The touted benefits of a massage gun are fairly spectacular – boosted immunity, muscle restoration, flexibility and joint mobility, to call a few. A massage gun is a handheld gadget that makes use of vibration remedy to emulate a method known as ‘tapotement’, the place therapists transfer their arms in a quick and rhythmic method to stimulate the nerve endings within the goal space.
In line with sports activities therapist Willum Ogden, head of medical at Move Restoration (opens in new tab), this stimulation of the nerves promotes a number of issues, together with elevated blood movement and lymphatic drainage, which might contribute to a rise in muscle flexibility and joint mobility.
“Massage guns can also help with tight shoulders, necks or backs from sitting at a desk, as well as being used to warm up muscles before the gym or as part of your post-training recovery,” he provides.
To make use of a massage gun, Ogden says to keep away from bony areas and give attention to the muscle tissues, shifting the gadget in a round method up and down or left and proper. The finest massage gun can value wherever between $39 to $650, they usually can be utilized daily. For finest follow, don’t use one for longer than 10 minutes in anybody space and keep away from them if in case you have a pacemaker.
Learn on to find extra potential benefits of these useful units.
1. Promotes blood movement
“Applying a massage gun to an area on the body creates a sort of rippling effect along the skin, like waves,” explains Ogden. This enhances the speed of blood attending to the realm, as 2014 analysis (opens in new tab) discovered.
“By boosting blood flow, the targeted muscle gets a greater rate of delivery of fresh blood with higher levels of oxygen and nutrients, both of which are essential for muscle recovery and healing,” he provides. “The increase can also contribute to reducing swelling and inflammation, as well as a host of other benefits.”
2. Encourages lymphatic drainage
Massage weapons might assist our our bodies to combat an infection as a result of they provide the lymphatic system a increase. This half of the physique is answerable for our immunity, and its job is to guard us from sickness and illness.
In addition to combating in opposition to an infection, the lymphatic system strikes lymph fluid from physique tissues into the blood and will get rid of physique waste and toxins.
“You may have heard of lymph nodes and these act as a filter – they are basically the body’s ‘waste disposal points’,” says Ogden. “They trap or destroy anything harmful that the body doesn’t need, sieving out lymph fluid and waste products such as lactic acid and deoxygenated blood, which the body then expels or excretes via sweat, urine or bowel movements.”
By lowering the quantity of lymph fluid within the physique, the muscle tissues can carry out optimally and received’t really feel as heavy after a exercise.
3. Will increase muscle flexibility
A massage gun may also relieve soreness and stress within the physique by releasing stress and fluid deep within the muscle tissues to reinforce tissue metabolism.
“A massage gun can help a muscle and its thousands of fibers to relax and be less taut,” says Ogden. “This has been shown in many studies. In one 2013 study (opens in new tab), massage guns were found to significantly increase the flexibility of the hamstrings.”
A 2021 examine (opens in new tab) additionally discovered that simply 10 minutes use of a massage gun on the decrease limbs might promote flexibility.
4. Higher joint mobility
“Any benefit of using a massage gun on a muscle indirectly helps to improve joint mobility too,” says Ogden. “This is due to how our muscles are connected via tendons into bony origins. If you take away some of the tension from a muscle or help it to relax then the subsequent tension on the joint is also reduced.”
A 2013 examine (opens in new tab) on the impression of massage weapons on joint mobility discovered that they have been efficient in bettering hamstring flexibility and relieving tightness. In the meantime, 2019 analysis (opens in new tab) discovered that they have been significantly good for knees.
5. Will increase muscle restoration (by lowering DOMS)
DOMS, or delayed onset muscle soreness, is that achy or stiff feeling you get after intense, new or unfamiliar train.
“DOMs is a common by-product of exercise, typically through overtraining the muscle, trying a new exercise or eccentrically loading the muscle,” explains Ogden.
When you can’t keep away from DOMS utterly, a number of research have revealed that massage weapons can assist to cut back the ache and soreness – in flip rushing up muscle restoration. One 2014 examine (opens in new tab) discovered that the use of a massage gun for 5 minutes after an arm exercise was considerably higher at lowering post-training stiffness in contrast with a conventional massage.