How To Use A Massage Gun To Turbocharge Recovery
Originally published on Recovatech
How To Effectively Use A Massage Gun
Massage Gun Basics: Basic steps on how to use a massage gun
- Before placing the head of the massage gun on your body, turn the massage gun on first. Not doing so can be a bit jarring and result in bruising if you’re not careful.
- If it is your first time using a massage gun, start off using the lowest speed until you can properly access your tolerance. As you become more acquainted with it, slowly increase the speed to match your comfort level.
- While you’re using the massage gun, you want to gently float the massage gun across your muscles. Excessive pressure on the body is not necessary. Be patient and let the massage gun do all the work.
- Relax: If you’re tensing your muscles too much, you’re not reaping the full benefits. Control your breathing and Just slowly move the massage gun across the belly of the muscle.
How Long Should You Use A Massage Gun?
For most individuals, using a massage gun is a very therapeutic experience. While it may feel slightly uncomfortable to use in some spots, it largely should provide some degree of relief.
Is it possible to overdo it? Absolutely.
Some people like to think the “more is better” mantra is the correct way to go. No pun intended, but you might be sorely mistaken later.
The head of the massage gun is delivering micro traumas to the body with every percussion. Short term, yes, it improves blood flow, increases circulation, and knocks out tightness. Extended use does the opposite.
Follow these guidelines for the most benefit:
- Muscle Activation- 30 Seconds: Before a workout or activity, target your muscles with the massage gun for up to 30 seconds to activate the muscles and nerve fibers.
- Muscle Re-Activation- 15 Seconds: Mid-workout and feeling a little tired? Muscles starting to fatigue or spasm? Give them a little boost with another 15 second session.
- Recovery and Pain Relief- 2 Minutes: Post workout or when DOMS set in, you can safely use your massage gun for up to 2 minutes on each muscle group. This process can be repeated throughout the day with at least 1–2 hours rest in between.
Every percussion massager comes with a variety of different interchangeable attachment heads. The 4 you see below are pretty standard. If you’re a little confused as to where to use them, let us clear it up.
- The Large Ball- The most commonly used attachment. Depending on the manufacturer, it’s made of either a dense rubber or hardened foam. Designed to treat both large and medium group muscles, it’s overall the most versatile.
- The Flat Head- A great multipurpose attachment. From the pecs to the glutes, the flat head is able to provide a more dense massage over the large ball. Because it doesn’t have any sharp edges, it won’t hurt quite as much if you happen to run over bones while massaging.
- The Bullet- Best used on trigger points or knots. This attachment is great to really focus in on one particular spot on the body. For instance areas of the shoulders or different ligament attachment points.
- The Fork Head- The dual-pronged head allows you to target areas such as the spine, without hitting the bone. It can also be used for other places like the calf muscles or along the achilles too.
Using A Massage Gun Post Workout
After an intense workout, your fatigued muscles are probably spent. By utilizing a massage gun immediately after a workout, can aid your recovery. Not just that, using a massage gun is leaps and bounds easier to utilize than a foam roller.
Remember, your muscles are already stretched, strained, and inflamed. Stick to the 2 minute rule for each muscle group. Overdoing it will only exacerbate the discomfort or result in more injury. You merely wish to use it enough to flush the lactic acid from the muscles.
In addition to the massage gun, drink lots of water. When you exercise, toxins and lactic acid are circulating in the blood. To flush your body of those contaminants, water is the primary transporter.
So there you have it. If used properly, a massage gun is an excellent tool to help speed up your recovery. Used in conjunction with plenty of fluids and rest and you’ll be back to working out at your peak.