To relieve deep tensions and promote muscle regeneration, many people use a massage gun. However, the use of this trendy tool deserves to be regulated. Concrete effects, duration of use, limits and risks: Vincent Roche, masseur-physiotherapist, reveals a practical guide on this subject.
Massage guns: what effects to expect?
This funny gun, often used in physiotherapy, allows you to massage and impact muscles. Concretely, it will reproduce the movements carried out by the physiotherapist during a massage therapy session.
In terms of effects, said gun will relieve muscle pain quickly and without medication.
“Athletes particularly appreciate this tool because it provides a real feeling of well-being by applying direct pressure on the muscle”, recognizes Vincent Roche, masseur-physiotherapist. “On a physiological level, the gun acts on our flexibility: the muscle becomes slightly more flexible, which can help when practicing a sport. However, this positive effect is not greater than that of a classic warm-up”, he specifies.
Then, the famous pistol allows you to recover. “Physiologically, there is no big change, but we really have the impression of having the muscle loosened, relaxed,” underlines the expert. However, this 2.0 tool does not make it possible to improve its “performance athletic“, contrary to what the brands say.
“You will not perform better using it. Only the flexibility of the tissue is improved, because the percussion moves the muscle (by about 1.5 cm)”, warns Vincent Roche.
Other elements to take into account, before and after exercise:
- When we wish “warm up“, that’s to say “warm the muscle and stimulate the nervous system“, specifies Vincent Roche, you must use the gun for 30 seconds to 1 minute maximum. This allows you to mobilize the muscle and prepare it;
- Then, during the recovery phase, the massage can be extended for 1 to 2 minutes. After the effort, the gun actually has a draining side: “fluids accumulated during exercise are eliminated, which “deflates” the muscle and provides a feeling of well-being“.
Few risks should be noted
Good news, on the risk side, there are “minimal“, says the expert.
“Certainly, if you insist too long on a painful area, you can bruise yourself or irritate an already sensitive tissue,” admits Vincent Roche. “But above all, you must use common sense: do not press for more than 2 minutes on the same area and, obviously, do not press with all your strength.” underlines the specialist.
In case of joint pain, also avoid the use of massage guns.
Finally, to choose a quality one, remember to look at the “engine strength“. Percussion models are also better than vibration ones, “because their waves penetrate deeper into the tissues”, concludes the physiotherapist.