Learning how to use a massage gun for muscle relief.

Using a massage gun is straightforward and uncomplicated, so much so that you might question why we’ve written about it!

Utilising a massage gun is relatively straightforward; however, it is important to exercise caution and discernment. Additionally, there are some situations in which you should avoid using a massage gun and tricks to optimise your massage gun use.

We’re here to provide you with advice on how to use massage guns and maximise their benefits, even if you already have a basic understanding of them. This way, you can enjoy faster post-workout recovery.

Introduction to Massage Gun Therapy

A massage gun, also known as a percussion massager, or handheld massager, is a handheld tool that provides pulsed massage or vibration therapy. These can be used to relax sore muscles, improve circulation, increase flexibility, and accelerate healing.

The following are the basic steps for utilising a massage gun correctly:

1. It’s recommended to SWITCH ON the massage gun before contact with your body. If you activate it while in contact with your body, the intensity could be too much and potentially cause bruising.
2. Most massage guns, have multiple speed levels. It is important to begin at the lowest level of intensity. As you have had no option to decide your resistance level, starting out on a higher setting can be somewhat excruciating. Also remember that soreness could emerge from muscle tears or extended inflammation. Beating the muscles excessively may bring forth more damage than improvement. Greater is not really always better.
3. When using a massage gun, maintain light to moderate pressure as you smoothly drift it over the areas in need of relief. Try to keep your movements fluid and allow the massage head to do its job without putting too much pressure on the body.
4. Take it easy! The percussion massager you acquired was to alleviate muscle tension, not worsen it. Should you be too tense and contract the muscle while functioning the gun over it, you won’t be receiving the complete advantage of the tool. Just inhale and exhale slowly, and gently move the massage gun along the muscle.

 You should not use a massage gun on bony areas, bruises, open wounds, or musculoskeletal injuries. If you’re living with arthritis, fibromyalgia, osteoporosis, or any other musculoskeletal condition, it’s best to consult your doctor before using a massage gun.

Recommended Use of Your Massage Gun

Using a massage gun can create that good kind of pain – the kind of pain you feel when a massage therapist works out a knot. While using a massage gun on sore, tight muscles can be a little painful, it feels good to loosen things up.

That being said, you can definitely have too much of a good thing.

The same way exercise creates micro-tears in the muscles, using a massage gun delivers micro-traumas to your muscles with each percussion. Over the short-term, massage guns help improve blood flow and relieve tightness, but prolonged use can have the opposite effect if you’re not careful.

Follow these guidelines for the most benefit:

1. Before a workout or activity, target your muscles with the massage gun for up to 30 seconds to activate the muscles and nerve fibres.
2. Mid-workout and feeling a little tired? Muscles starting to fatigue or spasm? Give them a little boost with another 15 second session.
3. According to a recent study published in the Journal of Clinical and Diagnostic Research, percussion therapy is just as effective as massage when managing delayed-onset muscle soreness (DOMS).(4) Allowing at least an hour or two of rest between treatments, use your massage gun for up to two minutes on each muscle group when battling DOMS or recovering from a workout. This procedure can then be repeated throughout the day.¹

 In general, it’s safe to use a massage gun daily if you follow the standard protocols and only treat each muscle for two minutes. If you start feeling intense pain, discontinue use immediately.⁵

Learning how to properly use massage gun attachments will help optimise the benefits of a massage.

The BodiSure Massage Gun Pro comes with several interchangeable tips or attachments, such as the 6 standard ones depicted below. If you’re not sure how to use the various massage gun attachments, let us explain.

1. The Large Ball is the most popular attachment for massage guns. It can be made of dense rubber or hard foam, depending on the brand. This attachment can be used to target large and medium muscle groups such as the glutes, hamstrings, and quads, making it highly versatile for different kinds of treatments.
2. Small Ball is usually used for massaging your arms, thighs & calves. It is also great for targeting smaller muscle groups and areas that are harder to reach.

3. Umbrella is a multi-purpose attachment that can be used on multiple parts of the body, such as the shoulders, back, neck, and feet. It works by providing a broad range of pressure points to help loosen up tight muscles.

4. The Flat attachment head is great for multifunctional use. It can be used on the pectoral muscles, glutes, and legs, ideal for smaller muscle groups. Plus, its rounded design with no sharp points makes it safer to use so you don’t have to worry about hurting bones during the massage session. This head is great for relaxing and shaping your muscles.
5. The Bullet attachment is the best option if you want to use your massage gun on specific points or knots. It’s perfect for targeting certain spots on the body, such as meridians, palms & soles. 
6. The U-Shaped attachment – The double-pronged head facilitates one to focus on regions such as the spine. In case you’re cautious, you can utilise the massage gun softly along the rear of the neck. To attain this, start off gradual and on the lowest setting to appraise your resistance. It may also be employed for other areas like the leg muscles or close to the Achilles tendon.

