On the lookout for a fast and efficient approach to ease muscle soreness from a troublesome exercise? Percussive remedy weapons (or therapeutic massage weapons) mimic the placing maneuvers that therapeutic massage therapists use to interrupt up knots inside muscle tissue. They’re straightforward to make use of for your sore muscle tissues and may get you again to your exercises quicker.
“My greatest recommendation is to start out attempting to make use of one,” says Carlos Teasdale, ATC, CSCS. “When you do, I promise it’s going to turn out to be a staple in your house and exercise routine.”
Learn on to be taught extra about percussive remedy units and which of them are the very best in the marketplace.
What Is Percussive Remedy?
Percussive remedy, also called vibrational remedy, gives speedy bursts of vitality into the muscle tissues 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 tissues 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 rising blood circulation to the sore areas of the physique, which may present the next advantages:
- Scale back irritation
- Alleviate muscle pressure
- Break up adhesions in comfortable tissue
Percussive therapeutic massage additionally acts as a light-weight stretch for sore muscle tissues, which improves restoration time. You’ll be able to even use percussive remedy to heat up muscle tissues earlier than a exercise, Teasdale provides. (However don’t use it as your solely warm-up.)
Are Percussive Remedy Therapeutic massage Weapons Protected?
Completely! However Teasdale recommends following the following tips:
- Use them on comfortable 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.
- If you happen to’re new to percussive remedy, go sluggish, then enhance energy. Just like any myofascial therapeutic massage (comparable to cupping or foam rolling), that you must ease into it to construct a tolerance. If you happen to concentrate on one space for too lengthy earlier than you’re used to the machine’s dynamic, it might trigger bruising, so transfer your therapeutic massage gun gently round tight muscle tissues.
- Keep away from delicate areas together with your therapeutic massage gun just like the face and head. Throughout being pregnant, all the time keep away from the abdomen space. Teasdale additionally cautions to keep away from any swollen areas and concentrate on the tissue above or beneath the swelling as an alternative.
In case you have 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 by way of therapeutic massage weapons is in style as a result of it affords a streamlined resolution to interrupt up pesky knots in your physique. Nonetheless, you will get essentially the most out of your therapeutic massage time by utilizing it along side different restoration strategies.
“Combining modalities is all the time a good way to enhance your restoration,” explains Teasdale. “Strive foam rolling, stretching, after which massage-gun the areas you’ll be able to’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 who are suffering from trauma or surgical procedure as a result of they assist strengthen the weakened muscle tissues.
