Massage gun therapy is an incredible way to alleviate muscle pain, soreness, stiffness, and overall aches. As well, these devices have other numerous benefits such as increased mobility and joint flexibility, as well as stimulating lymphatic flow and blood circulation. Before, massage guns did not seem as readily as they are available now, as they were primarily used for sports recovery and in the offices of physical therapists and chiropractors. Today, anyone who would like a massage gun is able to purchase one. You do not have to be an athlete or work out several times a week in order to benefit from a massage gun, these handheld massagers benefit people who deal with aches and pains on a daily basis, as well as those who are recovering from a soft tissue injury, such as an ankle sprain. But the key is to know how to use a massage gun in order to get the most benefits out of this type of massage therapy.
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Massage Guns vs. Other Massage Therapy
Several years ago, I would schedule weekly massages at a local spa in order to alleviate the aches and pains I felt all over my body. At times, I felt like these aches would preclude me from living a regular fulfilled life. The worst was the nerve pain that I would experience in my left arm and leg. I tried acupuncture for years, as well as massage therapy. I felt like massage therapy would be a temporary relief that I would feel for a day or two and then the aches would all come roaring back. It became so frustrating.
Then, when I was at the gym one day, I saw people stretching and using massage rollers. I had never tried one before. I walked over to the stretching area and pretended to know what I was doing with a massage roller all while peering over at my neighbors to mimic what they were doing. I was like “wow, this is doing something.” It felt like it was getting a bit deeper into my muscles while stretching them. So of course, as soon as I got home, I ordered one online. I used it daily and it was fine, just fine. It helped me but not to the level that I was hoping that it would.
I continued my search. I would order small handheld massagers, one of which I still use to this day on my neck and shoulders. It’s inexpensive and easy to use. I slide the strap onto my hand and it has these metal balls that really get deep into the knots that reside up and down the back of my neck and shoulders. Although this little hand-strapped device is great, it still doesn’t fully get to the nitty-gritty on its own.
So here I was, a room full of massagers, yet none of them ever really alleviated my aches and pains. I was ready to throw in the towel and come to the conclusion that this was just my way of life, one which included feeling this nerve pain, feeling tight, achy, and painful muscles. I even tried acupuncture for years, saw various naturopaths, and maintained a fairly healthy lifestyle. I think all of those definitely contributed to getting me to where I am today but my true “ah-hah” moment came when I saw what would soon become my saving grace from across the room.
I was at the gym, minding my own business doing some light weights when I looked across the room and saw one of the personal trainers using a device on his client and later on himself. He took this device and put it away in a special case. In my mind, I thought that this was something that only a professional could use or have access to. I was very wrong. I started to Google a description of what I saw and low and behold, there they were, a plethora of massage guns on the computer screen right in front of me. It was like the clouds had parted and the sunbeams came shining through. I did a lot of research, read reviews, and purchased the massage gun that I thought was best for me. And was it ever. When I received it, I opened it quickly, charged it, and started using it straight away. My enthusiasm got the best of me. What I should have done was read up on how to use a massage gun. Regardless, it was working for me. After a few days, I did my research and learned how to properly use this massager. I wasn’t too far off but the tips that I got definitely helped. As mentioned before, this massage gun was a major game-changer for me. Not to sound dramatic, but it gave me my life back.
I started off slowly, using it for a few minutes per day, and then worked my way up. When starting anything new, it is always advisable to ease into it. You may think that more is more beneficial, but it can have the opposite effect and cause pain to exacerbate.
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How To Use A Massage Gun In Order To Get The Most Benefits
There are numerous benefits of massage gun therapy such as stimulation of lymphatic flow and blood circulation, increased mobility and joint flexibility, easing of muscle soreness, tightness aches, and pains, as well as alleviation of nerve pain. Now, these are not guaranteed for everyone, because it depends on your individual condition, but they are some of the benefits that you can get when using a massage gun. Let’s take a look at how to use a massage gun to that you can get the ultimate benefits from it.
