A massage gun is a handheld device that can be used to alleviate muscle pain. The gun uses needling, also known as acupuncture or acupressure, to stimulate blood flow and break up tissue adhesions.
The benefits of using a massage gun are numerous: it’s portable, affordable, easy-to-use and provides instant relief for pain caused by tight muscles.
If you have been experiencing any muscle discomfort lately but don’t want to go through the hassle of scheduling an appointment with your physical therapist, then this post is perfect for you! I am going to discuss how to use a massage gun at home.
Table of Contents
- The History of Percussion Massagers
- Percussion and Vibration Therapy
- What does a Massage Gun Do To Your Body?
- Step One: Find The Right Spot For Treatment
- Step Two: Apply Pressure With Firmness
- Step Three: Move-In Circles Or Rotate Your Hand
- Step Four: Repeat Steps 1-3 Until Complete Relief Is Obtained
- Massaging Yourself Regularly Can Help Keep Muscles Healthy & Strong
- When to Use a Massage Gun
- How to use a massage gun on yourself?
- How to use a massage gun on the neck?
- How to use a massage gun on the lower back?
- How to use a massage gun on legs?
- How to use a massage gun on feet?
- How to use a massage gun for knots?
- Is a Massage Gun Good for Sciatica?
- How to Use a Massage Gun for Sciatica
- How Long Should You Use Your Massage Gun?
- When NOT to use a Massage Gun
The History of Percussion Massagers
Massaging is one of those things that has been around for ages. Ancient cultures used it as alternative medicine, but many advancements have been made in recent years with this tool. The percussion massager is just one example of such advancement.
This device can be found at most spas today, and they are being used more than ever before. They come in all shapes and sizes, and some even include heaters! So what exactly does a percussion massager do? How does it work?
Percussion massage is designed to help relax muscles while stimulating circulation. These devices vibrate on their own or when pressed against certain areas of the body. Some models will emit light waves into the skin so that the user can see where the vibrations are coming from.
There are two main types of these machines; handheld and stationary. Handheld ones usually consist of three parts: 1) motor, 2) vibration unit 3) handle.
Stationary units tend to be larger and may contain several motors. Both types of machines provide similar results. However, if you prefer something smaller and easier to hold, a handheld model might better suit you.
Percussion and Vibration Therapy
Percussion therapy has existed for thousands of years. Many cultures around the world use it as an alternative medicine tool. And while there are different types of percussion therapies out there, one type stands above them all: Vibrational Therapies.
These vibrational therapies work on the same principle as sound waves do. They create vibrations within our body which help us relax and heal faster.
When we hear sounds like music or voices, we know that the brain interprets these frequencies as positive emotions because they match our natural state of mind.
But did you know that the human ear cannot detect low-frequency sounds below 20Hz? That means that anything under 20 Hz doesn’t register with the brain. Studies show that people who listen to music between 60 – 100 Hz experience higher levels of relaxation.
What does a Massage Gun Do To Your Body?
A good massage gun should do three main things:
1) It should stimulate circulation around the area being treated.
2) It should help relax the targeted areas so that you feel less tense or sore after treatment.
3) And lastly, it should work out any kinks or tightness in the muscles.
How does this happen? Well, when you hit a muscle hard enough, it causes micro-tears in the muscle fibers. As soon as the fiber breaks down, new cells begin growing over the top of each other creating scar tissue.
Scar tissue is very dense and thick compared to normal tissue. Because of its density, it becomes difficult for oxygenated blood to reach the affected area. Over time, this lack of oxygenation leads to inflammation and swelling.
Inflammation creates pressure inside the muscle causing further damage. If left untreated, this cycle continues until your muscle completely ruptures. Once the rupture occurs, the muscle no longer works properly, and pain begins to occur.
The best way to prevent this from happening is to use a massage gun regularly. By using a massage gun every day, you’re helping keep your muscles healthy and strong. You’ll also notice that your muscles become looser and softer.
