7 Finest Therapeutic massage Weapons For Runners 2023

For years I’ve gotten a month-to-month sports activities therapeutic massage as a result of I discovered it was extraordinarily helpful in sustaining a cheerful IT band, aligned hips, and lowering my total stress ranges—which improved restoration. Might an at house therapeutic massage gun for runners give me a few of these advantages??

I’m all the time seeking to spend cash correctly, so I began to marvel, “Are therapeutic massage weapons actually value it?” Might a high-quality therapeutic massage gun function a substitute for my month-to-month sports activities therapeutic massage? Is it higher than a foam curler for working the fascia?

In an effort to discover out, I began by speaking to Bodily Therapist Stuart Wilson of Elevate PT. Then, I moved on to testing out quite a few completely different fashions. Lastly, I checked in with tons of of runners by way of one in all my weekly Instagram polls, as a result of there’s nothing higher than actual life information to elucidate whether or not one thing works!

🤑Not involved in studying the entire submit, then right here’s a sizzling tip this AFFORDABLE therapeutic massage gun is simply nearly as good (whereas nonetheless being prime quality sufficient to final), in case you resolve one is critical.

However I’m going to share with you extra particulars on what I’ve used and why some athletes would possibly spend extra for sure options.

Let’s dive in to every part it’s worthwhile to learn about therapeutic massage weapons for runners to assist with these tight hamstrings and sore muscle mass.

What’s a Therapeutic massage Gun?

Therapeutic massage weapons, referred to extra technically as percussion massagers, percussive remedy or vibration remedy, are a step up from at house instruments we’ve lengthy had entry to, like deep tissue massagers that use a extra round movement.

When turned on, therapeutic massage weapons pulse ahead, making a pounding impact on the muscle, aka percussion.

The percussive therapeutic massage gun is a light-weight, moveable wi-fi handheld system formed a bit like a instrument you’d count on to see on a development venture. Most are sufficiently small you could even throw them in your health club bag and take them on the go.

The “gun” title comes from being formed like a nail gun (or energy drill) and with the identical concept that the therapeutic massage instrument itself pushes outward. Particularly they’re designed to:

• Make the most of depth, velocity and power to hit muscle mass that deep tissue therapeutic massage would with much less ache
• Let you work in deeper than you possibly can with a foam curler
• Completely different velocity settings permit for various ranges of muscle tissue work
• The repeated power supplies vibration remedy
• Focused to be used on small muscle teams (consider your TFL or pecs that are laborious to get with a foam curler)

It’s necessary to notice that percussion and vibration are in actual fact completely different. Percussion is working deep in to the tissue, the place one thing like a vibration foam curler helps to distract nerves from ache. That means that you can work extra on an space or just to scale back ache.

What are the Advantages of a Therapeutic massage Gun?

Sadly there aren’t but a ton of research to show out the claims being made, which matches to point out quite a lot of it might be in our heads like utilizing compression tights for working. Don’t care, I’ll take all of the headspace wins I can get.

One small research did present that utilizing vibration and/or therapeutic massage helped with muscle soreness. And a brand new bigger overview of many research helps that information!

When runners have interaction in high-impact actions, their muscle mass can expertise microtears, resulting in soreness and stiffness. Percussive therapeutic massage remedy helps to expedite the therapeutic course of by growing blood movement to the world, which aids in nutrient supply and waste removing.

Together with a research that confirmed 5 minutes with a therapeutic massage gun had the identical advantages as quarter-hour with a therapeutic massage therapist.

Based mostly on what docs and bodily therapists learn about therapeutic massage remedy, we’ve extrapolated the anticipated advantages for runners who constantly use therapeutic massage weapons.

• manipulation encourages tight knotted muscle mass to launch by growing blood movement
• discount in muscle stiffness on account of the deep vibration
• elevated muscle leisure might promote higher sleep
• elevated blood movement to that space when completed may help with muscle restoration
• might enhance flexibility whereas the muscle mass are in a state of distraction
• interrupts ache alerts to the mind (found this when writing about vibration foam rollers)
• potential enhance in muscle power (research)

One of many distinctive advantages of therapeutic massage weapons is their means to activate the nervous system’s ache gate mechanism.

The speedy percussive pulses from the system can stimulate sensory receptors within the pores and skin, sending alerts to the mind that briefly override ache alerts from sore muscle mass. This will present fast aid and make post-run restoration extra snug for runners.

PT, Stuart Wilson, encourages runners to start making the therapeutic massage gun a part of their nightly routine. Pondering of this restoration time as priming the physique for the following exercise. In truth, this is likely one of the items of the Harm Prevention Program for Runners we created.

There may be some proof in keeping with the Journal of Sports activities Medication, that it might delay or decelerate DOMS (delayed onset muscle soreness). Which implies we’re in a position to practice more durable, once more sooner.

