To cool down after a workout: Using a massage gun for up to one minute on each muscle group you targeted during your workout helps to maintain blood flow, which brings recovery-boosting oxygen and nutrients, reduces inflammation and promotes relaxation.
Before, during, or after! Really, you can use a massage gun before you exercise, during exercise, and after. There is research that shows that immediate use after exercise can help reduce DOMS. So I typically recommend AFTER.
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.
Both whole body and localized massage gun therapy have been shown to improve muscle mass and strength in older adults. Massage guns can greatly improve muscle endurance, increase power, and improve kinesthetic awareness. The effects include decreased pain, improved muscle tone, range of motion, and circulation.
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.
Do vibration plates help you lose belly fat? Research suggests that they may help you lose belly fat. A study found that vibration plates were better at reducing visceral fat than a traditional aerobic and resistance training program.
Is a massage gun effective in treating cellulite? While massage guns are not a standalone solution for cellulite, they are an effective complement to a holistic approach. Regular use, in conjunction with a balanced diet, adequate hydration, and consistent exercise, can lead to noticeable improvements.
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.
Absolutely. The gentle, rhythmic pulsations of a massage gun can significantly relax facial muscles, much like a professional facial massage. This relaxation not only alleviates tension but can also contribute to a smoother, more youthful appearance by minimizing fine lines caused by stress and tension.
Stay hydrated
Drink plenty of water before and after using the massage gun to help flush out toxins and support overall well-being.
Studies show that using a massage gun before bed may even help lull you to sleep. A study of 73 people found that using a Theragun before bed can benefit sleep. Here's what the study found: 87% of participants fell asleep faster (by an average of 4 minutes and 15 seconds)
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.
“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.
Lactic acid builds up in your muscles after exercise or other activity. This build-up often causes pain and soreness. When you use a massage gun after a workout, the percussion forces muscle fibers to release lactic acid, reducing the soreness you'll feel.
You can use a massage gun whenever you want to relieve muscle tension, but it's most commonly used before workouts to activate muscles and then post-workout to reduce soreness or stiffness, according to UCLA Health.
Foam rollers offer broader muscle relief and help with flexibility, while massage guns provide focused, deep-tissue therapy. Choosing the right tool depends on the kind of relief you're after—whether it's general muscle maintenance or targeting specific areas of tension.
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.
If you're looking to lose fat, it's important to focus on sustainable lifestyle changes that include a healthy diet, regular exercise, and stress management. While massage guns may be helpful for muscle recovery and relaxation, they are not a solution for fat loss on their own.
A study indicated that Whole Body Vibration reduced the appearance of cellulite in women compared to a control group.
These devices have become increasingly popular among fitness enthusiasts and athletes for their ability to relieve muscle soreness and improve recovery time. However, recent studies have suggested that muscle massage guns may also be effective in reducing the appearance of cellulite.
Research shows improved skin blood flow after only 10 minutes of therapy, which could, in long term, improve lymphatic drainage and removal of toxins, and even reduce the appearance of cellulite.
Besides, there isn't any scientific proof that vibration belts can reduce belly fat. Our genetic features also play a vital role in determining the areas in our body where fat gets deposited. Factors like these cannot be altered merely by using a machine.
This is not scaremongering, it is reality: kidneys for example suffer quite negatively from the effects of vibration, and this has been documented for decades, long before vibration plates became popular.