However what do they do, and are they really efficient? A brand new systematic overview of the analysis on therapeutic massage weapons could maintain some solutions.
How therapeutic massage weapons work
“These ‘therapeutic massage weapons’ are a type of what’s referred to as percussive remedy, which delivers mechanical vibration—on this case the top of the therapeutic massage gun delivering repeated contacts—to muscle tissue or tendons,” says bodily therapist Andy Barr, DPT
If you happen to’ve ever had a therapeutic massage the place the masseuse makes use of a cupped hand approach with fast, repeated contacts (that is referred to as “tapotement therapeutic massage”), it’s the identical precept. You might be shocked to study that percussive remedy delivered via an instrument was first invented within the Nineteen Fifties!
Dr. Barr, who works with elite athletes and has been within the skilled sports activities well being and efficiency house for over 25 years, has just lately seen a stark enhance in the usage of therapeutic massage weapons.
“Whether or not it’s for participant restoration or if it’s for efficiency—to enrich a warm-up previous to the sport or maintain gamers ‘heat’ whereas they’re resting—many groups and gamers use these therapeutic massage weapons consistently. The continued growth and portability of the device have made it even simpler to make use of.”
Associated Tales
The latter level has made the usage of therapeutic massage weapons viable for big swaths of the inhabitants as nicely: The yearly income on therapeutic massage weapons is reportedly over 550 million {dollars} and rising.
Must you use one? It relies on your objectives
The analysis on the effectiveness of therapeutic massage weapons up so far had been comparatively combined, however that tends to be the case with any new machine. Nonetheless, there was a brand new high-quality systematic overview launched that reviewed a number of research wanting on the impression of therapeutic massage weapons on ache and athletic efficiency.
The outcomes have been fairly attention-grabbing throughout a number of domains. The systematic overview—which checked out 13 completely different papers—discovered that use of a therapeutic massage gun resulted in enhancing a number of facets of athletic efficiency together with restoration as nicely.
Particularly, a single use of a therapeutic massage gun resulted in rising muscle power (notably within the higher physique) and rising explosive muscle power (assume quick, highly effective actions like sprinting). With a number of and constant makes use of of a therapeutic massage gun, the examine discovered that muscular ache might be lowered as nicely, particularly for lowering delayed onset muscle soreness (DOMS) 48 hours after difficult exercises.
Curiously, the examine additional discovered that the usage of a therapeutic massage gun had no overt change on flexibility. However nearly all of research that discovered a lower in ache additionally discovered an enchancment in flexibility, so there could also be some nebulous connection there!
Primarily based on this new, promising proof, how must you be utilizing a therapeutic massage gun to optimize your restoration and athletic efficiency? For restoration and lowering ache, use the therapeutic massage gun constantly after train and/or athletic competitions, as much as 72 hours put up exercise. For athletic efficiency, use the therapeutic massage gun instantly previous to the exercise, whether or not it’s power coaching or athletic actions.
Keep in mind: If flexibility is your fundamental goal, a therapeutic massage gun isn’t one of the best use of your time. The perfect research-driven technique there continues to be dynamic stretching and eccentric power coaching.