This article was co-authored by Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP and by How.com.vn staff writer, Dan Hickey. Rebecca Tenzer is the owner and head clinician at Astute Counseling Services, a private counseling practice in Chicago, Illinois. With over 18 years of clinical and educational experience in the field of mental health, Rebecca specializes in the treatment of depression, anxiety, panic, trauma, grief, interpersonal relationships using a combination of Cognitive Behavioral therapy, Psychodynamic therapy, and other evidence-based practices. Rebecca holds a Bachelor of Arts (BA) in Sociology and Anthropology from DePauw University, a Master in Teaching (MAT) from Dominican University, and a Master of Social Work (MSW) from the University of Chicago. Rebecca has served as a member of the AmeriCorps and is also a Professor of Psychology at the collegiate level. Rebecca is trained as a Cognitive Behavioral Therapist (CBT), a Certified Clinical Trauma Professional (CCTP), a Certified Grief Counseling Specialist (CGCS), a Clinical Anxiety Treatment Professional (CCATP), and a Certified Compassion Fatigue Professional (CCFP). Rebecca is also a member of the Cognitive Behavioral Therapy Society of America and The National Association of Social Workers.
There are 13 references cited in this article, which can be found at the bottom of the page.
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Massage guns are an easy solution to muscle pain and stiffness, but how do you use one effectively? Massage guns are generally safe for most people to use every day, and their benefits include relaxation, muscle recovery, and increased mobility.[1] We’ve outlined the best techniques for using a massage gun whether you’re stiff from a long day in the car or sore from an intense workout. If you’re ready to kick back and relax, keep scrolling!
Using a Massage Gun
Begin massaging on the lowest setting and work your way up to higher speeds as you get used to the intensity. Target muscle groups and soft tissue while avoiding bony areas and joints like your spine, ankles, or elbows. Use a massage gun for 2 minutes after a workout to prevent muscle soreness.
Steps
Expert Q&A
Video
Tips
- Stay hydrated to supplement your massage gun session. Well-hydrated muscles receive more nutrients, contain less toxins, and are less prone to soreness and tension.[17]Thanks
- Massage guns are safe to use daily, or even multiple times a day. Just make sure not to target the same muscle group for more than 1-2 minutes at a time.[18]Thanks
- Look for a massage gun with multiple speeds for versatility. Consider whether you need a lightweight massager since you’ll be holding it up for minutes at a time.[19]Thanks
Warnings
- Do not use a massage gun on the front of your neck, your throat, your face, your head, or the front of your torso.[20]Thanks
- Massage guns are designed to work on soft tissue and muscle groups. Avoid bony areas and joints like the shins, spine, head, ankles, or elbows.[21]Thanks
- Talk to your doctor before using a massage gun if you’re over 65 years old, have a musculoskeletal condition, or take blood thinners.[22]Thanks
Expert Interview
Thanks for reading our article! If you’d like to learn more about massage guns, check out our in-depth interview with Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP.
References
- ↑ https://www.livescience.com/5-benefits-of-a-massage-gun
- ↑ https://www.houstonmethodist.org/blog/articles/2021/sep/are-massage-guns-worth-it-4-more-questions-about-percussive-therapy-answered/
- ↑ https://www.handheldmassagerguide.com/how-to-use-a-massage-gun/
- ↑ https://www.handheldmassagerguide.com/how-to-use-a-massage-gun/
- ↑ https://cnalifestyle.channelnewsasia.com/wellness/massage-gun-effective-vibration-percussive-therapy-237646
- ↑ https://cnalifestyle.channelnewsasia.com/wellness/massage-gun-effective-vibration-percussive-therapy-237646
- ↑ https://www.livescience.com/5-benefits-of-a-massage-gun
- ↑ https://www.handheldmassagerguide.com/how-to-use-a-massage-gun/
- ↑ https://massagegunfight.com/how-to-use-a-massage-gun-on-your-lower-back/#Selecting_The_Right_Massage_Heads
- ↑ https://youtu.be/WJ_iVydJAcI?t=216
- ↑ https://www.hackensackmeridianhealth.org/en/HealthU/2022/04/01/Are-Massage-Guns-Good-for-You-A-PT-Explains#.YtWH3ezMJJU
- ↑ https://www.hackensackmeridianhealth.org/en/HealthU/2022/04/01/Are-Massage-Guns-Good-for-You-A-PT-Explains#.YtWH3ezMJJU
- ↑ https://www.hackensackmeridianhealth.org/en/HealthU/2022/04/01/Are-Massage-Guns-Good-for-You-A-PT-Explains#.YtWH3ezMJJU
- ↑ https://allthestuff.com/percussion-massage-usage/
- ↑ https://connect.uclahealth.org/2022/02/02/considering-a-massage-gun-heres-what-you-need-to-know-about-percussive-therapy/
- ↑ https://health.clevelandclinic.org/should-you-use-ice-or-heat-for-pain-infographic/
- ↑ https://integrehab.com/blog/athletic-training/hydration-recovery-healing/
- ↑ https://connect.uclahealth.org/2022/02/02/considering-a-massage-gun-heres-what-you-need-to-know-about-percussive-therapy/
- ↑ https://health.clevelandclinic.org/should-you-reach-for-a-handheld-massager/
- ↑ https://massagegunfight.com/how-to-use-a-massage-gun-on-your-lower-back/
- ↑ https://www.livescience.com/5-benefits-of-a-massage-gun
- ↑ https://www.hackensackmeridianhealth.org/en/HealthU/2022/04/01/Are-Massage-Guns-Good-for-You-A-PT-Explains#.YtWH3ezMJJU
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