I used to use a massage gun to relax my tight muscles after exercise, but did you really use the right method? The pain of massage makes you cry, indicating that there is a problem with the use method. Be careful to step into the five traps, resulting in more serious muscle damage!
Whether it is to increase muscle or reduce fat, after training, let the muscle fascia fully relax, which will make your lines more slender and beautiful, rather than too tight and knot the whole ball, turning into turnip legs and King Kong arms! In fact, there are many ways to relax. Why is massage gun so popular? First, you have to know what the fascia is? Where?
What is fascia?
The fascia on our body is difficult to see with our eyes, but you can carefully observe the meat you usually eat. It is usually wrapped in a translucent white film connecting bones and meat. This is the fascia! I mentioned in the article on fascia relaxation that fascia, also known as myofascia, is the tissue from top to bottom of the whole body, which is covered with fat, bone, blood vessels and muscles, which is equivalent to connecting the important role of human movement!
After training, not only the muscle will be damaged, but also the muscle fascia will be damaged, and it is easy to get sticky and become many summaries. Regardless of the sticky situation for a long time, the muscle fascia will slowly lose elasticity, and the muscles will become stiff. In addition to the bad appearance of the outer line, the sensitivity and coordination of the body will become worse, which greatly reduces the sports performance!
So I often see someone using a massage gun to relax after fitness. This tool is very convenient. Yes, but the point is, can you really use it? The method is wrong. Be careful, it is easier to get injured. Please pay attention to the following five key points for the first use!
The fascia on our body is difficult to see with our eyes, but you can carefully observe the meat you usually eat. It is usually wrapped in a translucent white film connecting bones and meat. This is the fascia! I mentioned in the article on fascia relaxation that fascia, also known as myofascia, is the tissue from top to bottom of the whole body, which is covered with fat, bone, blood vessels and muscles, which is equivalent to connecting the important role of human movement!
Usage and contraindications of massage gun
1. Move along the muscle lines
People who have cut meat know that muscles have lines. Cutting the knife casually will make the meat miserable. The same is true for people. When using a massage gun, remember to massage along the direction of the muscle. Don’t press the left at once, but hit the right at once. Not only will the relaxation effect be reduced, but also damage may be caused by pressing the wrong place.
2. Relax each part for 3 ~ 5 minutes
It is suggested to change the residence time of the massage gun according to the gun head. For example, the front end area of the vertebral head is smaller, the force is more concentrated, and the service time is about 3 minutes; Because of the large area of the spherical gun head, the power to hit the muscles is more average and can be extended to 5 minutes.
3. The force should not be too strong
The massage gun uses vibration to hit the power to the skin → fat → fascia, and finally reach the muscle. Because the skin is the first to be stressed, when the high shock wave is combined with forced pressing, it may cause bruises in the epidermal tissue, and even slight tears in the muscle!
It is recommended to control the force when using the massage gun, and mainly use large muscles, such as quadriceps femoris, gluteus, etc. to avoid using it in places with thin muscle layer, such as shoulders, which can reduce the problems of bruises and tears.
4. some parts are not suitable for use
massage gun is usually applicable to places with muscle tissue. The following parts must be avoided:
armpit
There are many nerves and lymphoid tissues in the armpit. If they are subjected to too strong a force, it is easy to hurt and inflame the lymph, or shock the nerves, which may lead to numbness in the hand.
vital points
The heart, lungs, kidneys, stomach and other important organs are located in the chest and abdomen. The use of high shock wave massage guns in this part may cause shock injury.
artery
Carotid artery, femoral artery… And other large blood vessels may be damaged and cause thrombosis if they are continuously stressed. The terrible thing is that after the thrombus falls off, it will flow to the brain with the blood, which is easily leads to ischemic stroke!
joint
The high shock wave on the hard joint is equal to hitting the wall with the knee, which is easy to cause joint damage.
There are parts that are not suitable for use
5. Not all post-exercise soreness can be used
The massage gun is only suitable for muscle soreness after training. If it is for pain such as strain, sprain, cartilage inflammation… Do not continue to use the massage gun at the injured part, which will make your disease more serious! The best way to solve the above sports injuries is to stretch or seek the help of a doctor.
There are many things to pay attention to when using massage gun, but why do so many sports lovers want to start?
Principle of massage gun
There are hundreds of massage gun guns on the market. Most of them use ultra-high frequency shock waves of 2000 ~ 3000 times per minute to convey the strength layer by layer to various tissues, and finally reach the deep muscles, which can effectively relax, promote blood circulation, quickly drive away the feeling of pain after exercise, prepare for the next training and improve sports performance. The general manual massage may only relax to the shallow part, and the effect is not so good.
roller and massage gun, What are the differences between the two?
Comparison between gun and roller
massage gun and roller have their own advantages and disadvantages. They can be evaluated through the required parts, convenience and price. Refer to the following table and choose the tools suitable for you!
massage gun
Applicable parts Major muscle group, minor muscle group, pain point Musculus major
Ease of use It is easy to carry, but it can only be used after being fully charged Easy to carry, but need to lie down in a certain spacious space
Of course, not everyone can use the massage gun. Please find another way to relax for the following 6 ethnic groups, otherwise, it may cause harm to your health!