Add to Your Recovery Routine Tool Kit - Percussive Massage Guns
The newest trend in warm up and recovery tools on the market are percussive massage guns. These percussive massage tools closely resemble a power tool (and sound like one too) but provide muscle stimulation to increase blood flow. Keep reading to find out more!
Percussive Massage Guns
Many of us are used to arriving at the gym and starting our workout with foam rolling; likewise, we end our gym time with paying attention to those tight or sore areas through more foam rolling, stretching, or instrument assisted soft tissue percussive massage using our Musclestache (IASTM). We also know that regular body work should be part of our selfcare routine. In between sessions, and in addition to IASTM and foam rolling, percussive massage guns can be an awesome way to increase recovery and decrease soreness.
Percussive massage guns are incredibly easy to use – just turn on and apply to the targeted area and let it for the work for you. Although there is not a breadth of research available regarding percussive massage guns (as they are relatively new to the market), there is mounting support of their efficiency. Further, percussive massage guns may do something that foam rolling can’t due to their quick speed - in theory, a percussive massage gun vibrating at the right frequency may “trick” the nervous system into blocking pain (this is called the “pain gate theory”). This means the hesitation one feels when foam rolling presses on those sore spots can be overcame using a percussive massage gun. Although it is essential to pay attention to the difference between “sore” and “pain,” and pain should be addressed by a professional.
Using a Percussive Massage Gun Before, During, and After Your Workout
Interested in using a percussive massage gun throughout your workout? Let’s look at the benefits of each step:
Before - using a percussive massage gun all over is a great way to warm up before your workout. Percussive therapy heightens blood flow in muscles and helps to turn on your sympathetic nervous system. Start your workout with 5 minutes of gentle generalized percussive massage and then focus on muscles you are going to train that day.
During – In between sets? Use a percussive massage gun to loosen tight/tense areas. Finished weight lifting and moving on to your workout of the day? Percussive massage the muscles just used to get the healing process going.
After – After your workout firing up your sympathetic nervous system again will help your body enter recovery mode – this time turn your percussive massage gun up a little higher, first target the muscles used in today’s workout, then move to generalized percussive massage.
The Takeaway
Percussive massage guns are the newest trend in recovery tools for many reasons. They are simple to use, seemingly effective, help to decrease recovery time, and can be self-applied. However, outside of recovery percussive massage guns can be used before and during workouts to help increase blood flow, ease soft tissue pain, and activate the sympathetic nervous system. Although massage guns are a bit of an upfront investment – they are a great tool to have in your mobility toolbox.