Are Therapeutic massage Weapons Price It?

Throughout my final sports activities chiropractor go to, I requested for yet one more opinion. I knew my Bodily Therapist was on board, however what did my sports activities Chiro take into consideration this instrument.

“Do you assume individuals must be utilizing therapeutic massage weapons at house?”

Dr. Toby Spitzlberger DC had a few actually good issues to say:

• I believe it’s actually thrilling when individuals first get it after which many type of put it to the facet and cease utilizing it (contacté my good friend contacté on each gizmo we lust after).
• Folks ought to NOT simply preserve going time and again a sore space (that’s a good way to extend irritation, identical to why you don’t foam roll your IT Band).
• It’s actually nice for working in to a glute (or different muscle) whereas additionally utilizing motion of the leg.

So the general dialogue result in sure they’re value it when used constantly and when you know the way to make use of them appropriately. You may be doing extra muscle injury in case you’re utilizing them incorrectly.

Don’t fear, we are going to dive in to that shortly.

7 Finest Therapeutic massage Weapons For Runners

Why are therapeutic massage weapons so costly? There’s quite a lot of expertise concerned, however I can’t provide you with an enormous purpose why the $600 therapeutic massage gun is massively higher than the one I’m utilizing and is on sale for lower than $200.

My chiropractor does have the $600 Theragun Professional and likes the therapeutic massage head on it as a result of it doesn’t trigger ache if you find yourself over a bony space, which is simple to do round your shoulders and chest. As famous, I’m looking for issues that could be a bit extra pockets pleasant, however you possibly can’t go flawed with what the professions like.

*Word: I don’t advocate any of the mini therapeutic massage weapons, too laborious to get sufficient power to be helpful. There are many nice therapeutic massage weapons below $100 which are full dimension.

#1 Warmth and Chilly Therapeutic massage Gun – ROLAZ Therapeutic massage Gun ($83)

For a low priced therapeutic massage gun, this has some nice options. When you aren’t searching for an excellent deep massager, I actually like that this has the cold and warm options, having used them I can say they’re fabulous.

• Warmth mixed with the vibration may help to loosen pressure
• Chilly can simply really feel fairly darn nice on a sore space
• Designed to be fairly
• Incorporates all of the therapeutic massage heads and a carrying case (although actually why trouble with those that may’t do warmth or chilly?!)
• Metallic head slides actually simply and once more the warmth simply feels good
• Percussion might not really feel as deep as others, I usually use this sort only for vibration

#2 Finest Therapeutic massage Gun Underneath $100 – Tolco Therapeutic massage Gun ($40)

It has over 42,000 critiques and continues to be at 4.5 stars to me that claims rather a lot as a result of persons are laborious to please!

• It additionally has 20 speeds making it straightforward to decide on your energy stage
• Tons of therapeutic massage heads for various wants
• Straightforward to learn display to decide on your energy stage
• Quiet

Don’t let an affordable value make you assume it will probably’t do the job. It might!

In truth, even the highest tier choices have been dropping in value. So in case you’ve been ready to seek out one of the best therapeutic massage gun, now could be one of the best time to snag it.

#3 Mid-Stage Good Therapeutic massage Gun Theragun Prime – ($219)

There are a selection of Theragun choices, this one is center of the highway. Not as dear because the skilled mannequin, however not shifting right down to the much less highly effective Theragun Mini.

• Most Theraguns declare to have a deeper muscle tissue remedy than you’ll discover with decrease powered machines
• Prime vs Professional: It would have the identical depth, however much less stall energy. Which implies you could possibly extra simply apply an excessive amount of stress. It has a barely shorter battery life at 2 hours.
• Prime is way quieter than the opposite variations
• Is available in a pouch carrying case, quite than a tough sided case
• Wi-fi charging
• Smartapp bluetooth integration offers you precise routines to make use of!

#4 Skilled Gade Therapeutic massage Gun – Theragun Professional ($599)

When you actually wish to stage up and also you want that tremendous deep muscle penetrating pound, then the Theragun Professional you discover at most PT’s workplace is the place you wish to look.

Simply keep in mind that extra power doesn’t all the time imply a greater consequence.

That is going to be the heaviest therapeutic massage gun at 2.8lbs, with probably the most stall power of as much as 60lbs (particularly the funds ones are extra like 20-30lbs.

Identical options just like the OLED display and interchangable heads because the Prime.

#5 Bluetooth Guided Utilization – Hyperice Hyper Volt 2 – ($299)

My Ragnar crew was obsessive about this explicit mannequin, passing it backwards and forwards between vans after we traded off legs.

It’s one of many extra in style fashions in the marketplace. It does have fewer velocity choices than others, however experiences having an extended battery life.  It’s additionally listed as one of many quietest therapeutic massage weapons.

