To maximize the benefits of both stretching and a massage gun, seamlessly incorporate them into both your pre- and post-workout routine. Before your workout, start with dynamic stretching to prepare your muscles for movement, followed by targeted massage gun use to release any tension.
The idea is to stretch the muscle first, then gently use the massage gun along the stretched area. Slowly increase the stretch as you feel the muscle loosen. You can try this on your shoulders, thighs, hip muscles, and buttocks, as long as you can stretch the muscle and reach it with the massage gun.
Stretching before a massage is immensely beneficial to reap all the advantages a massage gives. When hoping to receive a sports or rehabilitative massage, stretching beforehand helps to relax the muscles and improve circulation. This can lead to quicker recovery from physical stresses and restoration of tissue health.
In conclusion, the best times to use a massage gun for optimal recovery are post-workout, pre-workout, and during rest days. Utilizing a massage gun within the first few hours after exercise helps with muscle recovery by improving blood circulation and reducing inflammation.
100% you should roll before you stretch!!
Rolling is utilised to break up tightness and density within muscle tissue. This then enables us to lengthen out the muscle with stretching exercises to really build long-term flexibility. The best way to describe this is the rubber band analogy.
When pressing too firmly, the sensation can be too painful for you to relax which defeats the purpose of using the massage ball in the first place, it could also potentially irritate the area. You are looking for a “good pain”.
After a workout can be a great time to stretch since your muscles are already warm—this is when static stretching comes back into play, as you're more likely to reap the benefits.
Proper Use of a Massage Gun
Move the gun slowly over the target area, spending about 15-30 seconds on each muscle group. Avoid staying in one spot for too long, as this can cause bruising or tissue damage.
“If you're treating a more specific area, having more control with a smaller head can be helpful and also improve safety with its use.” Manage frequency. While you can use a massage gun daily, Dr. Aeder recommends limiting use to two to three times per day.
"Before exercise or activity, use heat to reduce joint stiffness and improve joint flexibility. After activity, use ice to reduce post-exercise discomfort." Heat and ice also have a place in between activity and exercise.
When combined with regular massage techniques, assisted stretching not only keeps your muscles supple, it helps your massage therapist work more effectively. Stretch massage alleviates strain on your joints and has a slew of other benefits, including: Enhanced flexibility.
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.
However, massage guns have to be used correctly if you want to receive their benefits, and you'll want to have realistic expectations for how they can help. Massage guns also aren't a replacement for professional physical therapy or stretching, and they're most effective when combined with stretching and foam rolling.
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.
Using a massage gun on your hamstrings can be a great way to relieve muscle tightness and pain. The increased blood flow in muscles increases the removal of lactic acid and other waste products. As soon as you get rid of lactic acid, your hamstrings pain starts to fade.
Don't overdo it.
Experts advise not to use a massage gun for more than 10 to 15 minutes and to avoid concentrating on a specific area for more than one to two minutes per session. Using your massage gun for too long can be counterproductive, resulting in soreness, increased tightness, and bruising.
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.
Both foam rollers and massage guns are valuable recovery tools. However, foam rollers are better for a lighter touch and larger muscle groups, whereas massage guns can target muscles and smaller areas with a deeper massage. This makes them more useful for specific pain points.
Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain.
Believe it or not, by incorporating stretching into our daily routines, we increase our ability to build muscle mass and tone throughout our bodies.
Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength.