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From racing expos to physical therapy offices, athletic training tables, and even drug store shelves, percussion massagers seem to be popping up everywhere these days. With a wide range of styles, sizes, configurations, and price points, navigating the ins and outs of what these massage guns are, how they work, and when and why they should be used can be confusing. However, when used correctly, percussion massagers are valuable tools for pre- and post-workout routines.
What are percussion massagers?
Percussion massagers (or, more commonly, percussion or massage guns) are portable devices with a swinging end that deliver rapid pressure pulses, similar to that of a jackhammer, to the muscles. Percussion guns essentially provide a form of self-massage or myofascial release that is more targeted and deeper than foam lamination or vibrating plates. Features of percussion pistols include:
- Torque, which is a lot of pressure is applied in pounds
- Frequency, which is how many percussions occur per second or minute, and
- Amplitude, which is the depth of tissue that percussive treatment can reach.
Percussion pistols can come with a variety of attachments (or “heads”) intended for different parts of the body and comfort level of the user. The science behind the treatment is consistent across brands, but different price points may have differences in overall quality, customization (including head shapes and treatment frequencies), and ease of use, including longevity. . Percussion guns are commonly incorporated into warm-up routines, post-workout recovery, and soft tissue treatments.
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How do percussion massagers work?
Percussion massagers are proposed to relax tense muscles, improve myofascial mobilityincrease range of motiondecrease pain and muscle soreness, and improve blood and lymphatic flow, which helps with both pre-workout preparation and post-workout recovery. Although specific research on percussion guns is still in its infancy, the mechanisms of action are believed to be similar to vibration and massage therapies, with a combination of mechanical and neuromuscular effects. Percussion pistols target both muscle and fascia. fascia is a fibrous network of connective tissue that surrounds the soft tissues of the body and plays a role in force transmission and reactivity. Adhesions or scarring in the fascia lead to a loss of the normal “glide and glide” of the tissues, decreased mobility and range of motion, “knots” in the soft tissues, pain, dysfunction, and potential injury. Myofascial release aims to counteract this by targeting restricted areas, traditionally through manual techniques, and restoring normal movement. Percussion massagers are considered a form of myofascial release without the need for a therapist.
similar to some massage techniques and vibration therapy, from a neuromuscular perspective, percussion guns are also believed to alter spinal reflex activity without affecting muscle strength, allowing for greater range of motion without loss of performance. This was found to be the case in a to study of ankle movement and muscle strength after several minutes of use on the calf muscles. While some research has suggested that vibration therapy can increase muscle activation when used before exercise, more research is needed to see if this applies to percussion guns.
Post-exercise percussion therapy can decrease delayed onset muscle soreness, pain and perceptions of muscle stiffness. Percussion guns may even have an advantage over other therapies, as they have been found to improve muscle recovery values to a greater degree than foam rolling and vibration, and in less time (two minutes vs. 15 minutes) than manual therapy. Improved local blood flow and lymphatic drainage also help remove waste products, leading to faster recovery and happier legs.
RELATED: Ask a Trainer: How should I deal with pain until I can get to a doctor?
What are percussion massagers used for?
It follows from the above that percussion pistols are useful tools both before and after training, as well as in rehab settings. Because they can improve mobility and range of motion without negative impacts on muscle strength, percussion guns are a useful addition to a dynamic warm-up routine as they help the body adjust more quickly to fluid movement. Athletes attempting to treat chronically tight restricted areas should use them for myofascial release and neuromuscular benefits prior to specific rehabilitation or mobility work to maximize benefits. Take, for example, a tight calf: releasing soft-tissue adhesions with a percussion gun before stretching is similar to untying a knot on a rope before pulling on the ends. Post-workout, percussion therapy’s proven benefits on soreness and soreness make it a useful addition to any recovery routine and let’s face it, they just feel good on tired muscles, so ditch the percussion! With, of course, a certain impunity. Here’s what you need to know about using your new massage gun.
The 6 Don’ts When Using Your Percussion Massage Gun
Don’t use it for a long time.
The magic numbers to remember: no more than 2 minutes per muscle group before exercise and 2-5 minutes after exercise. While research has yet to establish an “ideal” amount of time for percussive massager use, clinical consensus tends to agree that this is an adequate (but not excessive) amount of time to maximize benefits. We recommend setting a timer on your phone to ensure you stay within the set time frame.
Do not rush.
Slowly cover the entire muscle in a relaxed state, paying particular attention to any tense or tender areas. Different manufacturers have different recommendations on how to move percussion massagers over various muscle groups (side to side, top to bottom) before and after exercise, so check websites or apps for specific information. However, after exercise, a slow up and down motion is normally recommended, with pauses in particularly tight areas.
Do not use directly on bony prominences, the front of the neck or abdomen, or on acute injuries.
Percussion guns work on soft and contractile tissue. Use on bones, sensitive areas, vital organs, or already inflamed areas will not only be ineffective, but will also hurt. So stay away from that ball joint and definitely stay away from a recent road rash.
Do not use the same headgear for each treatment area.
Select a headwear that is appropriate for the treatment area and your comfort level. Different manufacturers may suggest specific accessories for various areas of the body, depending on the size and characteristics of the muscles. Ultimately though, use your judgment as well and select a head that is comfortable.
Don’t assume that high frequency is better.
Use a frequency and pressure that are comfortable for you. Again, this is an area that needs more research for optimization, but percussion pistols are built to be within therapeutic frequency ranges at all velocities, so use whatever feels best.
Don’t overdo it.
Remember, exercise induces muscle damage. We want our recovery methods to promote recovery and not further damage the muscle. Hammering a sore quad with full force won’t help. at one end case report, an episode of acute rhabdomyolysis occurred after prolonged use of a percussion pistol on a cyclist. Very rarely in triathlon does too much of anything help, and this is one of them, so don’t break your calves for an hour.
Don’t forget the rest of your recovery protocol.
Using a massage gun should be part of your recovery routine, but it shouldn’t be your only recovery modality. Don’t forget to pay attention to fundamental things like nutritionsleep and managing stress. And from time to time, swap out the massage gun for a human massage – it’s a nice addition to your percussive massage routine.
RELATED: How do I know if my recovery sucks?