• Hypersmart app offers you customized plans to get probably the most of out it
• TSA pleasant
• Very quiet, however solely 3 velocity ranges

For the value I might in all probability select one thing else. BUT Hypervolt is a very prime quality model and this therapeutic massage gun goes to final you a really very long time.

#6 Good Drive and Angle Erkin Athletics B37 – ($299)

When you actually like that deep power of the Theragun, here’s a cheaper choice that’s rather well favored. A bonus is the slight angle of the massager could make it simpler to succeed in round and get your again muscle mass (a should for me).

• Tremendous lengthy battery life
• Deep percussion – 5 speeds to select from
• Fairly…does that matter, I don’t know, however I just like the emerald colour!
• Extremely quiet expertise

#7 Mini Therapeutic massage Gun – Sportneer Mini 3 ($49)

When you want a mini for touring, this can be a first rate choice amongst these on the market, to really nonetheless present some energy. It actually does pack a punch, at about half the ability of a Theragun, which goes to be on par with quite a lot of full dimension masssgers.

They label it as pocket sized, however I’m unsure whose pocket we’re speaking about.  It’s about as tall as an IPhone, however after all nonetheless chunky

• Nice LCD display
• 5 Speeds
• Good battery life

*enjoyable notice: do know that in case you journey with a mini therapeutic massage gun, you’ll doubtless get stopped at TSA…and they are going to be pondering it’s a special vibrating system.

What to search for in a Therapeutic massage Gun?

A number of the key options we checked out when testing runner therapeutic massage weapons. I had a number of I actually needed to advocate, however after testing they simply had so little energy I couldn’t really say they’d completed something.

• Amplitude – how deep it goes (in all probability an important issue based mostly on what you want the massager to do)
• Speeds – how a lot you possibly can management the depth
• Good to have a number of instrument heads to hit muscle mass in another way
• Straightforward to carry
• Good battery life (I’m undoubtedly one who forgets to cost issues)
• A guaranty as a result of it higher final awhile in case you’re utilizing it rather than a month-to-month therapeutic massage

Who Ought to Keep away from Therapeutic massage Weapons?

However let’s not neglect that for some individuals a therapeutic massage gun might not be the only option for restoration. It’s all the time necessary with any technique from cryotherapy to ice baths to accupressure to know your physique.

It’s important to prioritize security and seek the advice of with a medical skilled earlier than utilizing a therapeutic massage gun, particularly in case you fall into any of the next classes:

1. Latest Accidents: When you’ve got lately suffered an acute damage corresponding to a muscle pressure, tear, or sprain, it’s essential to permit your physique adequate time to heal earlier than utilizing a therapeutic massage gun. Making use of percussive stress to an injured space might exacerbate the injury and delay the therapeutic course of.
2. Open Wounds or Bruises: Keep away from utilizing a therapeutic massage gun on areas with open wounds, cuts, or vital bruises. The extreme vibrations and stress might hinder the pure therapeutic course of and probably trigger additional hurt.
3. Irritation or An infection: People with circumstances characterised by irritation, corresponding to rheumatoid arthritis or acute infections, ought to keep away from utilizing therapeutic massage weapons in areas affected by irritation. The extra stimulation might result in elevated discomfort or potential issues.
4. Sure Medical Circumstances: People with particular medical circumstances, corresponding to deep vein thrombosis (DVT), blood clotting problems, osteoporosis, or sure pores and skin circumstances, ought to seek the advice of a medical skilled earlier than utilizing a therapeutic massage gun. These circumstances might require specialised steerage to make sure protected utilization.
5. Power Ache Circumstances: People with persistent ache circumstances corresponding to fibromyalgia, neuropathy, or persistent fatigue syndrome ought to seek the advice of a healthcare supplier earlier than utilizing a therapeutic massage gun. The extreme vibrations would possibly irritate these circumstances, and a healthcare skilled can provide steerage on one of the best method.
6. Medicines: In case you are taking drugs that have an effect on blood clotting (blood thinners), ache notion, or muscle perform, seek the advice of your healthcare supplier earlier than utilizing a therapeutic massage gun. The interplay between the therapeutic massage gun’s results and your drugs must be evaluated.
7. Kids: Kids’s our bodies are nonetheless creating, and the influence of percussive remedy on their rising muscle mass and bones is just not nicely understood. It’s advisable to keep away from utilizing therapeutic massage weapons on kids until particularly suggested by a pediatrician.
8. Unfamiliarity or Discomfort: In case you are new to utilizing therapeutic massage weapons or expertise discomfort whereas utilizing one, it’s important to begin with low depth and brief durations. Discontinue use in case you expertise ache, numbness, or any adversarial reactions.

How To Use Therapeutic massage Gun?

Whereas I really like having my husband run the therapeutic massage gun over my again, usually you’ll be utilizing it on your self and that’s preferrred to make sure you aren’t utilizing an excessive amount of stress.

