After a long day on the desk or kitchen or roaring around your warehouse, nothing beats a relaxing massage.
What are the options here?
Massage therapy (oh, no, there is no time to book a spa)
Massage Gun (You have it available at your utmost convenience)
The choice is clear. But have you ever wondered about the right way of using a massage gun? Or how the masse gun works?
Wait, how a massage gun benefits you?
Massage guns often referred to as percussion massagers, percussive treatment, and vibration therapy provide many of the same benefits as massage therapy without the cost or hassle of traveling to a massage therapist, which is currently limited due to distance.
These electric massagers, which cost approximately $100 and look like power drills, provide a powerful message and often have attachments like hardening balls and finger-like points, as well as several settings.
So, how does the magic of the massage gun works? We are about to find it out…
How does massage gun work?
The guns give percussive or vibration therapy by frequently applying bursts of pressure to muscles in a quick up-down action, similar to a small jackhammer.
Percussive therapy and vibration
Percussive therapy is the one behind improving blood circulation. It is a technique that applies force to specific body parts and improves blood circulation. There are various reasons blood flow is blocked or causes inflammation. However, most doctors recommend percussive therapy to heal the damage.
Muscle tension reduces, the range of motion increases, and muscle recovery accelerates by percussive therapy. Unlike vibration therapy and foam rolling, percussion therapy massage guns may penetrate up to an inch into your soft tissue, engaging your muscles and supporting your brain in releasing stress.
Most people consider, and it is also suggested by some experts, that Percussive therapy is more effective than a vibration. Well, this is because the vibration was previously associated with the immediate pain or soreness relief for a specific part of the body.
Due to its lack of ability to deeply heal the tissues, most people were used to relying on aggressive therapies sessions.
So, now that technology is advancing, we have better tools such as massage guns to offer percussive and vibration therapy altogether. Massage guns can now offer you both vibration therapy and deep tissue massage. Intense muscle stimulation is not the basic part of these massage guns.
Now, the question is, how to make full use of a massage gun? First of all, understand all of its attachments in detail.
How to use massage gun attachments
Every percussion massager comes with a choice of massage gun tips or accessories that may be swapped out. The following four examples are very typical. Allow us to help you with your concerns about the attachments.
Most massage guns come with one or more of these five attachments, regardless of the brand:
Soft padded (air cushion)
1. The Bullet attachment
If you want to utilize your massage gun to target certain trigger points or knots, this is a great alternative. This massage gun attachment is great for targeting a specific body part, such as the shoulders or other ligament attachment spots.
It enables you to penetrate deeply into the tissues. It's fantastic for trigger point massage, but don't use it for more than 15 seconds on each muscle group. It's unlikely to be the one you use the most for the same reason.
2. The Fork attachment
The dual-pronged head lets you focus on certain areas, such as the spine, which may be beneficial for people suffering from lower back discomfort.
You can use the massage gun to softly massage the back of the neck if you're careful. To do so, start slowly and with the smallest amount possible to determine your tolerance.
It can also be applied to other body parts, such as the calf muscles and Achilles tendon. Yes, because two heads are better than one, you'll get twice as much pinpointed force and coverage with the fork.
However, some experts may recommend that you should not use it on your spine because it is a very sensitive area, and the fork attachment could cause pain.
3. The ball attachment
This is the most frequent massage gun attachment. It's made of either dense rubber or rigid foam, depending on the manufacturer. It's the most versatile attachment because it can treat both large and medium group muscles, including the glutes, hamstrings, and quads.
This attachment is excellent for speeding up healing and minimizing muscle discomfort following workouts. It provides a more gentle treatment on bony areas and sensitive muscle groups because it is constructed of a softened material.
4. Flat Round
It is a fantastic massage gun attachment that may be used for a variety of purposes. The flat head is perfect for minor muscle areas and full-body massage, from the Pecs to the Glutes to the legs.
It won't hurt as much if you run over bones when massaging because it doesn't have any sharp edges.
This massage gun attachment is excellent for shoulder blades and IT bands, as well as for full-body massage and relaxation.
It's been specifically designed for smaller surface areas and is also particularly useful for muscle groups with more dense fibers.
5. The padded round attachment
Air is used to buffer the percussion of the cushioned spherical attachment. It's very nice to use around bony prominences like the spine, shoulder, wrists, feet, and even the upper neck.
The padding gives you a little "give," so if you hit your wrist bone, you won't fall off the table like you would with a hard attachment. Instead of using the fork, this is the head to use for your lumbar and thoracic paraspinal. It's the finest attachment to utilize when you're working with delicate or bony areas.
