As the lock down guidelines eased, like many people I ventured back to gym. I missed lifting weights and challenging my muscles again. Unfortunately, the new workout routine resulted in sore muscles. Because I did not want the sore and stiff muscles to create roadblocks on my fitness journey, I investigated solutions for sore muscles and recovery. I was not surprised that massage is most highly recommended physical therapy treatment. However, traditional massage requires considerable time and expense. That is why I decided to research a massage gun as an alternative. I share with you what I learned that may help shorten your exploration for a massage gun.
What is a Massage Gun?
A massage gun is a handheld device that looks like a power drill. It delivers vibration or percussive deep tissue massage therapy to the muscles with quick bursts of pressure. This isolates specific muscles to effectively loosen them, stimulate blood flow to the area, and relieve pain and inflammation. Because you can use the massage gun in the privacy of your own home you can save both time and money.
The massage gun works by increasing blood flow and reducing lactic acid in the body to speed up muscle recovery. The vibration from the massage gun also helps oxygen get to the muscles to relieve pain and cramps while loosening tight muscles to improve range of motion.
In addition to helping with pain and injury, treatment with a massage gun offers other health benefits, including better sleep and a stronger immune system. It can also help individuals with anxiety, depression, digestive issues, and fibromyalgia
While the massage gun is great for muscle soreness and pain, it may not be appropriate for injuries including pulled muscles, sprains, tendonitis, and broken bones. When in doubt about using a massage gun on an injury, consult your doctor or physical therapist.
For best results, most experts recommend using the massage gun on sore muscles for 15 seconds to no more than 2 minutes. Use short 15-30 second sessions to activate or reactivate muscles. Use longer sessions up to 2 minutes for relieving pain and muscle recovery.
Most people do not need to use a massage gun daily. Overuse can cause pain and bruising. If it is causing more pain than relieving it, stop using it and let your body recover.
What to look for when purchasing a massage gun?
Here are some guidelines to consider when selecting a massage gun.
• Construction – Select a massage gun that is built to last. It should be made with durable, high quality materials.
• Size – Massage guns come in a wide variety of sizes that range for units that require two people to operate to small portable units. Consider what size would be most convenient for you. If you plan to use the unit on yourself, you are better off with a smaller device that you can operate easily.
• Design – Select a model that is user-friendly and ergonomically designed so you can hold and operate it easily. Look for a model that feels comfortable in the hand. Models that have longer handles typically offer the most comfort. Also, consider how heavy it is. If it is too heavy it will cause hand fatigue.
• Heads/attachments – Most massage guns come with a variety of interchangeable massage heads or attachments. These attachments allow you to target different muscles and adjust the pressure you apply on them. Usually, the more massage heads included with the gun the better.
• Speeds – A massage gun’s speed is measured in percussions per minute (given as revolutions per minute, or rpm). Faster guns pulsate more quickly. Low-speed massage guns do not typically provide much relief, so it is a good idea to choose a gun with multiple speed options.
• Battery – Most massage guns are cordless and run on rechargeable lithium or lithium-ion batteries. Battery life is important because you want the unit to last throughout the entire treatment. Look for a model that runs for at least 30 minutes per charge, so you have enough time to treat all the areas you want to target.
• Sound – Massage guns make noise, which can range as high as 110 decibels. I suggest avoiding noisy massage guns because they are distracting and can diminish the relaxing experience of a massage. Look for a gun that features some type of noise-dampening technology that operates below 75 dBs.
• Price – Price can vary from low end units that cost $65 up to high end models that cost over $1000. The biggest difference between models is that higher priced models are faster, quieter, have more features and attachments, are built better and have a longer battery life.
How to use a massage gun
Like any piece of equipment, it is important to use the massage gun properly. This will ensure that you get the most benefits from it and avoid injuring yourself or others. Here are some practical tips that will help you get the most from your massage gun.
• Turn a massage gun on before you touch it to your body. If you turn it on while in contact with the skin, you may bruise yourself.
• Start with the lowest speed. This lets you gage if the pressure is appropriate and avoids pain and bruising. As you become comfortable with the pressure, you can increase the speed.
• Do not press the massage gun into your muscles when you first start treatment. Instead, allow it to glide gently over the skin. You can then gradually increase the pressure as you go back over the muscle.
• Move the massage gun slowly over your treatment area. As a rule, do not cover more than an inch per second.
• Loosen tight muscles and knots. If you have a knot, allow the massage gun to sit on the area — without pressing into it — for several minutes. This helps loosen up the muscle and soothe any stiffness.
• Take deep, slow breaths as you use the massage gun. It helps you relax, making the entire treatment more soothing and beneficial.
• Hydrate. Be sure to drink water before and after a session.
Phil Recommends
Because I use the massage gun on myself, family members and clients, the perfect massage gun for me is the Lifepro FusionX. It is portable, ergonomically designed, easy to use and remarkably effective. Here is a quick recap of its specifications.
• Light weight – 2.16 pounds
• Quiet – 60-75 dBs
• Five speeds 1,600-3,200 RPM
• Five attachments including one with heat
• Battery life of 3-5 hours
• Well-constructed with a Lifetime Guarantee
• Portable with custom carrying case.
• Online support.
• Priced at $199
I use the Fusion X to activate my muscles and increase blood flow before I work out. I also use it after I work out to enhance recovery, and the day after to reduce soreness and increase mobility. It is the perfect tool to keep you going strong and moving pain-free,
To learn more about the Lifepro FusionX Precision Massage Gun go to Amazon.com.