This isn’t a deeper is best situation. Not the sports activities therapeutic massage, the place you’re gripping the desk as they work by way of that calf knot sort of factor.

Step 1, it’s worthwhile to loosen up.

When you’re tense as a result of you realize an space is tender, you’re making it more durable for the instrument to work and it’s doubtless going to harm extra. Begin with a really gentle stress and ease in to the world.

• Begin on the bottom velocity and enhance as wanted.
• You’re utilizing a light-weight contact and permitting the vibration to assist launch the knot.
• You’ll solely be holding it on a given space for a number of seconds, as you proceed to slowly transfer it round.
• Consider discovering a decent spot and shifting it round for 15 seconds, shifting over that complete space of your physique for not more than 2 minutes.
• A complete full physique session would possibly solely take 5-10 minutes. This isn’t like getting an hour therapeutic massage; that’s overkill in your muscle mass.
• Do NOT overuse it.
• DO NOT apply it to injured areas, strains, sprains, and many others.
• Don’t apply it to bony areas.
• You may use it a number of occasions all through the day if desired, with at the very least a pair hours between.

When To Use a Therapeutic massage Gun?

You will get advantages of utilizing the therapeutic massage gun for restoration late within the day or for priming muscle mass previous to a exercise.

Muscle Activation: 30 Seconds

Pre-workout, you could possibly put it to use on areas like your glutes and quads to hep get up the muscle mass with a brief session.

Just a few research have proven that utilizing it on the forearms improved grip power when completed earlier than lifting. One other confirmed extra energy within the quads.

So it’s actually value testing in your dynamic heat up. I prefer it to hit on my tight TFL previous to a exercise.

Muscle Re-Activation: 15 Seconds

Some have additionally advisable utilizing it throughout a exercise if you’re starting to fatigue, probably as a result of the vibration creates the muscle distraction to minimize ache alerts. That is extra frequent in power coaching classes the place persons are additionally searching for these good points famous above.

Rest: 2 Minutes

When you’ve totally cooled down from a exercise or are preparing for mattress, you should utilize the therapeutic massage gun on completely different areas for as much as 2 minutes. Once more shifting the gun round constantly, it’s mentioned to advertise leisure and can now be working in to these tight areas to launch fascia.

Tips on how to Use Therapeutic massage Gun Heads?

I admit this was one of many first issues I used to be interested in…why so many and what do they do? Not eager to injure myself by merely testing, I began to analysis first!

That is probably the most used head, as it will probably actually go anyplace on the physique and the softer foam shall be much less intense on locations like your interior thighs (which frequently get skipped with foam rolling) or tender calf muscle mass.

Medium Ball

This can be fabricated from one thing a bit firmer than the froth ball relying on the mannequin, however can also be appropriate to be used on a lot of the physique and should merely present a bit extra intense muscle work than the bigger head.

Flat Head

This one could be extra preferrred for many of our bigger sore muscle mass as a result of it spreads out the influence. I like each the flat head and the ball extra MOST of my therapeutic massage time.

Bullet

This smaller, extra intense instrument is designed for particular set off factors and is usually used on the soles of the toes. It’s typically talked about to be used round joints, however I don’t assume for probably the most half we wish to be in any manner sending an influence in to the bone.

Fork Head

This break up head attachment means that you can goal areas such because the backbone or neck with out hitting the bone. However can also be usually used on the Achilles, or in an space the place you desire a twin hit to assist launch the muscle mass.

Metal Heads

As I realized with the Hydragun, these are literally INCREDIBLE. Particularly as a result of I’ve been hitting my glutes and low again laborious because the ultramarathon and all the time discover my shirt getting snagged up…not with this.

Do You Want a Therapeutic massage Gun?

If requested, this wouldn’t be the primary instrument that I’d spend cash on, although I do take pleasure in mine.

Most likely as a result of I’m stingy with the place I spend cash and I don’t wish to throw yours round both. Am I having fun with having one? For positive. However they’ve been out for years and I survived with out one, too.

I’d begin with a fantastic pair of compression tights, the appropriate trainers, glorious working socks…after which I’d ask in case you’re doing a dynamic heat up and strengthening your hips.

When you’ve mentioned sure, I’m doing these, if you’re eager to deal with your self or take issues to the following stage, then go forward and get a therapeutic massage gun.

This isn’t a treatment all or a magic bullet, but when it excites you to coach or helps you’re feeling like restoration is best then GO FOR IT.

I bought in to working as a result of it was low-cost. I might run in my cotton t-shirt, my mesh shorts and the footwear I had laying round…I shortly realized at the very least that final piece was a really unhealthy selection.

However really, I by no means might have imagined what I’d spend on a GPS watch and by no means even contemplated one thing like therapeutic massage gun.

But now, I notice that the appropriate instruments are key to conserving me working damage free.

Which implies conserving me sane.

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