You’re not a spring chicken anymore. And those 5-aside sessions aren’t getting any easier. But that’s where your new massage gun comes in. With one of these, you can tackle any post-match aches and pains, recover faster and get back to banging the goals in each week. All without moaning that your legs feel like they’re about to fall off. The team WhatsApp chat will thank you…
What does a massage gun do though? And how do you use one safely? Well, we’ve got the answers right here.
What is a massage gun and how does it work?
A massage gun is a handheld gadget that looks a bit like a power drill. But you won’t be using it for DIY. It uses percussive therapy to massage your muscles. Which basically means it releases rapid, repetitive bursts of pressure straight into the tissue.
Doing this helps to improve blood flow, stops you feeling sore, and increases your range of motion. It’s kind of like having a personal masseuse - but without the expensive repeat fees!
Step-by-step guide to using a massage gun
Here’s how to use a massage gun and get the most out of it:
Turn it on – Start by turning on your massage gun. Most have a switch or a power button.
Choose your setting – Choose your speed or intensity level. If you haven’t used one before, we’d recommend starting on a lower setting. It’ll let your muscles get used to the feeling. And you won’t accidentally hurt yourself before you’ve even got started.
Apply to the muscle – Hold it firmly and press the tip of the gun gently against the muscle you want to target. Don’t push too hard though. The gun should do most of the heavy lifting here.
Move slowly – Glide the gun carefully over the muscle, spending about 1-2 minutes on each area. If you’re doing it properly, you’ll feel the vibrations deep in each spot.
Adjust as needed – If you’re aching a lot in one place (after all, those tackles at the rugby can really leave a mark), you can spend a bit more time there. Just don’t overdo it, as you could end up with a bruise.
Choosing the right attachment and settings
Most massage guns come with a full set of attachments and speed settings. And each of these are made for different parts of your body. So, make sure you’re using the right tool for the job…
Attachments:
Round head – Great for those bigger muscle groups, like your thighs, calves and glutes.
Flat head – A good all-rounder that’s designed for smaller areas but will work well on most body parts.
Bullet head – Ideal for targeting any sore deep tissue, knots or pesky trigger points.
Fork head – Made for the spots near the spine and neck, as it fits around the bony areas. Be careful while you use it though.
Speed settings:
Low speed – Perfect for sensitive areas (and if it’s your first time using a massage gun).
Medium speed – Kind of what it says on the tin. A sweet spot that strikes a balance between the two other speeds.
High speed – Best for deep tissue relief, or right after you’ve finished an intense workout.
Mix and match your attachments and speed settings and find what works best for your body. At the end of the day, it’ll be different for everyone.
Using the massage gun on different areas
It takes a bit of technique (and the right settings and attachments) to really feel the effects of your massage gun…
Neck and shoulders – Try a low setting with gentle pressure. But don’t push on the front of your neck – trust us, it hurts.
Back – Take a fork attachment and glide the gun along your upper and lower back (while avoiding your spine).
Arms – Focus on your biceps, triceps and forearms with some light pressure.
Legs – You can use a higher setting on your quads, hamstrings, calves or glutes. Go for a ball or flat head attachment here.
Feet – Use a lower setting and a softer attachment for the soles of your feet. This can be really soothing if you’ve been walking around all day.
Benefits of using a massage gun
Why bother with a massage gun in the first place? Well, there are plenty of good reasons to use one regularly. Here are a few massage gun benefits that are worth knowing about…
Relieving sore muscles – After a big session down the gym, they’re great for your post-workout recovery.
Reducing stress and tension – When you need to unwind after a long day, massage guns can work wonders. Just kick back and relax.
Improving blood flow – Better circulation can speed up healing, getting you back on the pitch even faster.
Boosting flexibility – You might not be doing the splits anytime soon, but the gun can loosen up tight muscles. And in theory, that means a better range of motion for you.
Preventing injuries – By keeping your muscles healthy and loose, you’ll be less likely to strain them. So, if you’re injury prone, you should spend less time on the physio table.
When to use a massage gun
If you’re not sure when to use your massage gun, here are the best times to do it…
Before a workout – This’ll warm up your muscles and increase blood flow, which will improve your performance.
After a workout – Once you’re through with a tough workout, tackle any muscle soreness and speed up your recovery.
Whenever you’re feeling sore – Been sat at your desk for too long? Get the gun out and relieve that muscle tension right away.
Anytime you feel tight – Whether that’s caused by stress or poor posture, a quick session can help you feel a bit more comfortable.
Before bed – It’ll help to relax your muscles, which can boost the quality of your sleep.
Tech tip: Moderation is key. Using your massage gun too much can do more harm than good. So, don’t sit there using it for hours at a time.
Dos and don’ts of using a massage gun
Before you fire up your massage gun, here are a few dos and don’ts that you’ll definitely want to stick to.
Dos
Focus on massaging soft tissue only.
Listen to your body. Stop straight away if you feel any pain.
Use the right attachment for the right muscles. The wrong ones can hurt you.
Move the gun slowly over your muscles in a steady sweeping motion.
Start on a lower setting, then ramp things up as you get more comfortable.
Don’ts
Don’t use the massage gun on bones, joints or broken skin.
Don’t press too hard – let the gun do the work.
Don’t use it on bruised, injured or inflamed areas. This can make them worse.
Don’t use it for more than a few minutes on one muscle group.
Don’t push aggressively anywhere near your neck or spine.
FAQs
Are massage guns good for you?
They sure are. Like we’ve mentioned already, massage guns can help with making sore muscles feel better, boost your circulation and relieve any tension. If it’s recovery and relaxation you’re after, you can’t really go wrong.
Can you use a massage gun while pregnant?
Talk to your doctor before you use a massage gun. Some areas – like your lower back and stomach – should be avoided while you’re pregnant.
How often should you use a massage gun?
You can use a massage gun every day if you want. But we’d recommend limiting your sessions to about 10-15 minutes. That way, you’ll get the best results and won’t overstimulate the muscles.
Are massage guns safe?
Yes, but only when you use them properly. Don’t use them on injuries, near (or on) bones, or for a long time on one spot. If you do, you might be out of action for even longer.
So, now you know how to get the most from your massage gun. But what other healthy home tech is there? You’re in luck. We’ve rounded up the best health monitoring tech you can use at home. And if it’s raining outside – and you don’t fancy getting soaked on your run – you can always try out our top fitness and gaming gadgets instead.
