Massage guns are all the rage nowadays, I have seen people using them all over, from head to toe. I have even seen people using them on their dogs. But what do they actually do and is it worth using one?
Massage guns look a bit like a drill with soft attachments that give an intense vibration directly wherever applied on the body. Vibration like this can, in theory break down scar tissue, which can be responsible for muscle aches and pains.
The vibration may also heat up the muscle which could allow more blood into the area, this is helpful during the repair process.
“Depending on what you are trying to achieve, will change the way you want to use the gun, how often and how long to use it for.”
I think that it is important to think about what you would like to achieve from the massage gun when you are using it. Are you trying to heat the muscle up, increase blood flow and lengthen the muscle?
Are you trying to recover from a sports injury and trying to get back on the pitch as soon as possible? or are you trying to fix a longstanding ache in your shoulders? Depending on what you are trying to achieve, will change the way you want to use the gun, how often and how long to use it for.
It is rarely the case that one intervention alone can fix these types of muscle pains. Lifestyle changes or simple advice combined with massage style interventions are often more effective. For example, you can massage a muscle all day long but unless you change the way you use the muscle, you’ll always be limiting your healing potential.
“heating up the muscles and allowing more blood flow can give good relief”
After an examination with a healthcare professional, you should be more aware of what is causing the issue. For example, the majority of sports injuries are muscle tears. Using a massage gun on a torn muscle could actually be harmful.
If a muscle has been already damaged, then sending very intense direct vibration into the tear will only inflict more damage which could result in a longer recovery. So rest would be the best option in that instance, until it has fully healed.
If you have very tight shoulder muscles from sitting at a desk all day, then using a massage gun to try and lengthen the muscles, wouldn’t be a bad idea as there is some science behind this. Additionally, heating up the muscles and allowing more blood flow can give good relief with achy shoulders.
The technique of using the massage gun will differ depending what you are trying to achieve, for example you could just hold the gun directly where it is sore. This would be more likely looking for short term relief, which is absolutely fine.
If you were looking to break up some connective tissue, which is responsible for holding the muscles in a shortened uncomfortable position, then more of a gliding technique around the area could be better.
Massaging the shoulders whilst moving the head slowly can also be helpful at breaking up shortened connective tissue. If you wanted to use the gun on the front of your thigh (Quadricep) then bending and and straightening the knee whilst using the gun on the muscles could be helpful, the same principles apply throughout the body, moving the closest joints to the muscle you are working on. Do not use the gun on bony areas, it will hurt and be of no benefit.
So yes, a massage gun can be helpful at relieving muscle aches and pain, but it is important to know how to best use them and what you are using them for.
July 9th, 2022. Bill Challis, Osteopath