How to use a massage gun?
Using a massage gun correctly is easy once you get started. All you need to do is follow these steps:
Step One: Find The Right Spot For Treatment
Before you start treating yourself, make sure you’ve found the right spot first! This step is important because not only will you want to treat the correct part of your body, but you don’t want to hurt yourself either.
So before you go anywhere near your back, neck, shoulders, arms, legs, etc., take some time to find the perfect place to apply the device. Start at the bottom of your feet and slowly move up towards your head.
Make sure you have plenty of room to maneuver around your entire body without hitting anything too sensitive. Also, be careful where you put the massager. Don’t let it touch any skin folds or creases. These spots can irritate if rubbed against them repeatedly.
Step Two: Apply Pressure With Firmness
Once you’ve located the ideal spot, press firmly into the surface of the skin. Try to avoid pressing directly onto the bone unless necessary. Bone has more nerve endings than soft tissues, and applying firm pressure could lead to an unpleasant sensation. Instead, focus on the outer layer of the skin.
Pressing lightly into the fleshy parts of the arm or leg may provide just as much relief as pressing harder into the bones. However, remember that there will always be a difference between how hard someone presses versus how badly another person might press.
That being said, try to stay consistent with your application of force. Too little pressure won’t give you the desired results, while too much pressure could harm your muscles.
Step Three: Move-In Circles Or Rotate Your Hand
Once you’ve applied sufficient pressure, rotate your hand slightly clockwise or counterclockwise. Doing so helps loosen up stiff joints and muscles. Moving in circles allows you to target different sections of your body simultaneously.
It also prevents you from accidentally rubbing one specific section of your body twice. When rotating your hand, aim to cover all areas of your body evenly.
Remember that even though you are moving your hands in circular motion, they should remain stationary. Otherwise, you risk hurting yourself by pushing away from your body instead of toward it.
Step Four: Repeat Steps 1-3 Until Complete Relief Is Obtained
Repeat steps 1 through 3 several times throughout treatment. If you feel like you’ve gone overboard during your session, stop for a moment and rest. Then continue when you’re ready. Once you’ve completed your series of treatments, repeat the process until you reach a maximum comfort level.
Massaging Yourself Regularly Can Help Keep Muscles Healthy & Strong
If you haven’t been giving your muscles enough attention lately, now would be a great time to change things up. Using a massage gun daily can help improve muscle health and strength.
The best way to do this is to use the technique described above every day. You’ll notice that after using the method regularly, you’ll begin to experience less pain and stiffness in your muscles. Plus, you’ll see increased flexibility and range of motion.
Of course, all these benefits come about due to regular exercise. But since we live busy lives nowadays, many people forget to get their bodies active. As such, they end up suffering from chronic aches and pains.
Fortunately, massages have proven effective at relieving those symptoms. So if you want to enjoy better overall health, start treating your muscles right away!
FAQs About Massage Gun
When to Use a Massage Gun
When it comes to a massage gun, they’re most helpful when you’ve just worked out or have had a particularly long day. You can use them even when you don’t exercise and have sore muscles from stress or overuse.
However, if your pain is due to an injury, be sure to get it looked at by a medical professional. You can use a massage gun on your calves to relieve any pain and stress caused by walking, running, or standing for long periods at work.
If you’re visiting a physiotherapist and want to speed up the recovery process, then try using the massager after the session is over. It’s not just people who exercise who need to use this type of equipment.
Anyone with back pain caused by stress or injuries can also benefit from a massage gun and those with arthritis and fibromyalgia. You can either opt for a mini version, which is ideal for travel or goes for the more practical option, which will allow you space to reach your mid-back and other hard-to-reach body parts. If you’re looking for a home solution, then choose the larger version as it’s easier to use and gives you more flexibility.
How to use a massage gun on yourself?
Did you know that muscle pain can be relieved by massaging the sore muscles with a massage gun? Most massage guns are T-shaped. This means that the handle is straight. However, some guns have an angled handle, making it easier for you to reach difficult body spots yourself.
