How to speed up your muscle regeneration through self-massage
How to speed up your muscle regeneration through self-massage. Massage guns are the new weapons against muscle pain. Here you can find out what they are good for and how to use them correctly
You can now send soreĀ muscles and tension to the wind – with a massage gun. This device, which looks like a cross between a nail gun and a vibrator, is supposed to loosen muscles more deeply and intensively than any massage tool before it. A physiotherapist explains to us how the massage gun works and how you use it.
How do the massage guns work?
The most important element of the massage gun is the head. It vibrates or makes quick tapping movements that you can use to massage yourself. These movements are also called “percussions”. And these things pack quite a punch: “Even on the lowest level, the intense shocks penetrate much deeper into the muscle than, for example, a fascia roller,” explains physiotherapist Jennifer Dajka fromĀ med2sportsĀ in Hamburg. The vibration improves blood flow to the muscles and supplies them with more nutrients. “This loosens the tissue and you can perform better again more quickly after training,” says the physiotherapist. This means that sore muscles go away more quickly. And you can also use the gun to loosen up tense muscles, for example from sitting at a desk for a long time.
What can the massage tools do ā and what canāt they do?
For anyone who often suffers from tension or wants to train more efficiently, these devices are just what they need: the intensive relaxation provided by the massage guns is only surpassed by an expensive and time-consuming visit to a masseur or physiotherapist. With the handy device, however, you can easily relax your tense or exhausted muscles at home, whichĀ studiesĀ have now also proven – ideal for after work and after training.
However, they are not a miracle cure: “I would not recommend the massage before training, as loose muscles are less stable and therefore counteract the training effect,” explains Dajka. Even with promises such as relieving inflammation or joint pain or activating the lymphatic system, the physiotherapist advises caution: “The strong impacts can trigger a reaction in sensitive areas and make the symptoms worse.” The gun also does not heal long-standing tension or other serious complaints; a professional must be called in for that.
What are the different massage attachments for?
Most models come with several attachments for different applications. These are the most common:
- Ball:Ā You can use this standard attachment anywhere; larger balls are particularly suitable for large muscles, smaller ones for smaller muscles.
- Plate:Ā The flat surface is designed to ensure that the impacts do not penetrate as deeply into the muscle. This attachment is especially designed for large muscle groups.
- Bullet or cylinder:Ā This narrow head is ideal for deep massage of trigger points and knots.
- Fork, U or Y shape:Ā This allows you to reach muscle strands that are around or next to tendons or bones. Perfect for the spine area, neck or the area around the Achilles tendons.
- Shovel:Ā The flat head glides particularly easily over the area between the shoulder and neck.
- Heating head:Ā Some massage guns (e.g. fromĀ RenphoĀ ) also have an additional heating massage head that can heat up to 55 degrees to relax the muscle even more deeply.
Caution: Some manufacturers also supply attachments with air cushions or special suspension, which can then be used for sensitive areas such as joints. But this is more of a waste of time: “I would always advise against massaging areas other than the muscle, especially not without medical advice,” warns Daijka. Joints and inflammation often need a gentler method to heal, for example cold packs or sports ointments.
What should I look for when buying a massage gun?
Do you want to fight tension with a massage gun? Then you can choose from a wide range of options online. But pay attention to the following things:
- Weight:Ā If the gun is too heavy, your thigh will be relaxed after use, but your arm will be sore. For reference: most devices weigh between 0.8 and 1.5 kilos. Example: massage gun fromĀ MebakĀ weighs 950 g or mini massage gun fromĀ TekValueĀ weighs 500 g.
- Battery:Ā The full massage can easily take more than 30 minutes, the battery should be able to last at least that long. If you want to take the tool to the gym often, for example, a long-lasting battery is particularly important. Example:Ā Massage gun from WellaxĀ , can massage for up to 10 hours. The massage gun Massage Gun fromĀ RenphoĀ is equipped with a lithium battery and thus ensures stable, long-lasting maximum performance.
- Power and levels:Ā The “percussion”, i.e. the impacts or vibrations, is measured in beats per minute. High-quality guns have around 3,300 beats/min. However, it is important that the device also has enough levels to reduce the intensity if necessary. Example: Massage gun from Burnnove: 99 levels, up to 3300 beats per minute and with noise regulation function at 35-45 decibels; or massage gun fromĀ AldomĀ with 30 levels, maximum 4800 beats/min.
- Features:Ā Depending on how you want to use the device, different features are useful: More attachments for more targeted massages, robust design and a particularly long battery life for on the go, volume of less than 40 decibels for homes with thin walls. Example:Ā WELTEAYO massage gunĀ , volume of less than 45 decibels.
How do I best use the massage gun?
You see: The massage gun has enough power under the hood to relieve even the worst tensions. But it can also damage other areas. “Basically, only physically healthy people should use the massage guns,” advises the expert. The physiotherapist has these tips for the optimal effect:
1. Where do I use the massage gun?
The large muscles such as the leg muscles, back, buttocks, arms or chest muscles are particularly suitable. To do this, point your head at the “muscle belly”, i.e. the middle of the muscle strand. “On the other hand, you should not go over joints, bones, inflamed or injured areas. The head, intimate area and the spine are taboo.”
2. When is an application effective?
Use the device to relax, for example on days when you don’t train. The massage can also be beneficial after work or after a workout.
3. How do I best use the tool?
First, set the level so low that it is not uncomfortable (otherwise the muscle will cramp instead of relaxing). Then, while using the massage gun, move it the whole time, for example in a circular motion or up and down. The physiotherapist advises: massage each muscle for a maximum of 2-3 minutes. For the back area, it is best to massage with a helping hand in order to reach the points with the “right there” effect.
4. Who is not allowed to use the massage gun?
If you have problems such as osteoporosis, diabetes, varicose veins or other vascular, joint and bone diseases, or have recently taken a lot of cortisone, do not use the massage gun without the advice of an expert. People with pacemakers or artificial joints should avoid the device completely.
Massage guns don’t solve serious health problems, but they are the perfect solution for relieving and preventing sore muscles and tension at home. This way, you’ll quickly be relaxed and fit again.