Massage guns have become more popular lately so you may be wondering “Do I need a massage gun?” I am here to help you make that decision.
If you’re not sure what a “massage gun” is, you may know it by another name: back massager, percussion massager, mini jackhammer or handheld massager, just to name a few. They all do the same task – delivering repetitive, deep impact meant for muscle bellies.
Applications and Benefits
Precise – Gets deeper into the muscle tissue with more precision than a foam roller or tennis ball.
Versatile – Lightweight and compact so they can generally be carried anywhere including the gym, on vacation or to work.
Cost Effective – Various options that can fit into any budget.
When to Use It
Pre workout – This can help activate and wake up your muscles for whatever activity you have planned. Take care not to spend too long on one specific muscle. Spend 30-45 seconds running up and down your muscle bellies.
Post workout – Post workout would be considered 1-2 hours after. Too soon can potentially lead to overuse strain. The goal here is to go light and get blood flow to the area to promote healing of the muscle. Similarly 30-45 seconds per muscle.
After a long day of work – Whether you sit at a desk for 8 hours or work construction. If you sit for most of the day it’s very beneficial to get some massage work in to help prevent prolonged muscle tension (when muscles don’t move they tighten up over time). If you’re on the move most of the day and your work involves your body then you’re probably sore by the end of your shift. In which case massage would be great to help soothe your body and get it ready to recover for the next day.
How to Use It
You don’t want to press it too hard into your muscles. It shouldn’t hurt or require force to use. Glide it either in a circular motion or in an up and down direction on your muscle. Massage guns are designed to be used on soft muscles where the force can be absorbed.
Where Not to Use It
- Anterior (front) of the neck
- Open wounds
- Joints
- Over bones (spine especially)
- Injured or very sore muscles
How to Choose One
The easy answer is, go with whatever one fits your budget. Some may be more powerful or come with different attachments or have different vibration patterns, but they all function the same. Some of the providers in our office use the HyperVolt or Theragun. If you do purchase a massage gun and need some guidance on how to use it, feel free to bring it to your next appointment! I’d be happy to show you how and where to use it based on your specific muscle needs.
