However what do they do, and are they really efficient? A brand new systematic evaluate 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 therapy, which delivers mechanical vibration—on this case the pinnacle of the therapeutic massage gun delivering repeated contacts—to muscle tissue or tendons,” says bodily therapist Andy Barr, DPT
In case you’ve ever had a therapeutic massage the place the masseuse makes use of a cupped hand method with fast, repeated contacts (that is referred to as “tapotement therapeutic massage”), it’s the identical precept. You could be shocked to be taught that percussive therapy delivered by way of an instrument was first invented within the Fifties!
Dr. Barr, who works with elite athletes and has been within the skilled sports activities well being and efficiency area for over 25 years, has just lately seen a stark improve 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 continuously. The continued improvement and portability of the instrument have made it even simpler to make use of.”
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.
Do you have to use one? It depends upon 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 evaluate launched that reviewed a number of research wanting on the affect of therapeutic massage weapons on ache and athletic efficiency.
The outcomes have been fairly attention-grabbing throughout a number of domains. The systematic evaluate—which checked out 13 totally different papers—discovered that use of a therapeutic massage gun resulted in enhancing a number of features of athletic efficiency together with restoration as nicely.
Particularly, a single use of a therapeutic massage gun resulted in rising muscle energy (notably within the higher physique) and rising explosive muscle energy (suppose 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 will be lowered as nicely, particularly for reducing delayed onset muscle soreness (DOMS) 48 hours after difficult exercises.
Apparently, 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!
Based mostly on this new, promising proof, how must you be utilizing a therapeutic massage gun to optimize your restoration and athletic efficiency? For restoration and decreasing 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 energy coaching or athletic actions.
Keep in mind: If flexibility is your most important goal, a therapeutic massage gun isn’t one of the best use of your time. The most effective research-driven technique there continues to be dynamic stretching and eccentric energy coaching.
