Recovery is a key component of improving fitness and general wellness, and deep tissue massage has long been a tried-and-true remedy for muscle discomfort and soreness. You’ve probably at some point heard about or seen someone using a foam roller for recovery. Foam rollers demonstrated that there was more than one approach to repair your soft tissue and relieve discomfort.
Is it possible, though, that there is a better way?
Massage Guns are part of a new fitness product trend that allows you to provide "percussion massage therapy" in the palm of your hand. In other words, it's a handheld device that simulates the effects of a physical therapist performing massage or trigger point therapy, but without the therapist themselves.
These percussive massages assist in relieving muscle tension and increase blood flow. They can also be used to warm up or target muscular regions that are producing pain or are taking a long time to recover. A lot of people swear by them if you believe in anecdotal evidence and popular opinion. The devices are used by professional athletes in practically every sport.
Are there any studies that back up the effectiveness of these devices, though?
Research on Massage Guns:
Because massage guns are relatively new, research is currently limited. However, the concept of a massager gun is based on vibration massage research.
The first studies were conducted before the invention of portable gadgets. Researchers compared vibration massage to normal massage and no massage in 2014. Any sort of massage, whether vibrating or regular, reduced muscular discomfort, reduced muscle damage, and increased range of motion. The advantages appeared to persist anywhere from 24 to 72 hours.
In 2017, a team of researchers discovered that vibration therapy can aid with DOMS (delayed onset muscle soreness) and range of motion. For those who are unfamiliar with DOMS, it is the soreness that occurs roughly 1-2 days following a workout.
Vibration has lately been compared to foam rolling. After all, a $20 foam roller is only slightly less expensive.
Foam Roller VS Massage Gun
The effects of foam rolling and vibration foam rolling were shown to be equivalent in the 2019 study, indicating that both are good rehabilitation strategies. If you want to get even more benefits, participants who used vibration had a lower pain reception and a better range of motion than those who used foam rolling.
The most recent study, which was one of the first to focus on the effects of a massage gun, discovered that 5-minutes of percussion massage enhanced ankle range of motion but had no effect on strength. This means you might use the equipment before your workout to help enhance your movement on activities like squats, where better calf mobility allows you to go deeper.
The foam roller, like massages, gets the job done in a variety of ways. Handheld percussion gadgets, on the other hand, offer versatility and may have some significant advantages that make it easier for you to aid your recovery.
Benefits to be gained by using a massage gun:
● By releasing tension and fluid deep in the muscles, it relieves stress and calms the body, increasing tissue metabolism.
● Allows more oxygen and nutrients to reach the muscles by increasing blood and lymphatic circulation.
● Encourages the "wake up" of atrophied muscles, allowing for speedier recovery and greater flexibility.
● Lactic acid buildup in the body is released, which is often a result of strenuous activity.
● Improves mobility by stimulating nerve receptors, which produce vasodilation in the skin and muscles.
● Breaks up scar tissue by massaging collagen filaments deeply, which relieves discomfort and constriction.
● Increases range of motion by making joints more flexible and lowering the incidence of strains and sprains.
● Enhances overall health. The usage of a massage on a regular basis can help with sleep, immunity, and anxiety.
Remember that massage guns and other types of rehabilitation equipment will never be able to completely replace your recovery foundation. No amount of massage therapy will compensate for a lack of sleep or nutrition, so make those goals a priority.
