What Exactly Are Percussion Guns?

 Percussion Massager (also known as "massage guns") have gained enormous traction in the fitness world in recent years, with many fitness enthusiasts tossing them into their gym bags, carry-on luggage, and living room baskets. Percussion guns, which are small, portable, and relatively inexpensive, provide on-demand massage therapy. People use them to get quick relief from muscle tension and soreness after strenuous workouts.

So, how exactly do percussion guns work? What kind of recovery advantages can you anticipate from this handheld massaging tool? Here are a few key points about percussion guns and how they can help with your recovery.

The Mechanism of Percussion Guns

Percussion therapy works by using rhythmic vibration to massage soft tissue and increase blood circulation. As new blood circulates around a targeted area, muscle soreness can be reduced. Percussion guns make this type of therapy accessible and simple to use.

When the Best Massage Gun is turned on and placed on a target area (such as your calf or shoulder), the selected attachments "percuss" your muscles at a high frequency. Can this recovery tool truly provide muscle relief? Vibration therapy was found to be effective in preventing delayed onset muscle soreness in a 2014 study1 (DOMS).

What about your mobility when you're stiff? Another study looked at the effect of a 5-minute handheld percussive massage treatment2 on the calf muscles and discovered that participants' dorsiflexion range of motion increased (ROM).

Percussion guns can be extremely beneficial after a hard workout when used on the majority of your muscles (do not use these on bony areas such as your spine or ankles!). It is critical not to press too hard into your muscles, but rather to apply gentle pressure. It's also important to remember that if you have nerve sensitivity, are pregnant, or have deep vein thrombosis, you should consult your doctor first. Also, avoid using it on any bruises, sprains, or other injuries.

10 iFIT percussion gun exercises

If you're new to using a percussion gun, our instructors are here to help! These workouts, which target different areas of your body, serve as how-to guides on how to use one properly. If you've recently purchased a percussion gun or are considering adding one to your recovery regimen, iFIT Trainers Zac Marion and Shelley Dawson will show you how to use it for muscle relief, mobility, and general recovery!

Is it safe to use massage guns?

"Massager guns are safe to use for those who have been cleared for exercise and do not have an underlying condition that would prevent them from massaging a muscle," says Dr. Hedt. "However, there are some areas of your body you should avoid, particularly the front of your neck and torso, which contain many vital organs. Also, you cannot stretch bone, so avoid bony areas of your body."

Dr. Hedt offers some dos and don'ts for using a massager gun correctly:

DO use a massage gun on large, bulky muscle groups like the quadriceps, hamstrings, glutes, calf, and upper traps.

DO massage the targeted muscle group for about two minutes.

DO NOT USE A MASSAGE GUN ON YOUR FRONT TORSO OR NECK.

DO NOT massage bony areas such as the front of your shins, the tops of your feet, your head, or your joints.