By: Dr. Alyssa Musgrove
At home massage devices seem to be all the rage these days. If you recently acquired
a massage gun over the holidays or have already purchased one of these popular soft
tissue tools, it’s important to know the best ways to use these devices to experience
relief and avoid injury.
Massage guns have many different names, but most offer a form of vibration or
percussion therapy that help promote blood flow, circulation and lymph drainage. This
type of therapy allows more oxygen and nutrients into muscles, aiding in the tissue
recovery process. Some people find they recover faster from workouts and experience
less discomfort from exercise after applying percussion or vibration to stressed soft
tissue areas.
Many people report improved range of motion after using massage devices. When
muscles become shortened for long periods of time, they place additional stress on
joints. This stress decreases range of motion and flexibility, putting you at risk for injury.
Applying pressure on muscles after using them causes them to become more relaxed
and less likely to place strain on surrounding joints and tissues. Some research shows
applying pressure, such as massage, vibration or percussive therapy, to a muscle while
actively stretching it could increase the range of motion of that muscle by 30-50% in just
30 seconds.
Generally speaking, at-home massage devices are safe and low risk, but be sure to
follow these tips:
Use your massage tool on your hips, legs, feet, back and arms but AVOID your
neck, spine and other bony areas. If the device comes in contact with the spine,
or directly onto a bone, it can be dangerous and potentially cause injury.
Use your massage device in moderation. Overuse can aggravate tissues in the
body and potentially lead to injury, or leave you suffering with unnecessary pain.
Limit sessions to no longer than 2 to 3 minutes at a time. Longer sessions using
soft tissue devices are not always better. Some areas can tolerate higher
amounts of intensity and longer durations then others. Small areas like your
forearms (great for those who work with their hands all day) will benefit from a
couple minutes of therapy compared to large muscle groups like your hips and
thighs, which may be able to tolerate up to 5-10 minutes.
Explore different muscle groups. One of my favorite areas to target is the bottom
of my feet after a long day of standing at the office.
Healthy tissue does not hurt when you press on it. If you are experiencing
tenderness when applying the tool to the skin, that area could benefit from
therapy, just be aware of your pain tolerance. Any sore or tender area is a cue to
do less.
Use the adjustable speeds and different massage head attachments to your
advantage. If the surface area is small and sensitive, then choose a lower setting
and work your way up to a higher speed and intensity.
When just beginning to use your device, test an area first, using a low intensity
for short duration and then monitor your body’s reaction over the next day or two.
If you notice any discoloration in your skin, such as the skin becoming red
immediately after or any bruising long term, shorten your session and intensity.
Finally, if you feel any numbness, tingling, sharp pain, or a sensation of pins and
needles, stop immediately. These are signs the massage gun may not be right
for you or that particular area.
Although at-home massage devices offer a high level of convenience, keep in mind
these devices should not replace professional massage therapy. Licensed massage
therapists have extensive training that allows them to deliver more significant results
than what you can achieve with an at-home device. Professional massage therapy can
be a powerful tool in your healthcare regimen, as it elongates and relaxes muscles,
allows you to hold your chiropractic adjustments longer and helps the body to eliminate
toxins.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of
techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to
assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at
1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.