Myofascial guns can be found everywhere. There are so many styles available online. Athletes are using them, fitness trainers are using them, even actors and celebrities are using them, it seems to be turning into a popular trend.
There are good reasons for this popularity and i have analysed the actual value and usefulness of the fascia gun in my previous articles. It does work. But while everyone is going after fascia guns, has it ever occurred to you that fascia guns actually only work better if you use them correctly?
What is a fascia gun?
If you're not familiar, a fascial gun is a device that allows people to give themselves a quick, powerful massage whenever and wherever they want.
It is easy to see why these devices are called fascial guns, as they look a bit like pistols.
In short, the fascia guns that you can find on the market are similar in function, style and operation. A good fascial gun will quickly apply pressure to your muscle tissue, reducing pain and stiffness.
How does a fascial gun work?
A fascial gun uses either shock or vibration methods, sometimes both at the same time. Both methods work on the soft tissues and experts believe this can reduce muscle soreness and post-exercise fatigue.
How to use the fascia gun correctly
In order to make the most of your fascial gun it is important to know how to use it correctly. Using the gun inappropriately can lead to injury and is also a waste of money.
Here are some tips on how to use the fascia gun in different situations.
Using the fascia gun before a workout
A fascia gun before a workout can help you warm up by increasing blood flow to the muscles you are working during the workout. Using a massage gun during your warm up can also improve your joint range of motion before a workout.
To use the fascia gun before a workout, spend one to two minutes massaging the primary muscle groups you plan to work and then spend 30 seconds massaging the secondary muscle groups.
For example, if you are planning a leg workout, try the following pre-workout fascia gun routine.
60 seconds for each quadriceps, 60 seconds for each hamstring, 30 seconds for the lower back and 30 seconds for each calf
In less than five minutes, you'll have boosted circulation and prepared your muscles for the workout. However, don't neglect other important warm-up activities such as dynamic stretching and light cardio to raise your heart rate. The fascia gun does not replace other warm-up exercises.
Using the fascia gun after exercise
After your workout, you can use your fascia gun to relax. A post-exercise massage can help your body to recover from a state of exercise to a state of rest. In theory, the fascia gun can help you relax your nervous system.
In addition, the fascia gun keeps the blood circulating after exercise, providing oxygen and much-needed nutrients to tired muscles.
Finally, post-workout massage may help to reduce muscle inflammation, which helps to reduce post-workout muscle soreness (muscle soreness is thought to be caused by microscopic tears in the muscle fibres and inflammation of the tissues).
Muscle soreness relief with a fascial gun
You may notice that your muscles become very sore after a day or two. This is known as delayed onset muscle soreness and a fascia gun can help to relieve this to some extent. A fascia gun will not completely eliminate the soreness, but it can provide temporary relief.
To use the fascia gun for muscle soreness, adjust the speed and depth settings to a gear that does not cause pain. Because sore muscles tend to be sensitive, a slightly lower gear setting may be more helpful.
Once you have found a setting that feels good, use the fascia gun for one to two minutes on each sore area.
What not to use the fascia gun for
Generally speaking, a fascial gun is safe. However, you should be aware that there are some situations where the use of a fascial gun is not recommended. The situations are as follows.
Musculoskeletal injuries such as sprains and strains that have already occurred
Bruises or open wound locations
If you have severe or temporarily unexplained pain
If you have arthritis, osteoporosis, fibromyalgia or other musculoskeletal conditions
How often to use a fascial gun
You can safely use the fascia gun every day if you are already skilled in its operation and do not exceed the recommended use times above (most massage guns come with instructions which also advise on the time to use the device).
Using the fascia gun on one muscle or muscle group for too long may cause sensitivity or pain. Use the fascia gun too little and you may not get the appropriate results. If you are unsure if you are using the fascia gun for the correct amount of time, refer to the instructions for the equipment you have purchased.
A fascia gun can be a beneficial part of your fitness routine. However, care should be taken when applying any external force to your body. Take care to avoid using the fascia gun on any injured, bruised or overly sensitive areas and if you are unsure whether the fascia gun is suitable for your injury recovery, please consult your doctor first.