  Using A Massage Gun Post Workout

After a tough workout, your sore muscles need some rest. A massage gun can make recovery quicker and easier than using a foam roller.

Unlike foam rolling, massage guns utilise percussive therapy to address workout-related soreness and pain, while helping people with recovery.³

Do take into consideration that your muscles are already extended, stressed, and inflamed. Strictly observe the 2-minute regulation for each muscle group as carefully as possible. The last thing you wish to do is make the tenderness worse or bring about additional harm. You simply want to use it adequately sufficient to flush away lactic acid from the muscles, that causes the muscle pain.

Those who do physically demanding work or are constantly standing/sitting at a desk can benefit from percussive therapy. According to Connor Derrickson, a performance coach at Future, an app that connects clients and personal trainers, percussive therapy increases short-term muscle flexibility, which is why some athletes use it as part of their warm-up and cool-down routines.⁶

In addition to using the massage gun, be sure to drink lots of water. Bear in mind that exercising and applying the massage gun will improve blood flow and general circulation. If you aim to get rid of the impurities and lactic acid discharged in the blood, water is a big help. Even though there is no precise science indicating exactly how much water one should consume, it is commonly suggested that drinking 2-3 litres daily should suffice in order to evade dehydration.

Should you Apply Heat Therapy After Using a Massage Gun?

Using a massage gun enables rigorous muscles to be eased. Unravelling those pressure points and strain call for intense muscle manipulation, which can render your muscles quite sensitive. So, it is advised that you abstain from heat for a specified length of time after using the massage gun. Blood flow in your body has already been promoted, and the muscles are at their peak energy, no requirement to create any extra warmth!

Can You Use a Massage Gun For Weight Loss?

Massage guns can’t directly cause weight loss but can be used as an aid in the process. That’s why you may have heard that massage helps people lose weight – let us explain further.

Massage is thought to help with weight loss due to its potential for stimulating the lymphatic system, which helps remove toxins, lactic acid, and other impurities from the body. Stimulating this system may increase metabolism and enhance fat-burning ability, resulting in improved overall bodily performance.

The logic behind this idea holds up, and research suggests that mobilising the lymphatic system can help fight obesity.²

It makes sense that using a massage gun after exercise sessions can reduce muscle soreness and avoid potential injuries, supporting sustained high intensity workouts as well as aiding weight loss.

If trying to lose weight, relying solely on a massage gun for results may leave you disappointed. Instead, focus on a comprehensive lifestyle approach including proper nutrition, physical activity, restful sleep, and appropriate recovery activities. Use a massage gun to enhance your routine rather than as the core of your weight loss program.

Massage guns are very effective in providing relief, but as with anything else it is important to use caution and operate them responsibly.

If you’re considering a massage gun as a form of relaxation, recovery, to improve your body’s range of motion or just for an overall feel-good experience, go for it! But please use it in a safe and responsible way, and always get your doctor’s opinion if you have any queries.

The BodiSure Massage Gun Pro is an effective handheld muscle therapy device, utilising a 2800rpm brushless high torque motor and 6 different massage heads. It works through powerful vibration to help relax tight muscles across multiple areas of the body.

This muscle massager allows you to customise the intensity with its 5 speed settings, and it’s lightweight and cordless design with a comfortable grip makes it easy to use. It also features a 15-minute timer to help relax tired muscles, perfect for post-exercise recovery.

The BodiSure Massage Gun Mini is an effective deep tissue handheld muscle massager which utilises a 2500rpm brushless high torque motor, 4 interchangeable massage heads and powerful vibration for relaxing muscle groups in various areas of the body.

This handheld, cordless muscle massager is perfect for post-workout relaxation. It has adjustable speed, a lightweight and comfortable design, making it easy to use and can be used to relieve sore muscles.

Both massage guns feature a powerful 2000mAh rechargeable battery has a 4-8-hour charge, giving you more time to do what really matters!

Sources:

1. Delayed Onset Muscle Soreness (DOMS): Symptoms, Causes, Treatment (healthline.com)
2. Possible ways to combat obesity by mobilizing the lymphatic system – Vital Record (tamhsc.edu)
3. cnet.com
4. washingtonpost.com
5. athletico.com
6. cnet.com