Foam Rollers vs. Therapeutic massage Weapons: Which Ought to You Use?

Therapeutic massage weapons and foam rollers are each feel-good strategies of performing self-massage and myofascial launch, serving to to forestall and relieve muscle soreness, break up adhesions and knots, and launch stress-busting hormones whereas growing leisure.

However understanding when and the way to decide on every methodology will depend on your wants and actions. To learn how therapeutic massage weapons and foam rollers examine and what the advantages of every are, we spoke to Sandra Gail Frayna, a sports activities bodily therapist with Hudson PT, and Johnny Alexander, a sports activities chiropractor and proprietor of Warrior NYC.

When to Use a Foam Curler

Listening to what your physique is telling you is an effective begin to understanding when to make use of a foam curler. Anytime you’re feeling a break is required, getting out your foam curler can present some much-needed aid.

“The very best time to make use of your foam curler is at all times when your physique craves it most! For some, that is very first thing within the morning, once they get up feeling stiff and sore head-to-toe. For others, it occurs across the finish of that third Zoom name of the day. Rise up and get transferring. Foam rollers are an effective way to softly improve circulation to tight muscle tissues,” says Alexander.

In the case of supporting your exercise efficiency and restoration, utilizing a foam curler earlier than or after a coaching session has advantages.

“Foam rolling could be nice for pre-workouts to extend vary of movement and doubtlessly forestall damage however may also be nice for post-workout restoration. When utilizing a foam curler, your physique releases pressure and relaxes, which helps stimulate blood movement and pace up restoration, reducing down restoration time,” says Frayna.

When to Use a Therapeutic massage Gun

Therapeutic massage weapons are additionally an anytime-you’d-like device, however there are some key instances and causes to make use of them.

“Therapeutic massage weapons are finest used over bigger muscle teams such because the glutes, hamstrings, and the decrease again space. They can be utilized as a part of a dynamic warm-up earlier than starting extra vigorous train. Whereas therapeutic massage weapons will not change the hands-on work completed by handbook therapists, they are often helpful while you don’t have entry to a chiropractor, bodily therapist, or masseuse,” advises Alexander.

Additionally, therapeutic massage weapons can goal particular areas of want, in line with Frayna. “Therapeutic massage weapons are used extra for hyper-targeted ache factors, soreness, and restoration. As a result of there are totally different ranges of pace and depth, you possibly can decide and select which actual muscle you wish to work on when utilizing the therapeutic massage gun. Like foam rollers, the objective is to scale back irritation and pressure whereas rushing up restoration,” she says.

Foam Curler vs. Therapeutic massage Gun

Based on Alexander, it’s best to keep away from utilizing both a foam curler or therapeutic massage gun you probably have a historical past of significant sickness, fracture, or accidents. “These with persistent irritation ought to keep away from utilizing the therapeutic massage gun too near the backbone or arthritic joints. As with every sort of train, you will need to introduce actions step by step to see how your physique will adapt,” advises Alexander. In case you are all-clear, then utilizing them interchangeably as you see match is completely wonderful.

Whether or not you select a therapeutic massage gun or foam curler will depend on your private wants. “If there may be one space you’re actually attempting to focus on, a therapeutic massage gun might be higher than a foam curler, as you possibly can place it immediately onto the world as a substitute of on a wider a part of the physique,” explains Frayna.

For those who select a foam curler, Frayna recommends going slowly and breaking apart the muscle tissues into teams, giving every part a good launch. Go over every muscle group a couple of instances for the very best outcomes. Since therapeutic massage weapons are tremendous focused, you possibly can turn out to be much more sore if you happen to don’t deal with the world accurately. Keep away from working it over bones, and restrict to 10- to 15-second passes over a single location till you get used to the sensations.

“Whether or not you’re utilizing a foam curler or a therapeutic massage gun, that may’t be your solely restoration tactic. Each ought to be adopted up by motion and dynamic stretches to maintain that enhanced mobility,” recommends Frayna.

The Ultimate Takeaway

Whether or not you want a mid-workday break to relieve stress and pressure, otherwise you wish to forestall or deal with the muscle soreness that comes with exercises, foam rollers and therapeutic massage weapons are each wonderful selections. When you have particular areas of pressure that require deeper strain, a therapeutic massage gun could also be the best choice. For basic self-massage and myofascial launch, it is exhausting to beat a foam curler.

Be certain that to make use of them correctly and keep away from areas of irritation or damage. Focus on utilizing both system along with your physician you probably have any preexisting situations or are involved about whether or not both one is best for you. Additionally, if you happen to start to have ache when utilizing both of those gadgets, cease and discuss to a bodily therapist, chiropractor, or therapeutic massage therapist.