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.
When it comes to whether you should stretch or use a massage gun, the short answer is both. By combining stretching and a massage gun use, you can unlock a range of benefits. Stretching helps improve flexibility by elongating the muscles and increasing their range of motion.
Dangers and contraindications for massage gun use While rare, a percussive massage tool can sometimes cause severe or life-threatening injuries, including fractures or joint damage, deep vein thrombosis, and rhabdomyolysis. Using a percussive massage gun can cause a fracture in persons with osteopenia or osteoporosis.
Stretching is beneficial if your goal is flexibility and foam rolling is beneficial if you don't like being sore. Neither of them really has a role in hypertrophy or muscle fiber cross section (size, strength). So again, it depends on your goals.
While massage can help relieve muscle tension and improve circulation, it does not provide the same benefits as stretching in terms of enhancing flexibility and range of motion. Ideally, incorporating both into a fitness or wellness routine can lead to better overall muscle health and performance.
Stretching before a massage is immensely beneficial to reap all the advantages a massage gives. When scheduled to receive any type of massage, stretching beforehand helps to relax the muscles and improve circulation.
Static stretching is effective at increasing ROM. The greatest change in ROM with a static stretch occurs between 15 and 30 seconds;13,14 most authors suggest that 10 to 30 seconds is sufficient for increasing flexibility.
However, as the definition of flexibility points out, this range of motion is only 'passive'. If we don't have strength and control over our ranges of motion, then it's pretty useless. That means stretching alone does not decrease the risk of injury or improve performance – that's where mobility comes in.
A foam roller is an effective way to reduce muscle tension and increase muscle length for either a pre-workout warm-up or post-exercise active recovery. The technical term is self-myofascial release. It has become a widely accepted fitness practice. Fascia is the layer of tissue that covers your muscles like a sheath.
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.
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 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. Fat loss occurs when the body burns more calories than it consumes, leading to a calorie deficit.
Myofascial Release Therapy
Myofascial release refers to a manual massage technique of gentle, specialized stretching that targets connective tissue layers with the goal of reducing pain and restoring mobility, and enhancing the body's natural healing capabilities.
Massage guns can help you warm up for and recover from workouts as well as ease muscle tension on the go. The combination of pressure and percussion can loosen up fascia and muscles. The handheld nature of the device lets you target areas that need attention.
Let the massage gun do the work as you gently glide it over the affected areas. 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.
Avoid rolling the lower back – hyperextension of the lumbar spine can be injurious although rolling the thoracic spine can provide relief from upper back pain and poor posture. The neck should also be avoided. Increase the intensity and duration of foam rolling gradually to avoid post-treatment soreness or bruising.
The most important thing to pay attention to is the kind of pain you're feeling. “A good indicator when it's OK to begin gentle stretching is when the pain in the injured area has shifted from sharp or stabbing to more of a soreness or stiffness,” says Coonan. “You shouldn't start until that happens.”
In summary, the gluteal muscles, given their anatomical complexity and the roles they play, can indeed be the hardest to stretch. However, with a proper understanding of their structure and function, an appropriate approach can be developed to successfully and safely stretch these muscles.
Ballistic Stretching
(e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position.
In fact, according to a systematic review and meta-analysis published in January 2021 in Sports Medicine, static stretching not only increases range of motion in the stretched muscle or joint but also improves range of motion in muscles or joints that aren't being stretched.
The stretching exercise that is usually not recommended for most people other than professional athletes is D. Ballistic stretching. What is Ballistic Stretching? Ballistic stretching involves rapid and forceful bouncing movements that push the body beyond its normal range of motion.
Studies show that muscles and joints are tightest in the morning. They increase in flexibility throughout the day and peak at 7:00 PM. Because muscles and joints are most flexible in the evening, you have a greater range of motion and the ability to stretch more deeply at that time of day.
To stretch safely, you must adhere to the four main principles of avoiding pain, stretching slowly, stretching the right muscle, and working only the necessary joints and muscles. These guidelines are designed to make your stretching safer and more effective and to increase your awareness of your body.