Massage guns are the new yoga mats - they are everywhere you go and everyone seems to be using them. But this is more than just a trend; this is the pinnacle of wellness technology.
When wellness and modern technology combine, some amazing things start to happen. Massage guns relieve pain and speed up recovery, in a quick, easy, and affordable way - but only if used correctly.
We’ve put together a quick guide to explain everything you need to know about how long to use a massage gun.
In this article, we'll cover:
- Quick Answer: How Long Can I Use A Massage Gun For?
- When Should I Use a Massage Gun and For How Long?
- How Not To Use A Massage Gun
- Can I Use A Massage Gun Every Day?
- Benefits of Massage Guns
Quick Answer: How Long Can I Use A Massage Gun For?
Massage guns are powerful and are able to penetrate deep into muscle tissue with precision, increasing blood flow and speeding up recovery. They should only be used for a maximum of two minutes on any given muscle group. They can be used 2-3 times daily.
When Should I Use a Massage Gun and For How Long?
Percussion massage can be used several times throughout the day. Whatever reason you’re using your massage gun, it should only be used in short sessions, for no more than a couple of minutes. It’s recommended to use a massage gun 2 or 3 times a day at most.
Pre-Workout
Percussion massagers can activate muscle groups and improve muscle mobility and -flexibility when used before a workout. Without the restriction of tight muscles, you could see big improvements in your performance. (4)
By activating muscles in your warm-up with a massage gun, you will also help to prevent injury.
For pre-workout, work the massager over targeted muscles for 30-40 seconds to activate them.
During Activity
During activity, the percussion gun can help reactivate muscles and prevent spasms or fatigue. While athletes are known to do this, the research on using percussion massage during activity is lacking.
If you use the gun while working out, then run it over specific areas for 10-15 seconds.
Post-Workout
Massage guns will give your post-workout the power-up you’ve been craving. Increasing muscle flow and relieving lactic acid build-up will mean less pain and a quicker recovery.
You can use the massager across each muscle group for up to two minutes for optimum recovery post-workout.
For Relaxation
Massage guns are also a great way to unwind, so you can use yours when you need to relax or relieve muscle tension. (1)
For relaxation, you can use the massage gun for up to two minutes on each muscle group.
How Not To Use A Massage Gun
Massage guns should not be used on strained or pulled muscles. They should also be used on muscles, not bones, nerves, joints, or tendons. Avoid any scabs, wounds, recent bone fractures, cancerous lesions, or anywhere that has impaired sensation.
While the feeling of a massage gun can take some getting used to, it shouldn’t be painful. If you’re sore after using one, it might signify that you pushed down too hard or for too long, so take it easy and find your sweet spot.
If you feel pain while applying the massage gun, then apply it less firmly. Move your gun to find the right spot, or take a break and try again later.
Remember, the pain might indicate that you’re running over a bony prominence or a vein-artery nerve bundle. Over time, overstimulating these vulnerable areas can lead to problems.
The massage gun doesn’t know the difference between bone, muscle, fascia, and nerve. It can’t pinpoint an injury or whether a muscle is too tight or loose. Therefore, it’s up to you to listen to your body and respond accordingly.
Stick to no more than 2 minutes on each muscle group to avoid bruising or injury. Also, remember that the highest settings are designed for people with huge muscles; higher-power doesn’t always equal better.
You will find that 1-2 minutes is all you need to experience the fantastic benefits of these devices. You may want to start with just 10-30 seconds while your body gets used to it.
There is no real limit for how long you can use a massage gun across your body, as long as you don’t stay in any one area for too long.
Can I Use A Massage Gun Every Day?
Yes! You can use a massage gun every day, safely.
However, then benefits can diminish if used too frequently. So, the best thing you can do is to rotate days. For example, you may use a foam roller one day, contrast baths on the second day, and your massage gun on the third day, and repeat.
While a massage gun can’t replace a fully trained physiotherapist, The Pro Massage Gun does make it easier to get some of the same benefits in a cost-effective way, all from the comfort of your home.
Benefits of Massage Guns
Understanding how long to use a percussion massager is essential to experiencing its incredible benefits. Massage guns use strong pulses to quickly and efficiently target deep muscle tissue, and so they do not need to be used for extended periods of time.
In less then a couple of minutes you can experience the following benefits:
Releases Lactic Acid
Toxins such as lactic acid are released by the repetitive pulses on muscle tissue. This can enable you to perform better and for longer, without cramping up or getting sore. (1)
Lactic acid release also decreases inflammation and even has benefits to the immune system, as your body can flush away toxins with ease. (1)
Increases Blood- and Lymphatic Flow
Massage guns increase blood circulation, which nourishes in-need areas with oxygen rich blood, thus speeding up recovery and improving athletic performance. (2)
Breaks up Scar Tissue
Massage guns work to break up scar tissue from surgery or injury and improve their healing and appearance by penetrating deep fibres. (3)
Improves Mobility and Flexibility
Massage guns relieve tension and reduce muscle spasms and stiffness. Increased flexibility helps to prevent injury and improve performance. (4)
References
- Bayrakci Tunay, V., Akbayrak, T., Bakar, Y., Kayihan, H., & Ergun, N. (2010). Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite. Journal of the European Academy of Dermatology and Venereology : JEADV, 24(2), 138–142.
- Imtiyaz, S., Veqar, Z., & Shareef, M. Y. (2014). To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS). Journal of clinical and diagnostic research : JCDR, 8(1), 133–136.
- Cho, Y. S., Jeon, J. H., Hong, A., Yang, H. T., Yim, H., Cho, Y. S., Kim, D. H., Hur, J., Kim, J. H., Chun, W., Lee, B. C., & Seo, C. H. (2014). The effect of burn rehabilitation massage therapy on hypertrophic scar after burn: a randomized controlled trial. Burns : journal of the International Society for Burn Injuries, 40(8), 1513–1520.
- Lyu, B. J., Lee, C. L., Chang, W. D., & Chang, N. J. (2020). Effects of Vibration Rolling with and without Dynamic Muscle Contraction on Ankle Range of Motion, Proprioception, Muscle Strength and Agility in Young Adults: A Crossover Study. International journal of environmental research and public health, 17(1), 354.
