Massage Guns, Are they worth it?
New innovations designed and created by different industries are meant to make life a little easier. Due to all of the challenges we face, it’s no surprise that we keep getting the trendiest tools that are supposed to improve our quality of life. For instance, the fitness industry has transformed over the past couple of years. And because of the restrictions due to the pandemic, several gym substitutes have been utilised in order to keep the industry alive.
You may have heard of massage guns that are currently taking the fitness world by storm. While these have been around since the 2010s, it’s only recently that these have become more visible because of social media and also due to partnerships made with leagues (The NBA and NFL) and athletes, such as Russell Westbrook and Kevin Durant.
What exactly are massage guns?
A massage gun, sometimes called a mini jackhammer but technically called a percussion massager, is a handheld device that is designed to provide fast, small bursts of pressure for the muscles but in concentrated pulses. This popular massage tool is meant to help muscles that are sore or tight. With the help of the percussion therapy that you can get by using the tool, tight or painful muscles will loosen up or relax because it targets both the small and large muscles with deep striking pressure.
What are the benefits of using massage guns?
One of the most important benefits of this tool is that it helps with recovery after injury, whether it’s neck or hip pain; or activity as it improves blood flow.
Massage guns are supposed to help alleviate and may also prevent muscle soreness.
Alleviates the build-up of lactic acid that usually causes muscle soreness
Helps improve flexibility
Helps with decreasing the lymphatic flow, which is key to improving the immune system, and gets rid of the body's toxins
Improves athletic performance by promoting the connection of the mind and muscle
What are its risks?
While massage guns have many benefits, there are also risks that you must consider before buying and using these devices. Here are some of those.
It may increase soreness which could potentially cause muscle damage if handled incorrectly
It could also damage blood vessels, mainly because of excessive pressure. This may result in visible bruises on your skin.
Those with bone fractures must refrain from using a massage gun as weak bones exposed to the device can be dangerous.
While the cells in your muscles are durable, these do not respond well to rapid blows, and because of the pounding effect of the device, it can damage the muscle fibers.
A massage gun may apply excessive pressure; thus, there is a risk of increased nerve sensitivity, which could cause a heart rate increase.
How do you properly use a massage gun?
While massage guns are considered generally safe, you cannot discount the risks, so in order to prevent these adverse outcomes from happening, it's necessary to know how to properly use a massage gun.
The process is simple. You switch on the device and move it slowly on your muscles. However, there is a way to make sure that you are using it the right way. Here are some things you should do to help with your fitness routine.
You can use it to help your warm up before your workout.
Combining a massage gun with your other warm-up exercises is one good way to use the device the right way, as it helps prepare your muscles for the workout by increasing blood flow and improving the mobility of the muscles. Use the massage gun for 30 seconds to a minute on each area you are planning to target.
Massage guns can be used to cool down after your workout.
Using a massage gun for up to one minute on each targeted muscle group also helps maintain blood flow during the workout. Improving blood flow reduces inflammation of the muscles and, at the same time, relaxes them giving you a faster recovery.
Use massage guns to relieve tight muscles.
You can use a massage gun for up to 2 minutes to help relieve tight muscles after doing everyday tasks or even after sitting for a long time or after a night's sleep. You should use a lower setting on sore muscles for relief.
Now, on to this article's crucial question, "is using a massage gun worth it?”
The popularity of this device stems from the fact that many users find the device relaxing and because it makes them feel good. According to Hyperice CEO Jim Heuther, massage guns are able to change the viscosity of both the body and the fluids, which helps with energy. Unfortunately, massage guns currently do not have extensive and in-depth peer-reviewed studies that could back up these claims. Currently, small studies have found the effectiveness of percussive therapy, but these results do not necessarily mean that the claims have enough basis. In fact, one study has found that a five-minute treatment of the said device showed no change in performance.
However, just because there is not enough science to back up the claims does not mean that you should completely write it off since science takes a lot of time to catch up because research takes time. The choice should be up to you. If massage guns are helping you with recovery and if these things make you feel good, then that should be enough reason to continue using them. But it's also important to note that the authentic massages or spa treatments have been proven to bring a lot of physiological and mental health benefits.
According to massage gun expert Dan Kozak, also an Ekrin Athletics co-founder, knowing if you are using your massage gun properly is actually common sense – you have to pay attention to what your body feels and how you feel it will respond to the device. If it’s causing you more pain than relief, it’s time to stop using it.
