However what do they do, and are they really efficient? A brand new systematic review of the research on massage guns could maintain some solutions.
How therapeutic massage weapons work
“These ‘therapeutic massage weapons’ are a type of what’s known as percussive remedy, which delivers mechanical vibration—on this case the pinnacle of the therapeutic massage gun delivering repeated contacts—to muscular tissues or tendons,” says bodily therapist Andy Barr, DPT
In the event you’ve ever had a therapeutic massage the place the masseuse makes use of a cupped hand approach with fast, repeated contacts (that is known as “tapotement massage”), it’s the identical precept. It’s possible you’ll be stunned to be taught that percussive remedy delivered by means of an instrument was first invented within the Nineteen Fifties!
Dr. Barr, who works with elite athletes and has been within the skilled sports activities well being and efficiency house for over 25 years, has not too long ago seen a stark enhance in using therapeutic massage weapons.
“Whether or not it’s for participant restoration or if it’s for efficiency—to enrich a warm-up previous to the sport or maintain gamers ‘heat’ whereas they’re resting—many groups and gamers use these therapeutic massage weapons continuously. The continued growth and portability of the device have made it even simpler to make use of.”
Associated Tales
The latter level has made using therapeutic massage weapons viable for giant swaths of the inhabitants as nicely: The yearly revenue on massage guns is reportedly over 550 million {dollars} and rising.
Do you have to use one? It depends upon your objectives
The analysis on the effectiveness of therapeutic massage weapons up so far had been comparatively blended, however that tends to be the case with any new gadget. Nonetheless, there was a brand new high-quality systematic review launched that reviewed a number of research trying on the impression of therapeutic massage weapons on ache and athletic efficiency.
The outcomes have been fairly attention-grabbing throughout a number of domains. The systematic overview—which checked out 13 completely different papers—discovered that use of a therapeutic massage gun resulted in enhancing a number of elements of athletic efficiency together with restoration as nicely.
Particularly, a single use of a therapeutic massage gun resulted in growing muscle energy (significantly within the higher physique) and growing explosive muscle energy (assume quick, highly effective actions like sprinting). With a number of and constant makes use of of a therapeutic massage gun, the examine discovered that muscular ache could be diminished as nicely, particularly for lowering delayed onset muscle soreness (DOMS) 48 hours after difficult exercises.
Curiously, the examine additional discovered that using a therapeutic massage gun had no overt change on flexibility. However the vast majority of research that discovered a lower in ache additionally discovered an enchancment in flexibility, so there could also be some nebulous connection there!
Primarily based on this new, promising proof, how do you have to be utilizing a therapeutic massage gun to optimize your restoration and athletic efficiency? For restoration and decreasing ache, use the therapeutic massage gun constantly after train and/or athletic competitions, as much as 72 hours submit exercise. For athletic efficiency, use the therapeutic massage gun instantly previous to the exercise, whether or not it’s energy coaching or athletic actions.
Keep in mind: If flexibility is your fundamental goal, a therapeutic massage gun isn’t the perfect use of your time. The very best research-driven technique there continues to be dynamic stretching and eccentric strength training.