That isn't to suggest that this attachment doesn't provide you with a good massage. The cushioned round isn't completely soft; it may nevertheless offer effective percussion to your aching muscles.
How long should you use a massage gun?
When you use a massage gun, you may feel a little discomfort. If you have ever gotten a massage from a therapist, you would know how it feels when they work out a knot. While massaging stiff, tight muscles with a massage gun can be uncomfortable, it feels good to loosen things up.
With each percussion, a massage gun sends micro-traumas to your muscles, similar to how exercise causes micro-tears in the muscles. Massage guns can assist enhance blood flow and reducing tightness in the short term, but if you're not careful, they can have the reverse effect. So, it is always preferable to ask your trainer.
Where should you not use a massage gun?
To begin, when massaging muscular sprains, strains, inflammation-related injuries (such as tendinitis), or shattered bones with any massage gun, proceed with caution. Before utilizing a massage gun or comparable equipment, see your doctor if you have any injuries or persistent health concerns.
Experts advise that if you are pregnant, you should see a doctor. Is there anything else that's a strict no-no? Using it on the head or genitalia is also not a good idea or safe.
1. How to use a massage gun on quads?
Since the quads are regularly used, they can become tense and tight. Use a fork or a bullet head attachment for deep knots. Allow only a few seconds for the massage gun to rest on the area.
Things to remember while using a massage gun on Quads:
Apply the massage gun across each side of the quad and stretch intermittently before working out. This will promote quad flexibility and prevent spasms during activity.
Avoid applying pressure to the massage gun while it is resting.
Throughout the activity, take a deep inhalation and exhale breaths.
Make sure the gun is only used on your quad and not your knee cap or femur bone.
2. How to use a massage gun on your legs?
Choose the attachment head and power settings that are most comfortable for you. Experiment with the various possibilities.
We recommend simply moving the massage gun freely on your thigh to relieve leg discomfort and tired muscles. Experiment with different types of movement, both along and across muscle fibers, and see what feels best to you. The basic goal is to make contact with as many fibers as possible.
Do this for at least 2 minutes.
3. How to use a massage gun on your feet?
The massage gun utilizes percussion therapy to alleviate pain and aid in the treatment of plantar fasciitis. With 4-5 attachment heads and 4-speed options, you can tailor it to your specific needs.
Sit down and cross one foot over the other's knee. The cannon can then be used gently on the sole of the foot, making careful to set the optimum pace and allowing the percussions to work their magic to relieve pain and soreness.
4. How to use a massage gun on calves?
After a leg workout or a run, massaging your calves is a good idea. Move the massage gun along the calves, feeling for sensitive areas each time. Before going on, stay in one spot for 10 seconds. Massage one leg for 1-2 minutes before switching to the other. For best results, try using the flathead.
Begin by seated. Raise the leg that has to be treated. From ankle to knee, massage the outside of your calf.
You can use this workout for regeneration (levels 1-2) or activation (levels 3-4), depending on the selected level (levels 3-4).
5. How to use a massage gun on the upper back?
Run the massage gun back and forth along the muscle fibers in your upper back. Perform this exercise on each section of your back for 10 seconds. Remember, a gun with better ergonomics will do a better job. If you're doing it yourself, use the round attachment head. If you have a helping hand, they can help you get the greatest results by using the flathead.
6. How to use a massage gun on yourself?
Let the massage headrest on the desired area and massage your sore muscles. There's no need to exert excessive force or pressure on the affected area. After a few minutes of holding the massage gun in the same spot, begin moving it at a slow and steady speed. It's best if you keep your speed under one inch per second. If you come across any knots or tight spots along the way, linger there for a few moments before going on.
For up to two minutes, concentrate on the larger muscle groups, such as the hamstrings. Brush past the smaller muscle groups, such as your wrists, if you spend more than 30 seconds to one minute hovering around them.
7. How to use a massage gun on piriformis?
Pick up the massage gun and slowly move it around the hip area. However, when exerting pressure on the nerve, especially around the piriformis muscle, be cautious. Pushing right on the piriformis for more than three seconds is not recommended. Furthermore, moving the massage gun directly on the piriformis will irritate the piriformis. As a result, your sciatic nerve will bear the brunt of the pain. So relax and let your massage gun do the work; no more pressure is needed.
A massage gun is a great device as it is helpful for various muscles. Relax your sore muscles by choosing the best massage gun by Zarifa.
You know the ways to treat your leg, feet, back and even thighs. So, all that matters now is the right choice of a gun. But yes, you must consult your doctor as you might have some injuries and massage gun can be a trouble for them.
Otherwise, read the manual, keep this guide in mind, and if you have any experts to turn to, you can always use their experience to have a better session using a massage gun.