The right way to Use Percussive Remedy Weapons to Alleviate Soreness

Percussive remedy weapons have doubtless been popping up in your Instagram feed for fairly a while now. First launched to the market with the Theragun in 2016, the deep tissue therapeutic massage instruments resembling an influence drill are actually all over the place, obtainable at each worth level, in each measurement and from infinite manufacturers. Earlier than you add a percussive remedy gun to your restoration regiment, it is best to know precisely what they’re, use them, and the way precisely they may help your physique heal.

What Are Percussive Remedy Weapons?

Percussive remedy weapons are digital gadgets, normally resembling an influence drill, that enable the consumer to simply give themselves a deep, highly effective mushy tissue therapeutic massage, explains Elizabeth Gardner, MD. “With a agency rubber ball or different attachment, for percussion, the gun repeatedly and quickly kilos into the muscle and mushy tissue, in an effort to enhance muscle soreness and stiffness,” she says.

Eric Holder, MD, compares the motion to “the pistoling impact seen with a jackhammer.” However as an alternative of loosening up concrete, the oscillating repetitive motion works to assist launch muscle rigidity and break up muscle knots.

Whereas this may appear somewhat hardcore for some folks, a percussive remedy gun may also be utilized in a extra light method. Many gadgets additionally present vibration remedy—a decrease amplitude of power, provides Gardner. “Vibration remedy could also be a greater choice for sufferers with power ache or with delicate muscle tissue that will not be capable of tolerate extra intense therapy.”

The Advantages

Analysis is restricted as to the confirmed advantages of percussive remedy weapons, however there’s some proof that utilizing one might be useful for a wide range of causes.

• It Might Assist Cut back Delayed Onset Muscle Soreness (DOMS): Holder factors to early proof indicating that it might cut back Delayed Onset Muscle Soreness (DOMS)—the ache you would possibly expertise a number of days post-workout. A January 2014 examine revealed in Journal of Scientific and Diagnostic Analysis for Docs discovered that vibration remedy (50 Hz vibration for 5 minutes) and therapeutic massage remedy (quarter-hour) have been equally efficient in “considerably” reducing muscle soreness for exercisers in comparison with a management group. “DOMS is attributed to ultrastructural gentle muscle damage that may happen with finishing an unfamiliar or intense train, with peak soreness normally between 24 and 72 hours post-exercise,” Holder explains. “There may be proof that percussion remedy much like therapeutic massage may help to scale back or stop DOMS.”
• It Might Assist Enhance Blood Circulate: Holder additionally factors to proof that utilizing a percussive remedy gun might enhance blood circulate/circulation. When muscle tissues are tense, twisted up, or infected, it will probably restrict blood circulate to the world. “Improved blood circulate capabilities to scale back muscle soreness, irritation, and related muscle rigidity/knots,” he explains.
• It Might Enhance Flexibility: Early proof means that percussive remedy weapons could also be useful in enhancing vary of movement (ROM), much like standard therapeutic massage by a therapist.
• It Might Assist Relieve Stress: Science has lengthy since supported therapeutic massage as efficient short-term stress reduction. Whereas the science is restricted as to the stress-relieving powers of percussive remedy, many individuals declare that as a result of they perform equally, in addition they assist launch rigidity and relieve stress.
• It Might Assist Enhance Your Sleep: Therabody, aka Theragun, carried out a 2020 examine and located that 87% of individuals fell asleep quicker after utilizing a Theragun Percussive Therapeutic massage Remedy system.

When to Use a Percussive Remedy Gun

There are a number of methods and conditions through which utilizing a therapeutic massage gun might be efficient, Gardner explains.

