You’ve in all probability heard of therapeutic massage weapons by now, whether or not it’s been by way of your favourite health influencer, mesmerizing slow-motion movies on social media or your pal who’s at all times attempting the newest and biggest restoration instruments. However when you assume that they’re simply the newest health pattern that’s positive to blow by in a yr or two, you’re fallacious. Muscle massager weapons aren’t simply nice for viral movies; they’re an amazingly useful software that helps restoration and damage prevention.
Massages have lengthy been recognized to be useful for restoration, however going to a therapeutic massage therapist to get your knots and soreness launched every day is unrealistic for many. That’s why therapeutic massage weapons and the percussive remedy they make the most of have turn into wildly in style lately. These handheld gadgets pound your muscle groups in speedy succession, which primarily helps you get better quicker. In reality, vibration therapy has been proven to help alleviate the soreness you get after understanding so you may get again to exercising quicker. Plus, there are even research that present how vibration remedy additionally helps stop muscle harm when you apply it before a workout.
Nevertheless, Dr. Jason Wersland, founder and chief wellness officer of Therabody, factors out that percussive remedy and vibration remedy aren’t the identical. “It’s necessary for individuals to know there’s a distinction between vibration and percussion. The physique responds in a different way to every,” he says. “Theragun pioneered percussive remedy which is a deeper, more practical mode of restoration and physique activation.”
Dr. Karena Wu, proprietor and scientific director at ActiveCare Physical Therapy in New York, explains how this remedy works. “The speedy percussion actually pumps the world and promotes fluid circulation. Therapeutic massage in and of itself is an ‘irritant’ to the muscle, designed to convey blood move to an space,” she says. “If a affected person requires a variety of floor space to cowl in a session or they actually need a fast warmup on the tissues, the therapeutic massage gun will get used first.”
Donald Zerio, a bodily therapist at Spear Physical Therapy in New York, explains that therapeutic massage weapons work identical to your tried-and-true foam curler. “They do work in the identical sense that foam rolling works,” he says. “It’s one other methodology of soppy tissue mobilization that gives the good thing about loosening up tight muscle tissue, which offers a sense of aid and offers a short-term enchancment in flexibility.”
Ashley Rozek, bodily therapist and scientific director at Spear, additionally says muscle therapeutic massage weapons are an incredible software for each restoration and pre-workout. Nevertheless, to get the perfect use of them, you may need to search some skilled assist. “I believe you will need to come see a bodily therapist and discover ways to safely and accurately use the gun in your physique so you possibly can successfully use it at house,” she says.
Zerio agrees with Rozek, saying it’s necessary to know precisely methods to use your therapeutic massage gun. “There’s a certain quantity of talent concerned with it, and you’ll injure your self if you’re not cautious,” he says. “We inform our sufferers to usher in their therapeutic massage weapons to a bodily therapist so we are able to display methods to use the completely different percussion heads and fluctuate the depth and velocity for particular muscle teams.”
There are tons of therapeutic massage weapons in the marketplace, from a premium Theragun that goes for $600 to a lot, less expensive ones on Amazon. That can assist you determine which therapeutic massage gun to purchase, we requested our specialists for some recommendations on what to look out for.
Wu says to discover a gadget that’s really snug to carry. “Ergonomic design in order that while you maintain it, your arm doesn’t fatigue,” she says. “Weight of the therapeutic massage gun is necessary to be able to once more maintain it in opposition to or to an space with out straining your different arm.” She additionally recommends discovering one which has a number of attachments so you need to use it on completely different muscle teams all throughout your physique.
Zerio factors out that velocity and noise are some large elements to be careful for. “Frequent specs to concentrate to are the number of percussion heads supplied with the product, the noise stage (a few of them can sound like a jackhammer) and the variety of velocity choices,” he says. “Dearer therapeutic massage weapons have as much as 5 velocity choices, which isn’t actually mandatory, when two to a few is all you actually need.”
Nevertheless, Zerio says it’s really extra necessary to concentrate to depth than velocity. Wu explains the distinction. “Totally different speeds will translate to being extra mild and calming versus quicker and extra stimulating,” she says. “Depth of percussion or amplitude will translate to extra of a vibratory versus percussive feeling, which once more could be relevant to extra superficial areas versus deep areas.”
Under, we’ve listed out therapeutic massage weapons that match our skilled steering, in addition to the therapeutic massage weapons they use themselves of their apply.
Sonic Handheld Percussion Therapeutic massage Gun ($99.99, initially $179.99; amazon.com)