How to Use a Massage Gun to Help Relieve Muscle Tension
This massage gun isn't just next to the foam roller at the gym, it's also in the physical therapist's toolbox, or in your favorite trainer's circle of friends. Who is it suitable for?
First, let's take a look at how the Massage Gun works. A battery-powered motor attached to the rubber or foam tip vibrates rapidly at a rate of about 40 vibrations per second, a process also known as shock therapy. After the tip of the gun touches the body, it produces a smooth but strong impact and acts on the muscles. This impact unclogs the nodules in the connective tissue or fascia, making the fascia around the muscle more supple, thereby relieving muscle stiffness. Massage guns may also affect the nervous system. When you massage a muscle, the muscle doesn't really relax right away. Sensory neurons in the tendon feel an increase in tendon tension upon contact with the shock, and your brain then picks up and processes this signal, telling the muscle to relax. The massage gun is especially useful for those who regularly train at a high intensity, as it not only improves recovery speed, but also relaxes the fascia before training, thereby improving mobility.
If you have access to a massage gun, or are considering getting one, here are some tips to know ahead of time:
Avoid physical danger areas
When using the Massage Gun, focus on relaxing the muscles and avoid large vascular structures, including veins in the neck, underside of the upper arm, groin, and skeletal areas such as the spine. Women also need to avoid breast tissue to avoid excessive vibration.
Select the lowest gear speed
The first speed is sufficient to effectively relax most areas of the body and relieve pain problems. If you find that the pressure is not enough when using the massage gun, or you find that you haven't gotten enough relaxation after using the massage gun, you can increase the speed by one gear. But instead of increasing the impact strength of the Massage Gun, it's better to spend more time on one area. Especially when your muscles are very sore, don't over-shock the muscles, a little less shock will help loosen the muscles better.
Adjust the target
Want to unwind before your warm-up? It is recommended that you use a wide ball tip to gently press a site from top to bottom or bottom to top for 3 to 5 seconds. It is also possible to activate the tissue by lightening the force without compromising training performance. Want a full body massage after training? Then switch to a narrow tip and use a quick 10-minute upper and lower body massage, focusing on key areas such as the glutes, hamstrings, forearms, and between the shoulder blades. If you want to relieve pressure on a more problematic area like the upper calf, use the narrow tip to massage the area for 10 to 30 seconds, pausing if you feel uncomfortable.