do massage guns help recovery

Unless you happen to have the knowledge and equipment of a physiotherapy scientist, its very difficult to quantify the effects of vibration and percussive therapy, Kozak says. A massage gun is a tool commonly used today to help improve muscle soreness and mobility, as well as aid in muscle recovery. This results in physiologic reactions that can foster increases in muscle strength. Here's what to know about them first. But there are some risks associated with using them. But theyre likely to be of greater use to those athletes who are training at a higher volume with limited recovery times and little to no variance in the types of cross training programmed into their schedules.. You can use a massage gun for a number of things, from posture-related pain to stress relief. Heres what doctors want you to know about the dangerous side effects. For context, the Theragun is expensive, but it operates quietly and has batteries that can be removed and recharged. Furthermore, after a workout, massage gun therapy could help relieve your pains and make your muscles become fitter. The emphasis on circulation is vital because this lymphedema occurs because of fluid retention when blood is delivered to the tissues and organs. Massage guns can ease muscle tension; one way this is possible is by increasing circulation. Avoid moving it over bones, joints, and injured areas. > HealthU Are Massage Guns Good for You? Konrad, A., et al. 2020;17(1):354. Then, you can decide how to add your massage gun to your wellness routine. Out of all the fitness tipsout there for both expert bodybuilders and newcomers, there are some that advise people on how to avoid making working out more harmful than helpful. Published 2020 May 7. doi:10.1136/bmjsem-2019-000614, Lu X, Wang Y, Lu J, et al. This can be done in the morning to start the day or relax into a restful sleep at night. But if massage feels good to you, theres no reason not to do it. .css-1iyvfzb .brand{text-transform:capitalize;}We earn a commission for products purchased through some links in this article. . Massage guns are especially good at this type of deep tissue massage, which is difficult to perform with . Consider that massage guns that have batteries that can be replaced and recharged tend to cost more but may allow you to save money in the long run. If you plan to use the device to take care of muscles, mental health, sleep, and general stress relief, youll want a massager that is conducive to a relaxed environment. Massage guns (sometimes called percussive massage treatment or vibration therapy, too) are portable, handheld devices that look like a power drill and in some cases, sound like one. Massage guns apply a combination of percussion and vibration. That rhythmic striking has a myriad of benefits, says Bergman: Theyre purported to improve recovery time between training sessions, improve flexibility and performance, and improve blood flow and lymphatic drainage. By providing percussion and vibration (which doesnt penetrate the muscle as deeply) at specific frequencies, she explains, massage guns are intended to positively impact the remodeling process that occurs in our soft tissues in response to exercise.. GoodRx provides no warranty for any information. (And, for a lot of us, springtime means a weird fluctuation between both extremes, which makes preparing for a workout even harder.). Also bony areas should be avoided, as these areas are often tender and a massage gun could be uncomfortable. Theres also more nuance in sports massage than in self-applied percussive therapy. For context, the, , but it operates quietly and has batteries that can be removed and recharged. J Phys Ther Sci. 2023 Dotdash Media, Inc. All rights reserved. Before you make the purchase, hear what a physical therapist has to say about when they can help, and when they may hurt. Effect of sports massage on performance and recovery: A systematic review and meta-analysis. They're also ideal for people training for an event, as they can help relieve tightness that can lead to overuse . When the gun is placed on your muscles and turned on, the attachments vibrate or percuss at a high frequency and low amplitude of movement, which advocates claim promote recovery from workouts and improve overall performance while reducing soreness. The massage guns vibrations and actions can revitalize the muscle fibers function. The massage gun head gives the precision that lets you target specific areas. Think about the intensity and speed offered because the product is usually capable of various settings. How do Massage Guns Help with Faster Recovery? The 9 Best Massage Guns Of 2023 To Boost Your Muscle Recovery This will improve lymphatic drainage and increase blood flow to flush byproducts of exercise more quickly through your system. They are used by physical therapists in both sports and orthopedic settings, and can be a great way for individuals to perform self-massage at home to assist in facilitating the recovery process from an injury or reducing soreness following a training session, he says. Everything You Need To Know About Massage Guns - Men's Health Effect of sports massage on performance and recovery: a systematic review and meta-analysis. Theyre almost always wireless most use a rechargeable battery and they come with interchangeable attachments. 30 seconds on the lower back. Massage guns can be an excellent tool for your exercise and recovery routine. Hypervolt This is a bluetooth-enabled massage gun that features prebuilt or custom recovery programs. Obtaining a "letter of recovery from Covid 19" - Munich Forum For those of us who are novices, well want to start with lesser intensity. Here is how to relieve the pain and get back to your routine faster. Depending on where you live, March and April weather could be balmy or you could be facing weeks more of snowy weather. Move the massage gun head gently across the targeted muscle area, starting with a low-speed setting. Fibromyalgia is a disorder that causes widespread pain in the muscles and joints, as well as stiffness, fatigue and headaches. Amazon.com: BOB AND BRAD Massage Gun, Deep Tissue Percussion Massager The main risk for any athlete using a massage gun is to make sure its not causing more damage to an existing injury, he explains. While theres no concrete evidence yet that massage guns improve blood circulation, that doesnt necessarily mean they