Read The Instructions
When you receive the massage gun that you chose, the first thing that you should do is read the instructions, as every massage gun is unique and will have special instructions that apply to that specific brand and model. Once you have read the instructions, then you can charge the massage gun. There will be an indicator letting you know when your massage gun is fully charged. Each massage gun has a different charge time and battery life. Once your battery is charged then you should be able to use your massage gun for at least two hours in total without a recharge. I like to monitor my battery and when it shows that it’s low, I will recharge it fully. This way I never have a moment where I really want to use my massage gun and it’s not available because the battery is too low.
Know Your Attachments
Each massage gun will come with various attachments, though the number of attachments varies for each brand. Some will come with four attachments and others can come with as many as eight attachments. Each attachment has a special purpose. For example, flat head attachments are for the use of larger muscle groups such as your quads. When you receive your massage gun, the instructions should outline what the purpose of each attachment is and where it is best used. If it is not clear enough in the instructions, most major brands, such as Theragun, will have an overview of each attachment. If you go to their site and Shop Accessories, each attachment is listed. Then click on the attachment and it will provide an overview. The Theragun Cone attachment “is specifically designed for pinpoint muscle treatment, trigger points, and small muscle areas like the hands and feet.” This is really important to know because you would not want to use this attachment for larger muscles, as it would not achieve what you would like it to.
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Slow Movements and The Right Pressure Are Key
I always start with my most painful areas first and work through them slowly. Starting with the lowest PPM and then slowly working my way up to levels that are tolerable. Your body will guide you. If it is too painful, ease up on the level, pressure, and movements. Most massage guns come with a soft attachment that can be used on any muscle group that needs a lighter touch, such as Theragun’s Supersoft attachment. An attachment like this is a good starting point. You don’t want to shock your muscles with intense PPMs and pressure, as well as a stronger attachment that is intended to break up knots, as this can do the opposite of what you are intending to do here. Let’s use the pain in my left arm as an example. I would use a Supersoft attachment, start with the lowest level, and work my way up and down my arm very slowly, allowing the massage gun to work through every part of my arm. Once I feel that my arm is feeling good at this level, I will change out the attachment and increase the level. I will spend a few minutes on this arm and then make my way over to my other arm. I like to keep things even throughout my body. I don’t just focus where the intense pain is but I like to get ahead of any potential aches and pains by working parts of my body that aren’t there yet. I look at it as preventative therapy.
For parts of my body like my back and shoulders, I am quite careful. I steer completely clear of my spine by a couple of inches on each side and I keep it at a lower level. I don’t do the back of my neck every time but when I do it is at the lowest level with a softer attachment. This is a very delicate area. Again, I stay away from my spine when I am massaging my neck.
When it comes to my legs, I get a bit more intense with the pressure I apply and I increase to a higher level. Though, when you are starting out, take it slow, start at the lowest level, and work your way up. When applying pressure, ease into it. Don’t go too deep right out of the gate. Give it time. Your body will guide you. If you feel any pain, ease up the pressure right away.
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How long should you use the massage gun per session?
The length of time that you use your massage gun is just as important as how you use your massage gun. When starting out, spend about five minutes using your massage gun on various parts of your body where you are experiencing aches and pains. Average about 30 seconds per area. Then, you can slowly start to increase the length of time week over week. This is all precautionary so that you don’t do more harm than good. Most massage guns have an auto-shutoff feature so that you don’t overdo it. For example, the Bob and Brad massage guns have a 10-minute automatic shutoff to avoid overuse. This is an excellent feature because we can all get carried away with the use of a massage gun. Sometimes I will be watching TV and will lose track of time, so I will set a timer on my phone so that I limit my use.
All in all, what has worked for me is easing into using a massage gun and gradually increasing the amount of time that I use it, and the same goes for the amount of pressure and levels that I use. I always listen to my body and never overdo it. And it’s because of this that I have reaped the benefits of massage gun therapy.