To manage delayed-onset muscle soreness (DOMS): Using a lower setting for up to two minutes on sore muscles can provide temporary relief of DOMS. To relieve tight muscles: Using a massage gun for 1-2 minutes can help to relieve tight muscles after sleeping, sitting, or performing everyday tasks.
A massage gun is a handy massaging tool for giving yourself deep tissue massage therapy. They are also known as percussion massage treatment guns since they use vibration therapy to relax and loosen tight muscles.
A massage gun repeatedly loosens the knots, improving blood supply and decreasing inflammation and tension in joints and muscles. Improved blood circulation means more blood and oxygen for the affected muscle parts, relaxing them and breaking up the troubling muscles' knots.
Massage relaxes the muscles, separating and loosening muscles fibres. The muscles are elongated and stretched which releases tension and allows more movement. Massage reduces tightness by applying pressure to knots and breaking adhesions. Pressure points can be used to force out knots in the muscle.
Stiff, tight muscles can limit your range of motion. Massage guns can help relieve some of this tension, which can help muscles move more easily through their full range of motion. Think about what happens when your neck muscles are stiff, for instance.
“The gentle pressure can decrease any tight muscle tissue or soften scar-like tissue, called adhesions. This helps to elongate the muscle fibers.” Stretching and massage therapy can do this, too — but with a massage gun, you can do it on your own, from the comfort of your couch.
Physical therapy addresses multiple factors that can cause tight muscles. Heat, stretching, gentle yoga, and massage may also benefit someone with chronic stiffness.
Kneading is often used to relieve tight muscles. Kneading is where areas containing soft tissues are pulled and squeezed. The pulling and squeezing actions used within kneading, encourage an increase in blood flow to the treatment area. An increase in blood flow causes muscle temperature to rise.
An acute injury is a sudden, sharp, traumatic injury that causes pain. Typically the result of an impact or trauma such as a fall, strain, sprain or collision. Massage shouldn't be performed on the injured site because it encourages circulation and can increase swelling during the body's initial response to injury.
Trigger point massage can be firm and specific pressure to the areas of restriction or “knots” and cause release of that knot. Effleurage massage after a workout or strengthening exercises can prevent or reduce the tightness or restriction that one may feel.
Percussive massage helps distribute the thickened fascia fluid to relieve the pressure and tightness you feel. Repeated pressure at high speed thins the fluids, making the fascia more pliable so that your muscle can move more easily and efficiently.
In terms of effectiveness, muscle massage guns have been shown to be highly effective in treating muscle knots. One study published in the Journal of Chiropractic Medicine found that using a massage gun for just one minute on each trigger point led to significant reductions in pain and discomfort.
The chemical release caused by rubbing the skin plays a significant role in easing your pain. When the therapist places pressure on your skin, it stimulates the vagus nerve. This sensory nerve releases a chemical cocktail of wellness into your bloodstream.
Using a massage gun too much can result in bruising—and potentially leave you feeling more sore than you did before grabbing the tool, Valant says.
This can be especially beneficial if soreness is limiting how active you are. Because a massage gun can help calm crampy, tight muscles, the relief you experience can make it easier for you to return to exercise and all the activities you enjoy.
The timeline to improve flexibility varies, with noticeable progress often occurring within a two to three weeks of consistent stretching, up to a few months. Significant improvements may sometimes take several months, depending on individual factors and dedication.
Sedentary lifestyle. A sedentary lifestyle can weaken the muscles, making them vulnerable to injury. Muscle tightness and rigidity can develop due to a lack of exercise or as a result of sitting for prolonged periods at work or at home.
In general, muscle knots can last from a few days to several weeks or longer, depending on the cause. Do muscle knots go away on their own? Sometimes, they can; other times, they can persist as chronic pain if left untreated.
Do not use a massage gun: If you have a chronic condition like diabetes, iron deficiency, kidney disease, blood clotting disease, or any other condition that may make it easier to damage your cells.
A foam roller is often the better choice for improving overall mobility or flexibility, releasing tight fascia, and addressing larger muscle groups like the legs, back, or hips.
Massage therapy excels at deep muscle work and immediate relief from discomfort, while stretch therapy focuses on increasing flexibility and mobility. But by incorporating both into your wellness routine, you can enjoy a comprehensive approach to muscle care and overall health.