Another good thing about using a massage gun is its portability. You can even bring it when you travel. So no matter where you are, muscle pain is not an excuse for not knowing how to relieve muscle pain!
Massage guns don’t need electricity to work, so their portability makes them perfect for outdoor activities like camping or mountain climbing—no need to worry about bringing with power banks or batteries.
How to use a massage gun on the neck?
If you have neck pain, a massage gun can work to relieve the pain. There are different attachment heads you can use depending on what area of your neck you want to target.
For example, use the fork head attachment to work on the muscles along your spine or try using the ball head if you’d like to massage around your neck area. Don’t use too intense of a setting with the massage gun to avoid causing more pain.
How to use a massage gun on the lower back?
You should the lowest setting and slowly massage away if you’re using a massage gun to try and get rid of your lower back pain. We recommend the ball head here as well.
Lower settings are better because they are less forceful, which will make it easier for you to avoid triggering another episode of severe pain. But, again, try taking it slow – it may take some time, but you should get used to it eventually.
How to use a massage gun on legs?
A massage gun might be a good option for you if your pain is in your quads and calves. You’ll want to stay in one area for about 30 seconds. Use the flathead on your legs, and make sure to use it gently at first until you find out how much pressure you can handle.
How to use a massage gun on feet?
There’s nothing like a foot massage to make you feel better, and while it can be great to go out and get one from a professional masseuse if you suffer from foot pain at home or on the go, there is no need to pay for something so easy and inexpensive to do yourself.
Massaging the soles of your feet using a massage gun can reduce both chronic and acute pain in your feet. So if you’ve been running lately and need some relief in the soles of your feet, there’s no time like now to use this guide to learn how to massage your feet using a massage gun.
To get the best results, you’ll need to master both of the attachments that come with most massagers. One attachment is called the rigid bullet head, and it enables you to focus pressure on specific parts of your foot. The other attachment is called the ball head and allows you to massage the whole foot.
How to use a massage gun for knots?
A massage gun can help ease away muscle knots. Massage the knotty area carefully and slowly as you feel it. Start at a lower intensity and use the bullet head to focus on the knotty area. Hover the gun over the knot for about 2-3 minutes.
Is a Massage Gun Good for Sciatica?
The short answer: Yes! A good quality massager can provide relief for many people suffering from sciatica.
How to Use a Massage Gun for Sciatica
You can use a massage gun to treat your sciatica by following the steps below.
Start on the side of the body that is hurting. For example, treat your lower back, thighs, and calves for 1-2 minutes, depending on how much pain you are experiencing on both sides of the body.
If both sides of your body are affected by the symptoms, you can treat them both to ease the discomfort. However, do not put too much pressure on the piriformis muscle as this may injure or irritate the sciatic nerve causing more pain.
Instead of directly targeting the affected muscles with pressure, manoeuvre around them while still treating them with your device. Also, remember to be gentle with yourself, especially if you recently had surgery.
Lastly, don’t press on the sciatic nerve directly as this may cause more pain. Instead, pass the device around this area.
As you do this treatment, make sure that you feel the massage as you go along, and if it hurts, try some stretches or icing the area first. Also, don’t pass the massage gun over bony areas or joints.
How Long Should You Use Your Massage Gun?
Massaging too much in one place can damage the soft tissue. Like any activity, you don’t want to do it every day because your body adapts and stops healing. Find that balance between pain relief and overuse.
When NOT to use a Massage Gun
The massage is an essential tool for recovery, but you shouldn’t try and fix everything on your own. With over 200 muscles in the body, there are parts that only a professional can treat. If you are injured or rehabbing from an injury, it’s best to visit a professional before trying anything at home.
Although it may take some time to get used to the massager gun, there are great benefits to owning one. Using a massage gun can be very beneficial for people who suffer from chronic pain or have just had a personal injury in which they need relief.