After a strenuous trek, climb, or workout, you're sprawled out on the couch. Your body is begging for mercy.
You might try to watch Netflix while in agony, schedule a deep tissue massage for the following day, or use a healing gadget to ease the pain right away and avoid soreness in the future.
Do you like the third possibility? Let's look at the science behind percussion therapy and how to utilise a massage gun correctly.
Percussion treatment – what is it?
A type of massage therapy called percussion therapy gun is used to treat tight muscles after strenuous exercise. It entails rapidly striking muscle tissue with a massage gun to increase blood flow for quick healing, pain reduction, and enhanced range of motion.
How effective is percussion therapy?
Percussion therapy appears to have the potential to increase range of motion and reduce delayed-onset muscle soreness, according to preliminary research (DOMS).
How is a massage gun used?
The majority of massagers are made to be moved up and down the length of a muscle for 30 to 2 minutes while being held gently against your skin. (This may vary for various models; for optimal results, always go by the directions that came with your particular massage pistol.)
How does percussion therapy work exactly?
What it sounds like, percussion treatment (also known as percussive therapy), is a sort of rhythmic massage that pummels your soft tissue with quick striking motions.
How come you would want to do that? It encourages blood flow to lessen discomfort after exercise and hasten muscle recovery. Some people use it into their exercise warm-up as well.
Percussion therapy uses a massage gun in place of the hands of a massage therapist. Particularly in these pandemic times, the DIY component has made the entire thing enormously popular.
Vibration treatment, which uses vibrating plates, foam rollers, or handheld devices, is comparable to percussion therapy. By turning up the pressure, massage guns boost vibration.
Here is what the research on percussion massage has to offer.
It would be wonderful to have access to DIY deep tissue massages anytime, anyplace. Though further research is needed, current findings indicate that dreams may come true.
The advantages of massage guns are as follows.
may help to soothe sore, stiff muscles.
Do your shoulders still hurt from arm day? We notice you.
Percussion treatment hasn't been proven to effectively relieve excruciating post-workout stiffness. Back in 1990, some research made the claim that it didn't hasten short-term healing. However, a study published in 2019 found that percussion therapy "may be effective" in treating muscle tiredness.
What is happening, then? It appears that further research is necessary before we can determine whether massage guns may effectively reduce muscle tightness or inflammation. But many followers claim it helps them feel better, so it might be worthwhile to give it a shot.
boosts circulation
Want to feel better after working out? Active recovery, or continuing to move after an exercise, may help you feel better and be stronger after a hard workout, according to studies. This kind of rehabilitation encourages good circulation, among other advantages.
Additionally, massage, particularly percussive massage, can keep your circulation flowing. Following a workout, gently hammering and vibrating your muscles promotes blood flow and accelerates muscle healing.
expands your range of motion
Those that use massage guns claim that they have greater range of motion. Science appears to concur.
In a small 2020 study of 16 healthy males, it was discovered that 5-minute calf muscle massages with a massage gun increased range of motion more than simply relaxing for the same period of time.
Although there isn't quite enough data to make a firm conclusion, it is encouraging. A massage gun could be a terrific addition to your pre- and post-workout stretching if you want to feel a little looser.
maybe stop DOMS
Ever felt wonderful after working out, only to the next day feel sore and weak? blame the onset of delayed muscular soreness (DOMS).
According to a 2014 study, massage and vibration therapy both work well to prevent DOMS. 45 healthy female participants were separated into three groups by researchers:
Massage therapy without vibration therapy
Strength recovery happened more quicker for those who got post-workout massages than for the others. Vibration therapy patients experienced decreased discomfort in the days that followed.
Percussion treatment is similar to the pinnacle of DOMS prevention because massage guns combine the benefits of vibration *and* massage.
How to operate a massage gun expertly
Perfect form is only five steps away.
Activate the gadget.
Hold the massager gently against the region you wish to treat (shoulders, glutes, hammies, and quads are stellar places to start).
As you carefully move the massage gun up and down the muscle, take a few deep breaths.
Any sections that make you uncomfortable can be paused over. You don't need to pull on the knots; just allow the device to work its magic.
Per muscle group, aim for 30 to 2 minutes of exercise.
Are massagers the correct thing for you?
If you frequently get deep tissue massages, you probably also adore massage guns. Even if you don't have a massage professional you can call right away, a massage gun can be the perfect tension-relieving solution for you after a strenuous workout.
However, there aren't any accepted best practises for using these gadgets. The improper attachment head, excessive pressure, or inadequate technique may cause more harm than good to your muscles.
For those who bruise easily or have a bone or joint problem, massage guns may not be the best idea. If you have any of the following conditions, you will probably benefit more from a gentler form of muscle therapy:
difficulties with blood clotting, osteoporosis, and arthritis
It's a good idea to speak with a doctor or physical therapist first if you're considering investing in a massage gun seriously. Before incorporating the device into your workout, talk about your expectations, your workout regimen, and any potential hazards.
Alternative methods to relieve discomfort from exercise
There are many other methods to relieve sore muscles, increase range of motion, and hasten recovery besides percussion therapy.
Consider foam rolling. According to research, pulling out a foam roller helps relieve painful muscles and hasten the return of joint stability.
Bring some protein. According to a 2014 assessment of the literature, pre-workout protein may enable your body to begin regenerating muscle *during* your sweat session. Protein consumed after exercise aids in sustaining the process.
Dress in compression. It's not simply a lewk to exercise in compression shorts, leggings, or unitards. According to science, it aids in muscle repair.
Drink plenty of water. For feeling excellent during and after a workout, water is essential.
Establish rest days. Sometimes all you need is a vacation. Likewise, your muscles do! Your physical performance and possibly even your immune system may be impacted by overtraining.
It's done now.
Muscle tension brought on by exercise can be relieved or avoided with the help of percussion treatment.
Devices for percussion therapy, sometimes known as "massage guns," can help increase range of motion and flexibility.
Some people claim that massagers are surprisingly calming.
Before adopting percussion massager into your recovery programme if you have an injury or musculoskeletal disease, see your doctor.
All the Information You Need to Use Foam Rollers
One thing is certain to happen after a challenging workout: discomfort. But it's crucial to schedule time for self-myofascial release if you don't want to look like a stick figure. According to Michael Camperlengo, a master of physical therapy at Professional Physical Therapy, it allows people of all fitness levels to identify specific muscle dysfunctional areas and treat them with direct pressure.
Other significant advantages include greater muscular balance (so one muscle isn't stronger than its partner), better range of motion (flexibility FTW), and reduced risk of injury. Feeling less sore also means being more prepared for your next session.
What is the most popular method for performing self-myofascial release? use a reliable foam roller. While most people have at least heard of foam rollers, not everyone is aware of how to use them or even what kind to buy because some are firmer than others, have more texture than others, or even incorporate vibration technology (fancy, we know).