• Earlier than Exercises: Earlier than a exercise is an effective time to make use of a therapeutic massage gun for heat up, per Gardner, as it will probably assist enhance blood circulate to the muscle tissues that you simply intend to train. “Spend one minute on every muscle group that you can be understanding, in addition to on the adjoining, supporting muscle tissues,” she suggests. “For instance, if you will be working or doing a lower-body exercise, be sure you therapeutic massage the quads, hamstrings, glutes, decrease again, and calves.” There may be additionally some proof that utilizing one might enhance vary of movement of joints earlier than understanding, she provides.
• Publish-Exercise: Utilizing the therapeutic massage gun after a exercise may help maintain circulation sturdy, “in an effort to proceed to ship oxygen and vitamins to the drained muscle tissues,” she says. “It might additionally assist to lower irritation within the muscle tissues, thus probably lowering post-exercise.”
• When You Expertise Muscle Soreness: A therapeutic massage gun can be generally used within the therapy of sore muscle tissues one to 2 days after a exercise.2 “When utilizing it on sore muscle tissues, you will need to alter the pace and depth of the percussion to a degree that doesn’t trigger ache,” she factors out.
• When You Expertise Muscle Pressure: Lastly, Gardner reveals that percussion remedy could also be helpful for stress reduction and to lower normal muscle rigidity. “Utilizing it for one to 2 minutes over every of the most important muscle teams has been advocated to assist the physique to chill out.”

The right way to Use a Percussive Remedy Gun

Holder maintains that percussive remedy weapons “are usually very user-friendly.” Nevertheless, you will need to use them accurately to reap the advantages and keep away from damage. “I usually advocate to start out on the bottom setting, monitor for tolerance, and enhance the setting as wanted,” he suggests.”

Then, merely goal the instrument on the muscle group that you’re trying to focus on and let the machine do the work. “You don’t want to power/push the instrument into your muscle however as an alternative, let it hover or glide alongside the muscle to use the percussion therapy.” Gardner specifies that it is best to spend one to 2 minutes on every focused muscle group. She additionally stresses the significance of treating not solely sore muscle tissues, or the muscle tissues that you simply intend to focus on in your exercise, but in addition the adjoining and supporting muscle tissues.

Therapeutic massage weapons are secure to make use of on sore muscle tissues however ought to be averted on the next areas:

• Straight on bone
• On bruises
• On open pores and skin wounds or abrasions
• On areas the place you have got extreme or unexplainable ache
• These taking blood thinners or with bleeding issues ought to communicate to their doctor earlier than utilizing

There are additionally some individuals who ought to assume twice earlier than choosing up a percussive remedy gun. “You need to speak to your physician earlier than utilizing on injured areas, equivalent to sprains or strains or tendonitis, or if in case you have arthritis, osteoporosis, fibromyalgia, or different orthopedic situations,” says Gardner. Additionally it is really helpful that ladies who’re pregnant communicate to their doctor earlier than utilizing a therapeutic massage gun, “though so long as it’s not used on the stomach, it’s usually considered secure, and even useful to alleviate muscle rigidity,” she says. “Additionally do not forget that therapeutic massage weapons aren’t an alternative choice to stretching, or a correct warm-up and cool-down in your exercise,” she reminds.

What Pace to Use

As Holder recommended, begin with a decrease pace and depth and work your manner up. “Choose a setting of pace and depth that isn’t painful in your muscle,” Gardner provides. In the event you want a “deeper, extra targeted therapy,” she suggests switching the top attachments.

Potential Facet Results

There are a number of key dangers when utilizing a percussive remedy gun, and they’re normally related to utilizing the system incorrectly. “Utilizing the percussive remedy system for longer than is really helpful, or with too sturdy of a setting, dangers damage to the superficial mushy tissues,” Gardner explains. “This may embody rupturing blood vessels, growing nerve sensitivity, and damaging muscle fibers.”

The Takeaway

Each docs agree that when used accurately, percussive remedy weapons might be an efficient therapy for muscle soreness and gentle accidents in addition to probably stop them. “Nevertheless, when used inappropriately or excessively, they are often counterproductive and worsen ache and irritation,” Gardner reminds. It’s additionally vital to grasp “that percussion remedy shouldn’t be a alternative for a well-formatted exercise and stretching routine, correct relaxation, and ample vitamin and hydration, however as an alternative is a useful, supplementary instrument when used appropriately,” provides Holder. Lastly, in case you do have any questions or considerations involving preexisting accidents or medical situations, at all times keep in mind to seek the advice of along with your medical physician previous to choosing one up.