Last updated on October 24th, 2021 at 01:32 pm
Massage guns may be trending, but for good reason. Athletes can now get the same level of professional percussion massage used by physical therapists and athletic trainers at home. These tools are a convenient, affordable, and efficient way to cut recovery time and boost performance. However, this may leave athletes wondering if they’re using them too much. So, we’ve put together this post to help you understand how often you should use a massage gun.
Massage guns use percussion to penetrate deep into muscle to increase blood flow and muscle readiness. For efficient recovery, athletes can use theses machines up to 2 minutes on any given muscle group. And, for various warm ups and cool-downs, massage guns can be used 2-3 times a day.
Benefits of Massage Guns
Percussion massagers use short, concentrated punches to penetrate deep into muscle tissue. And, whether you’re warming up or in the recovery stages of your day, these guns have loads of benefits.
Increases Blood and Lymphatic Flow
First and foremost, percussion massagers increase circulation and bring valuable, oxygen rich blood to areas in need. In turn, this boosts athletic performance by quickening muscle recovery and improving responsiveness. In addition, athletes will find it also provides powerful pain relief to aid in rehabilitation.
And, as circulation increases and muscles loosen, the lymphatic system is able to drain efficiently. This leads to less inflammation and a healthier immune system as our body is able to flush toxins faster.
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Breaks up Scar Tissue
In addition, massage guns work well for those with scar tissue or adhesions. By penetrating deep in the muscle fibers, this level of percussion therapy breaks up interior scar tissue from surgeries or injury.
Lactic Acid Release
One of the best functions of these machines is their capacity to relieve the muscles of lactic acid build up. By repetitively percussing muscles, toxins and lactic acid are released from within muscles through better circulation post-workout. Thus, cyclists and runners alike will perform better without muscle soreness and cramping. Especially after intense training sessions.
Improves Mobility and Flexibility
Aside from the obvious benefit of relieving tension, massage guns also relieve muscles spasms and stiffness to increase muscle mobility. Additionally, this aids with range of motion in joints which leads to enhanced performance and injury prevention.
Benefits Wellness
Regardless of why you’re using your machine, there are very obvious benefits to your spiritual health. Massage guns go a long way toward relaxing the body, releasing muscle knots and promoting relaxation. Not only that, many users experience better sleep as a result of thorough therapy.
When to Use a Massage Gun
These machines are revolutionary. And, there are several times throughout the day you will find yourself in need of a massage session.
First, percussion massagers are great for activating muscle groups to improve flexibility and muscle mobility pre-workout. As with stretching, athletes will find their performance is greatly enhanced without restriction of tight muscles.
Additionally, using a massage gun during training will help re-activate muscles. This is especially helpful for areas that are prone to overuse or injury.
Furthermore, a massage gun will completely transform post-workout routines. You can use your massager to increase blood flow and rid the body of lactic acid buildup while relieving tension.
Finally, the benefits of percussion massage marry well with deep relaxation. So, you can use your machine whenever you have nagging muscle tension or stresses.
Regardless, these should never be used on a strain or pulled muscle as it can cause further damage.
Recommended Frequency of Use
Whether it’s to boost performance or recover from a hard workout, massage guns should be used in short sessions. Additionally, it’s recommended to use them when needed between 2-3 times a day.
For pre-workout sessions, float the massager over targeted muscles for 30-40 seconds to activate them for the task ahead.
During activity muscles can be re-activated periodically by floating the gun 10-15 seconds over specific areas. This helps with spasms and fatigue to keep muscles ready for action.
Post-workout, athletes can float the massager across any given muscle for up to a recommended 2 minutes for optimal recovery.
As described above, working muscles over 2 minutes may lead to injury or bruising. However, you’ll find this to be all that’s needed to receive any benefit from these machines.
Additionally, most recommended sessions will be between 10-30 seconds on any given area to start. And, there’s no real limit to how long you can use it around the body if you have different ailment areas, just keep it moving to prevent skin sensitivity
Can I Use a Massage Gun Everyday?
In short, absolutely! Regardless the stage of your recovery, you can use your massage gun every day.
However, still keep in mind that percussion offers a deeper massage than vibration, So, always use a light hand with each session at first and only work on a muscle for a maximum of 2 minutes. We find that many higher end models offer technology that lets you know how hard you’re pushing. This will be key if you’re looking to apply pressure into super deep spots after getting the hang of the gun.
Additionally, most athletes find that rotating days between this and a foam roller benefits the muscles even more.
Tools for Better Recovery
Percussion massage is an exciting technology that we’re able to take from the therapists office into the home. Regardless of your chosen sport, these machines are essential for serious athletes looking to up their game. And, there are so many great models on the market to achieve these results. However, be sure to keep our above advice in mind for optimal recovery. And, grab your percussion massager and witness your body at its peak performance.
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