Are Percussive Massage Tools Worth the Hype?
BY BETHANY HEITMAN
There’s no denying it: Massagers, like those developed first by Therabody, are one of the trendiest tools in the workout world right now. These handy items have been popular with competitive athletes and fitness gurus for quite some time, but more and more regular folks are starting to use them, too.
Wondering if they actually work? We feel you. So many trends come and go—it can be tough to determine what actually deserves your hard-earned dough and what doesn’t.
Spoiler alert: They are in fact the real deal. Not only can these devices relieve worked muscles from a hard day on the job, they can promote faster recovery after an intense workout. Here, everything you need to know.
Photo by @Dro
What Are They?
Massage “guns,” as they’re often called, are also sometimes referred to as percussive massagers. This handheld, often wireless tool looks a lot like a power drill and they usually come with a few interchangeable attachments.
The idea is that you place the device against your muscle, turn it on and the attachment vibrates at a high frequency and movement to deeply massage your muscle tissue.
So, what’s the point of this recovery tool? They are intended to relieve muscle tension and soreness and promote recovery after a workout.
But don’t take our word for it, there’s scientific evidence that has found this to be true. Research has found that percussive massage can increase range of motion and decrease muscle stiffness allowing balance to return to your musculoskeletal system and pain to leave it—who doesn’t want that?!
How to Use
The beauty of a percussive massager is that you can literally use it anytime you want. That said, it’s particularly helpful before or after a workout.
If you are sore from a previous workout, use it before you get your sweat on again. They can also activate your muscles before you start using them. If you are using it after a workout, it can reduce soreness and boost recovery.
To use correctly locate a muscle group that feels tight, turn the device on and move it over that area. Stay on a particularly sore spot for 15 seconds and aim to cover the larger area around those muscles for a total of two minutes.
Really sore? Most massage guns have settings that allow you to adjust to a lighter pressure if you need it.
“Tenderness is your body talking to you so listen to it! Whenever you feel that pain sensation with the device, I recommend you go upstream and downstream from that spot on your body. Usually the culprit is the tissue pulling that pain point out of position, and by using percussion therapy we are bringing more blood to the area to aid de-inflammation and letting the tissue know it’s ok to let go.” -JW
You should only use it on soft tissue areas with muscle (meaning, you’d want to avoid using it on, say, your ankle bone) and should avoid injured areas. In fact, if you are injured, check with a trainer or physical therapist before using a massage gun on your own.
What to Look For
Generally speaking, massage guns aren’t a budget buy and should be looked at as a long term investment—top-of-the-line options can cost hundreds of bucks. That said, new models keep getting released and some of them are at more accessible price points.
JW’s favorite massage gun brand is Therabody. The Theragun Pro, which is their fancieset model, retails for $599 and offers professional grade performance.
Photo by @Dro
The brand also has a mini version (that fits in your purse!) and retails for $199 and is great for beginners and for those who want to travel with their massage gun. “This is my go-to percussion product for all my client care... especially when we’re on tour. It’s tiny but mighty, allows me to travel light and because of it’s size I can hit every angle with complete control on intensity.” -JW
Whichever type you opt for, just make sure that it comes with different speed settings so that you can control how intense the massage is and different attachments to help you get at hard-to-reach spots.
By Bethany Heitman, Contributor
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