Muscle recovery can be enhanced in a number of ways. As a general rule, sportsmen and women need to set aside time for relaxation and recuperation. That's why some of them don't hesitate to buy a massage gun. This easy-to-use device allows you to release muscular tension whenever you want.
But does this impromptu massage session really help rebuild muscles after exercise? Can a "massage gun" improve your physical performance the day after your workout? It would seem that there's still a lack of tangible scientific data on this subject. But there's no harm in doing yourself good! So you can invest in a massage gun if you feel the need.
Discovering massage guns
Contrary to popular belief, massage guns are nothing new. They first appeared in Sweden in the late 18th century. Their inventor, Dr. Zander, advocated their use to relieve fatigue and muscular pain. Unfortunately, the first massage gun was not as successful as expected, and gradually fell into oblivion.
It wasn't until 2008 that the device reappeared in the hands of Jason Werseland. This chiropractor, who had been injured in an accident, used a massage gun to speed up his recovery. Convinced of the benefits of this device, the practitioner was quick to promote it. It was his efforts that led to the introduction of massage guns into the rehabilitation program of top-level athletes.
Today, these devices are widely accessible and sold both in specialist stores and on virtual stores such as Amazon. Numerous brands share the market, offering more or less sophisticated models at prices ranging from €10 to €750. But you still need to know exactly what a massage gun is for.
Massage gun: what's in it for me?
The purpose of a massage gun is to reproduce the movements performed by your physiotherapist during a massage therapy session. The device stimulates specific points to promote blood circulation and release tension. The aim is to target different areas of the body to relieve muscle pain and fatigue.
Investing in this device means that sportsmen and women no longer need to visit a physiotherapist or masseur for a relaxing massage.
In addition, there are massage guns of varying performance available today, with several pressure levels and a dozen rotation and/or oscillation speeds. As a result, users can adjust the intensity of the massage according to their sensitivity. So everyone can relax at ease after a hard workout using this practical device.
Remember that activities that promote relaxation are beneficial to recovery. So, in principle, a massage gun would be your ally in recovering quickly from your most grueling sessions.
Will a massage gun help you recover your muscles?
Despite their alleged benefits, massage guns have met with onlymodest success in the sporting world. Athletes and professional coaches rarely use these devices. Nevertheless, they can be used for fitness and rehabilitation purposes. On a day-to-day basis, massage guns are only occasionally used by professional athletes.
Many fitness trainers have shunned this device since, to date, there have been no studies demonstrating the beneficial effects of its use. Few researchers are interested in massage guns. To date, none of them have really studied the issue. As with nutritional supplements, studies proving their benefits could well encourage top-level athletes and those accompanying them to use massage guns.
On the other hand, while there are no studies proving the beneficial effects of a massage gun on recovery, the same cannot be said of massage therapy. A 2012 study1 argues that massages accelerate the repair of muscle fibres damaged by strenuous exercise.
According to the researchers, the anti-inflammatory effects of massage result from a succession of biological reactions. Pressure exerted at specific points reduces cellular stress, triggering a cascade of anti-inflammatory signalling.
Thanks to this process, you won't feel muscle pain as keenly.
According to these researchers, massages also increase the number of mitochondria over the long term. As a result, muscle tissue will be able to expend more energy, enabling it to deploy more strength. What's more, muscles massaged regularly will be better able to resist aggression. This promises greater endurance for runners and fitness enthusiasts alike.
From this, we can deduce that a massage gun will have the same effects as a massage given by a physiotherapist. However, it must be stressed that no device, however well-designed, can replace the know-how of a trained and experienced practitioner. This specialist will know exactly which area to massage to relieve the athlete and maximize recovery. In this sense, a massage gun is not quite as good as a massage therapy session with a professional masseur.
How to speed up muscle recovery?
As you can see, a massage gun won't be the miracle solution for improving muscle recovery. The fact remains, however, that the majority of athletes who have tried this device have left positive feedback. With this in mind, there's nothing to stop you using a massage gun to recover more quickly from even the toughest workouts.
That said, choose your massage gun wisely, taking into account the number of speeds, the number of heads, the battery capacity and also the price. If you do an extensive search on the Internet, you're sure to find a model that's right for you. Nonetheless, take a look at the reviews left here and there before making your final decision.
For comfortable use, opt for a silent massage gun that's discreet once it's switched on. The noise level during operation will depend on the amplitude of your massage gun's movements and its technology.
That said, from an overall point of view, to accelerate your recovery effectively, you'll need to address 4 points: training, nutrition, hydration and rest.
For the first point, you'll need to plan your sessions so that you have periods of rest. As a general rule, you should space out your sessions to spare your muscles, depending on your discipline. Repairing the damage caused by exercise takes time. That's why we strongly advise you not to multiply your sessions to the point of exhaustion and risk of injury.
When it comes to nutrition, sportsmen and women need to assimilate sufficient protein. These macronutrients are essential for repairing damaged muscle tissue. Despite the importance of protein, carbohydrates should not be overlooked. Carbohydrates are used to replenish glycogen levels and thus restore energy reserves after a session.
Hydration is also crucial for athletes. Insufficient water intake is detrimental to muscle recovery and performance. So it's a good idea to drink enough, adapting to the type of exercise you're doing, the ambient temperature and the duration of your workout.
Last but not least, get at least 7 hours' sleep a day (ideally 8 hours, or even more for some). Sleep allows the body to release tension and, at the same time, hormones that promote recovery. This effect is greatest when you reach "deep" sleep, which is why you also need to pay attention to the quality of your sleep.
On the same subject, don't hesitate to consult our following articles:
- What impact does alcohol have on recovery?
- How can I help my legs recover?
- What dietary supplements can improve muscle recovery?
