Yes. Massage guns work. You need to use them particularly where it hurts the most. Compression devices are great for reducing swelling and such, but the massage gun is more effective.
So, what areas should you avoid, and are some places off-limits ``You want to ensure to stay away from bony areas like the ankles, collarbones, hands and tops of the feet, visible blood vessels on the surface of the skin, sensitive nerves, and ribs/ organs,'' Wheeldon says.
Remember to relax! You bought a massage gun to relieve muscle tightness, not make it worse. If you're too tense and flexing the muscle while going over it, you're not getting the full benefit of the tool. Just breathe – inhale, exhale, and slowly move the massage gun across the muscle.
Massage guns are powerful tools for pain relief and muscle recovery, but proper use is key to maximizing the benefits and avoiding injury. Make sure to stick to large muscle groups, start slowly, and avoid sensitive areas to ensure a safe and effective massage.
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.
While using a massage gun may help to improve circulation, it is not designed to burn fat directly. Fat loss occurs when the body burns more calories than it consumes, leading to a calorie deficit. This deficit can be achieved through a combination of healthy eating, regular exercise, and other lifestyle factors.
He suggests focusing your massage gun sessions around your neck, back, shoulders, and legs. "Since these are the areas of the body with most [muscle density], the massage guns can cause local stimulation to drive the cascade of blood flow [to other areas]," he explains.
Dr. Aeder recommends using a massage gun for no more than 10 to 20 seconds in one specific area and up to two minutes or so to work across an entire muscle. “You can move the massage gun around a muscle until you hit all the spots, but I wouldn't keep it in the exact same spot for more than 20 seconds,” says Dr. Aeder.
Aim to keep the massager on muscles only, avoiding joints and bones. You can use a massage gun daily (and multiple times a day) but try not to target any single muscle group for more than two minutes in a session. When you're just starting out, experts recommend focusing on one area for 10 to 30 seconds.
A: A foam roller may be more beneficial for those targeting a larger area of the body, and for those looking for a gentler treatment modality. A Theragun may be more useful for targeting small and harder-to-reach muscle groups or areas, or for those looking for a deeper and/or more intense massage treatment.
Massage Guns vs Mini Massage Guns
Now, standard massage guns are typically larger and more powerful than mini massage guns. They are designed for deeper tissue massage and can deliver more intense percussions.
With a wide range of speed settings and attachments, OPOVE's M3 Pro Massage Gun is a great option for beginners who want to ease into using a massage gun. During testing, we found it perfect for warming up muscles before a workout and helping to relieve post-workout soreness and tightness.
Is it okay to use a massage gun every day? Absolutely. “I'd advise everyone to incorporate a massage gun into their daily routine,” says Skevis. “Think of a massage gun like an electric toothbrush.
Start on the right side of your stomach down by the bone of your pelvis. Rub in a circular motion lightly up to the right side till you reach your rib bones. Move straight across to the left side. Work your way down to the left to the hip bone and back up to the belly button for 2-3 minutes.
'Post-exercise use can help flush out metabolic waste, improve blood circulation and expedite the recovery process,' says Cobiella. 'Use the massage gun after your workout when your muscles are warm, focusing on the muscle groups that you've worked during your exercise or areas that feel particularly tight or sore.
Can a massage gun break down fat? The short answer is NO. There is no reliable evidence that shows massage guns can break down fat cells on their own. However…
Yes. Massage guns can use vibration and pulse technology to eliminate muscle knots before a workout.
If you feel more sore after using a massage gun, you've pushed too hard or too long. “Remember that the goal is to relax and feel better, not suffer,” Malek says. And if you have nerve sensitivity, deep vein thrombosis, or you're pregnant, consult with your doctor before using a massage gun.
Targeted Use: Massage Gun: Massage guns are often used by athletes and fitness enthusiasts for post-workout recovery and muscle maintenance. They are also popular for self-massage at home. VibraCussor: VibraCussors are primarily used by healthcare professionals as part of manual therapy treatments.
Trigger points, or muscle knots, are hyperirritable spots within a taut band of skeletal muscle. The pressure applied during therapy can cause these points to release, sometimes resulting in a popping sound.
Foam rollers are an excellent tool for daily muscle maintenance, improving flexibility, and alleviating minor muscle soreness. However, they are not a complete substitute for deep tissue massage. For deeper, more targeted muscle relief, professional deep tissue massages are more effective.
Tight muscles, or fascial adhesions, are a common target for massage guns. While these devices may provide temporary relief, their ability to fundamentally resolve muscle knots is limited compared to more sustained pressure techniques.