A massage gun may not directly lead to building muscles but can indirectly support muscle metabolism and growth.
Improved Sports Performance and Muscle Mass
Many professional athletes (Tom Brady being a prime example) endorse and use percussion guns for the benefits we have discussed earlier. Both whole body and localized massage gun therapy have been shown to improve muscle mass and strength in older adults.
Using a massage gun effectively is all about technique. Hold the device with a firm grip and let it do most of the work; you don't need to apply additional pressure - the gun's own mechanism provides sufficient force. Move the gun slowly over the target area, spending about 15-30 seconds on each muscle group.
Massage can indirectly support muscle growth by enhancing blood circulation, reducing muscle tension, and promoting overall relaxation. Improved blood flow facilitates nutrient delivery to muscles, aiding in recovery and growth.
No evidence suggests that using a massage gun specifically targets or burns fat. It is not a substitute for regular exercise and a healthy diet when it comes to weight loss. However using massage gun can help cure constipation and relieve belly pain if any to some extent.
There's promising research that vibration plates can help you lose weight. A 2019 review published in the Journal of Musculoskeletal and Neuronal Interactions looked at seven trials with 280 people. Vibrating plates appeared to lead to a large amount of fat loss.
The recovery process is crucial for weightlifters and bodybuilders. Sports massage aids muscle recovery by increasing blood flow and reducing muscle soreness. By incorporating massage therapy into their routine, athletes can train harder and more frequently while minimizing the risk of burnout and fatigue.
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.
The result is quicker muscle repair and growth, making massage an essential recovery tool for anyone looking to build muscle mass or maintain strength. For athletes and fitness enthusiasts, regular massage therapy can speed up the recovery process between workouts, enabling consistent training and improved performance.
Using massage guns for muscle knots
A massage gun can't immediately remove muscle knots – that can take time. But with increased blood flow to the area, the muscles loosen to alleviate that knotting pain and speed up the process of recovery.
Using a massage gun in the usual way is good. You move the gun over a tight muscle, and the vibrations help increase blood flow, which relaxes the muscle in just a few minutes. But for longer-lasting relaxation, you need to stretch and lengthen the muscle that's been tight for a while.
While you can use a massage gun daily, Dr. Aeder recommends limiting use to two to three times per day. That should give you enough relief to help you stay active and ease sore muscles with movement throughout the day.
This is mainly a result of improper form, sudden motions, and muscular overuse. The powerful hammering motion of therapeutic massage El Segundo can actually further damage your muscles. Instead, opt for the RICE method when dealing with a muscular strain of the body.
These are areas of the body where deep, sustained pressure should be avoided because of the structures that lie beneath. Those areas are the anterior and posterior triangles of the neck, suprasternal notch, sternum, axilla, spinal column, umbilical area, inguinal triangle, popliteal fossa, and the antecubital fossa.
We have consistently demonstrated that although massage may impart beneficial adaptations in skeletal muscle during disuse atrophy and during recovery from atrophy, it does not cause muscle growth when applied to unperturbed, homeostatic muscle (11,12,62).
The temperature of the water can cause your muscles to tense up, which can negate the benefits of massage therapy. The heat can also increase the risk of dehydration. Inflammation may also occur if you are already feeling sore after the massage. Wait at least 1-2 hours before showering or taking a bath.
Deep Tissue Massage: Delving Deeper
Breaks Down Scar Tissue: Over time, bodybuilding can lead to the formation of scar tissue, which can reduce flexibility and cause pain. Deep tissue massage can help break down this scar tissue, promoting better muscle function.
If you prioritize injury prevention, increased range of motion, and mental preparation, a pre-workout sports massage might be a suitable choice. On the other hand, if you're focused on muscle recovery, relaxation, and injury rehabilitation, a post-workout massage may be more beneficial.
While daily light massages may be beneficial for some, daily deep tissue massages can lead to muscle damage and should be avoided.
Massage guns are designed to help improve muscle recovery, increase blood flow, and reduce muscle soreness and tension. While using a massage gun may help to improve circulation, it is not designed to burn fat directly.
Some research shows that whole-body vibration, when performed correctly and under medical supervision when needed, can: Reduce back pain. Improve strength and balance in older adults. Reduce bone loss.