Massage Gun Basics

Posted by Jon Zbacnik on September 26, 2023

Many of you may have seen trainers or other members at the RAC using massage guns and wondered what they are and why they are being used. Massage guns are also known as percussion massagers, they work by releasing tight and tense fascia (connective tissue that surrounds muscle and bones). They can be used for many reasons including assisting in workout recovery, helping with tightness from sitting at a computer, or general achiness and soreness.

Benefits of Using Massage Guns:

  • Pain Relief - Helps to alleviate muscle soreness and stiffness.
  • Improved Circulation - Enhanced blood flow to the muscles worked, improving oxygen and nutrient delivery.
  • Improved Post Workout Recovery - Helps reduce inflammation and tension in muscles.
  • Increased Mobility - Regular use can improve flexibility and range of motion.

Potential Risks:

  • Overuse - Excessive use can lead to muscle bruising or damage.
  • Incorrect Use - Using on a bony or sensitive area can lead to discomfort or injury.
  • Using with underlying health conditions - Individuals with certain health conditions should consult with a healthcare professional before using a massage gun.

When to Use:

Massage guns can be used at different times to aid in exercise:

  • Pre-Workout - Helps warm up muscles and increase circulation before exercise.
  • Post-Workout - Helps aid in recovery by reducing muscle tension and soreness.
  • Rest days - Can be used in alleviating muscle stiffness or pain.

How to Use:

When using a massage gun, start with the lowest setting and gradually increase the intensity as needed. Move the massage gun slowly across the muscle being worked avoiding bones and joints, spending a few extra seconds on tight muscle areas. If the massage gun causes pain, stop immediately. Pain can indicate incorrect usage or be a sign of an underlying issue that may need medical attention.


Jon Zbacnik

Jon Zbacnik

Jon Zbacnik ACE Certified Personal Trainer has a degree in Health and Exercise Science from Concordia College. He enjoys spending time with his wife, exercising, doing outdoor activities such as rock climbing and hunting, and playing all sports - especially pick-up basketball at the RAC!

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