This is purely for muscle relaxation. One can use it to aid recovery of the muscles by relieving muscle soreness.”
Takeaways
- Massage guns are handheld devices that deliver rapid and powerful strokes to the muscles in order to alleviate soreness and tension.
- It’s important to use it properly and consistently. One should start with low intensity (using the appropriate head) and work their way up gradually, spending enough time on each area.
- Massage guns should not be used on injured skin or over bony areas. It should also be avoided if you have varicose veins or certain medical conditions.
