In search of a fast and efficient technique to ease muscle soreness from a tricky exercise? Percussive remedy weapons (or therapeutic massage weapons) mimic the hanging maneuvers that therapeutic massage therapists use to interrupt up knots inside muscle tissue. They’re simple to make use of for your sore muscle groups and might get you again to your exercises sooner.
“My finest recommendation is to start out making an attempt to make use of one,” says Carlos Teasdale, ATC, CSCS. “When you do, I promise it is going to develop into a staple in your house and exercise routine.”
Learn on to study extra about percussive remedy units and which of them are the very best available on the market.
What Is Percussive Remedy?
Percussive remedy, also called vibrational remedy, supplies fast bursts of power into the muscle groups with a therapeutic massage gun that oscillates up and down.
“As an athletic coach, I discover vibration to assist enhance consciousness and activation of the muscle groups you’re utilizing it on,” says Teasdale. “I additionally discover therapeutic massage weapons to have some analgesic [pain-relieving] results.”
Teasdale mentions that percussive remedy lessens ache by growing blood stream to the sore areas of the physique, which might present the next advantages:
- Scale back irritation
- Alleviate muscle stress
- Break up adhesions in smooth tissue
Percussive therapeutic massage additionally acts as a lightweight stretch for sore muscle groups, which improves restoration time. You’ll be able to even use percussive remedy to heat up muscle groups earlier than a exercise, Teasdale provides. (However don’t use it as your solely warm-up.)
Are Percussive Remedy Therapeutic massage Weapons Secure?
Completely! However Teasdale recommends following the following pointers:
- Use them on smooth tissue solely. “It’s best to keep away from bones as a rule of thumb, so by no means put strain wherever that’s primarily bone,” Teasdale says.
- Should you’re new to percussive remedy, go sluggish, then improve energy. Just like any myofascial therapeutic massage (similar to cupping or foam rolling), you should ease into it to construct a tolerance. Should you give attention to one space for too lengthy earlier than you might be used to the system’s dynamic, it could trigger bruising, so transfer your therapeutic massage gun gently round tight muscle groups.
- Keep away from delicate areas together with your therapeutic massage gun just like the face and head. Throughout being pregnant, at all times keep away from the abdomen space. Teasdale additionally cautions to keep away from any swollen areas and give attention to the tissue above or under the swelling as a substitute.
When you’ve got a pre-existing situation, Teasdale suggests consulting your doctor or bodily therapist earlier than utilizing a percussive remedy therapeutic massage gun.
Ought to I Use Percussive Remedy?
Percussive remedy through therapeutic massage weapons is fashionable as a result of it affords a streamlined answer to interrupt up pesky knots in your physique. Nonetheless, you may get probably the most out of your therapeutic massage time through the use of it along side different restoration methods.
“Combining modalities is at all times a good way to enhance your restoration,” explains Teasdale. “Strive foam rolling, stretching, after which massage-gun the areas you may’t get with the froth curler. Then stretch some extra.”
Latest research present that therapeutic massage weapons lower muscle soreness restoration instances for athletes. They’re additionally secure to make use of for rehabilitation sufferers that suffer from trauma or surgical procedure as a result of they assist strengthen the weakened muscle groups.
