How Do I Use A Massage Gun?

A Quick & Simple Guide To Get You Started!

Are you considering using a massage gun to help with muscle recovery or relaxation? If so, it’s essential to learn how to use it correctly to reap maximum benefits and avoid injuries. Whether you need to soothe your calves after a run, alleviate back tension from sitting at a desk all day, or speed up muscle recovery after a workout, a high-quality massage gun provides versatility to target different areas. With a range of attachments and settings available, you can personalise your percussive therapy sessions to suit your specific needs. This ensures that you get the most out of each session. So, if you’re looking for a way to improve your muscle recovery or relaxation, continue reading to find out how to use your massage gun effectively!

How to use a massage gun?

Step 1: Identify Target Areas
Be sure to identify any areas on your body that feel sore, tight, or tense, regardless of whether it’s related to exercise or not. This will help you to focus on those areas and take steps to alleviate any discomfort. Moreover, if you plan to use a massage gun before your workout, it’s a good idea to identify the muscle groups you will be using during your workout.

Step 2: Start with Low Intensity
Always start with the lower settings and light pressure, and increase progressively. This will help avoid sudden action that might cause damage.

Step 3: Rest the massage head gently over your muscle
When using a massager, it’s important to hold it in a way that the head only touches the skin over the muscle lightly. Avoid pushing the massager into your muscles, as the up and down motion of the gun will provide the necessary pressure. Simply glide the massage head over the skin or a thin layer of clothing.

Step 4: Glide the head all over each muscle for up to 2 minutes (depending)
You can move the massage gun vertically, horizontally, or in circles. Begin by applying light to moderate pressure to cover the entire muscle or area. If you come across tight areas, rest the massager on them for 1-2 minutes to release knots. If your muscle is particularly dense, you can apply a little more pressure, but be careful not to overdo it. Watch out for skin redness, as it indicates increased blood flow. Once you see it, move on to another muscle group.

Step 5: Depending on your goals
If you have “tech neck” (stiff neck and shoulders) from sitting all day, massage the back of your neck and shoulders on low speed with the ball head.

  • For pre-workout, massage the areas you plan to exercise to warm up your muscles for about 30-60 seconds. This can help warm up the muscles and potentially increase flexibility in your joints. Combine this with stretching and gentle cardio to increase blood flow to your muscles and improve mobility.
  • For post-workout, massage the muscles you targeted for 1 minute to maintain blood flow—this keeps oxygen and nutrients flowing to your muscles, which relaxes them and reduces inflammation. Massage guns are most effective within 48 hours following a workout to help reduce soreness and improve recovery.
  • If you’re experiencing delayed-onset muscle soreness (DOMS), normally after a day or two after your workout, a massage gun can provide temporary relief. Adjust the speed and depth settings where it doesn’t cause you pain. Stick with lower settings as sore muscles tend to be sensitive. Use the massage gun for one to two minutes on each sore area.

Massage guns are not just for recovery and relaxation. They can also be an incredibly effective tool for warming up before a workout and cooling down afterwards. Incorporating a massage gun session into your workout routine can help you prepare your muscles for exercise and assist in their recovery afterwards. It’s also important to be gentle with sensitive areas such as the neck. Avoid the bony bits of your body, such as elbows and knees. If you have an injury, check with a physical therapist before using a massage gun on it. Avoid going over any area of acute pain or injury, which can aggravate the issue.

Massage Gun Settings & Duration

Setting the intensity and duration of using a massage gun will depend on your goals. Intensity levels in massage guns refer to the speed and power of the percussive movements, which directly impacts the depth and strength of the massage delivered. Adjusting these levels is crucial to customise the massage experience to suit personal comfort and specific therapeutic needs. High intensity might be needed to reach deeper tissue layers in larger muscle groups, while a lower setting may be more suitable for delicate areas or for individuals new to massage guns. Here are some recommendations which you can follow:

  • For recovery purposes, it is currently recommended to use low frequencies (2 400 percussions per minute or lower) for up to 2 to 5 minutes per muscle group.
  • To improve flexibility, research suggests short-duration treatments (maximum of 2 minutes per muscle group) at a high frequency (more than 2 400 percussions per minute).
  • It is not recommended that you use a massage gun shortly (less than 5 min) before a strength activity (especially an explosive one) because it may harm your performance.

While it can be tempting to crank up the intensity for a more powerful massage, it’s essential to listen to your body and not overdo it. Too much intensity can lead to soreness or even injury. Always start slow, and never use the highest setting on areas where bones are near the surface, such as the spine and collarbone.

Whether you’re an athlete seeking to enhance recovery, or an office worker aiming to relieve tension, a massage gun can be an indispensable tool. So why not take the next step in your wellness journey? Try the Myodive Sonic Massage Gun today and experience the transformative power of effective percussive therapy!

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