We frequently receive the following question on social media:
“When do I use my massage gun?”
From the Koulness team, we have decided to write a response to make it clear when is the best time to use a massage gun in your workouts.
BEFORE YOUR TRAINING
Massage guns are considered primarily as “recovery” tools in today’s physical culture, but… can we use them before training?
Josh Orendorf , PhD in Physical Therapy, NSCA Personal Trainer, and owner of Paceline Physical Therapy says that massage guns are typically used to relieve tight muscles and temporarily improve circulation. In addition, he claims to have discovered that they can be very beneficial before training, as they increase blood flow in a very local way, which prepares the body for training, while significantly reducing the risk of muscle injury.
Actually, using them as a warming tool helps you prepare the tissue for the training load, in the same way as with a foam roller, but getting rid of that painful sensation, much more pleasant with a massage gun.
The theory tells us that percussion therapy is producing various effects during a warm-up. First of all, it increases the blood flow in the selected muscles. Second, percussion is activating the sympathetic nervous system, what we commonly call the fight or flight system, preparing your body for physical activity and sports.
USING THE MASSAGE GUN BEFORE TRAINING
To use the massage gun before training, place it on top of the muscle group you want to prepare for training. For example, if you are going to bench press, you will need to hit your pecs and triceps, or if you are going to do chin- ups,
you will do the same with your lats and biceps. No more than 30 seconds per muscle, working only along the muscle belly, never in the joint. Accompany the massage with pressure and active movements that imitate the movement to be performed, you will notice the difference.
DURING YOUR TRAINING
Between series, you can also take advantage of a massage gun, improving the sensation intense areas, so you can get the most out of your next series. To take the example from before, you may feel that after a few sets of bench presses, your pecs start to complain and you will notice them less functional. Point and shoot! Massage each side for a few seconds and you will see the effect.
Scientific evidence tells us that statically stretching a muscle can decrease strength and power, so it is not recommended before or during training. Instead, applying your massage gun for 15 seconds at very high frequencies to a tight muscle area increases blood flow to the muscle and keeps it reactive, improving sensation without impairing the rest of the workout.
MASSAGE GUN AND EXERCISE
AFTER YOUR TRAINING
Orendorf notes that massage guns can also provide post-workout benefits, due to the percussive effect that helps remove excess lactic acid from the muscles and the sensation of muscle pain.
When you are done with your training, your body will be in a state of considerable fatigue.
With the best massage guns uk, you can help him reduce excess muscle tone and improve recovery. The quality of recovery is highly dependent on the parasympathetic nervous system, which helps to control rest and relaxation, causing your body to switch to “recovery mode.”
USING THE MASSAGE GUN AFTER TRAINING
If you are using the massage gun to do this, take long strokes (90-120 seconds) at low speed, moving each muscle group up and down, with low massage frequencies. Rest is assured. In addition, it can have an effect (although to this day it is little studied) on the assimilation of lactic acid.
TRAINING MASSAGE GUN
CONCLUSION: ADAPT THE USE TO YOUR NEEDS
Current evidence, accompanied by expert opinions and the clinical experience of many professionals, seems to reveal that the use of massage guns is indicated for both pain relief, activation prior to sports activity, and recovery later.
However, from the Koulness team, we do not recommend using the massage gun on a mandatory basis before and after each workout. The human body is a complex and generally quite efficient tool that is capable of taking care of itself. For those situations in which it is really necessary, be it for important training, a competition, or very demanding activity, a massage gun is a tool backed by science.
Regardless of the possible objectives, we recommend that you use the muscle massage gun when it suits you best. So, do your research and find your ideal moment.