dont help for this purpose. Massage guns reduce soreness by bringing heat, and therefore blood flow, to tissues. Thank you, {{form.email}}, for signing up. Massage guns were primarily designed for athletes as a way to help promote recovery, improve flexibility and circulation, and potentially boost athletic performance. Here are the best exercises for improving back strength, plus a sample workout plan for training your back muscles. Top-of-the-line guns can cost several hundred dollars, which is why you should evaluate your purchase carefully. Stay away from bony areas. Again, the scientific evidence isnt robust, but sometimes anecdotal evidence is the best indicator. Percussive therapy might also help with scar tissue because it uses some of the same mechanics as massage therapy. PLoS One. Similarly, calling an establishment a 'parlor' might also offend a therapist. Who Might Benefit? How is going on the keto diet going to affect your exercise routine? Published 2014 Feb 23. doi:10.1155/2014/287597. GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Staying consistent with your fitness routine can be quite the challenge during the long and frigid winter months. Effect of whole body vibration on skin blood flow and nitric oxide production. Some come with adjustable heads and handles (making it easier to reach certain body parts). Aisha Jordan, staff writer at Lifehacker, is in the opposite camp. You've used foam rollers before, and vibrating foam rollers appeared on the market three or four. For instance, its best to avoid treating areas with muscle tears or strains, as the impact from the massage gun could further aggravate the injury.. Physical Therapy & Rehabilitation Journal. You can use a massage gun whenever you want to relieve muscle tension, but its most commonly used before and after workouts. Physical management of scar tissue: A systematic review and meta-analysis. A variety of attachments can be used with the device in order to target different regions or muscle sizes. Talk to a physical therapist or massage therapist to learn how to use your massage gun safely and effectively. (Typically theres a button or switch on the gun to increase pressure.) Davis, H. L., et al. Heres a recent meta-analysis, for example; its authors found no evidence that massage will make you a better athlete, but they did find research suggesting it might help you feel a little better. These handheld devices offer targeted massage meant to relieve muscle tension. Do Massage Guns Work? 5 Proven Benefits Of Massage Guns - Marathon Handbook This would entail moving lymph to areas of the body with adequately functioning lymph vessels, and doing so would help to alleviate the swelling that results from lymphatic blockage. However, it's very easy for people to form and stick with bad habits that can be detrimental both to their health and their routine. 2023 Hearst Magazine Media, Inc. All Rights Reserved. Percussive therapy uses repetitive pressure and vibration to massage soft tissue. And using too much pressure on painful areas may cause pain to flare up even more. They are now used widely by everyday people for acute and chronic aches and pains, whether you have hit the weights hard at the gym, gone for a long run, or simply have sore traps . You may also want to hold off on massage gun therapy if you are treating rashes, wounds, or infections. Add pressure as tolerated but not too aggressively, Malek says. All rights reserved. Another benefit of using a massage gun is. 2014;20(12):932-936. doi:10.1089/acm.2014.0160, Kraft K, Kanter S, Janik H. Safety and effectiveness of vibration massage by deep oscillations: a prospective observational study. This delayed-onset muscle soreness (DOMS) is particularly common among people who exercise for the first time after a long break. Published 2020 Jan 4. doi:10.3390/ijerph17010354, Portillo-Soto A, Eberman LE, Demchak TJ, Peebles C. Comparison of blood flow changes with soft tissue mobilization and massage therapy. Massage can reduce tension in muscles and impact flexibility, reducing muscle stiffness, increasing blood flow, and decreasing muscle soreness, Malek says. Theres room for both in your recovery routine! All of our stories rely on multiple, independent sources and experts in the field, such as medical doctors and licensed nutritionists. The sauna likely originated two centuries ago in Finland as a way for field workers to relax and ease sore muscles. Other helpful guidelines include avoiding bony areas like joints or the spine and refraining from using on areas of severe pain. Using available research and insights from massage gun expert Dan Kozak, co-founder of Ekrin Athletics, a massage gun manufacturer, we'll share the purported benefits of massage guns and whether or not these trendy devices work. Do Massage Guns Really Work? | Benefits of Percussion Therapy One study found that deep oscillation massage was well-tolerated by fibromyalgia patients and that it significantly improved quality of life and symptoms. .css-17zuyas{display:block;font-family:Sailec,Sailec-fallback,Helvetica,Arial,sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-17zuyas:hover{color:link-hover;}}@media(max-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 40.625rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 48rem){.css-17zuyas{font-size:1rem;line-height:1.4;}}@media(min-width: 64rem){.css-17zuyas{font-size:1.2rem;line-height:1.4;}}.css-17zuyas h2 span:hover{color:#CDCDCD;}The Truth on Anti-Bloat Supplements, How Weak Glutes Can Affect the Pelvic Floor, A Surprising Benefit of Pooping Before a Run, How to Protect Yourself from Ticks This Season, 7 Tips for Controlling Allergies When You Exercise, New Study Finds Melatonin Products Mislabeled, Achy Hips? (2021). Medicine. If youre trying to decrease muscle soreness after exercise, its best to use your massage gun immediately after your workout to help reduce lactic acid and toxin buildup in your muscles, Kozak says. Everyday Health is among the federally registered trademarks of Everyday Health, Inc. and may not be used by third parties without explicit permission. If youve seen the ads, you probably have a good sense of how these devices work: The gun punches you, over and over, with its rapidly moving, rubbery little fist. Using a massage gun before a workout offers just as many benefits as using one after a workout.
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