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 contented IT band, aligned hips, and decreasing my total stress ranges—which improved restoration. May an at house therapeutic massage gun for runners give me a few of these advantages??

I’m at all times trying to spend cash properly, so I began to surprise, “Are therapeutic massage weapons actually value it?” May a high-quality therapeutic massage gun function a alternative 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 numerous totally different fashions. Lastly, I checked in with a whole lot of runners via considered one of my weekly Instagram polls, as a result of there’s nothing higher than actual life knowledge to elucidate whether or not one thing works!

🤑Not concerned about studying the entire put up, then right here’s a scorching tip this AFFORDABLE therapeutic massage gun is simply pretty much as good (whereas nonetheless being top quality sufficient to final), if you happen to determine one is critical.

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

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

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 anticipate to see on a building mission. Most are sufficiently small you can even throw them in your fitness center bag and take them on the go.

The “gun” identify 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, pace and drive to hit muscle tissue that deep tissue therapeutic massage would with much less ache
• Assist you to work in deeper than you may with a foam curler
• Completely different pace settings enable for various ranges of muscle tissue work
• The repeated drive gives vibration remedy
• Focused to be used on small muscle teams (consider your TFL or pecs that are arduous to get with a foam curler)

It’s necessary to notice that percussion and vibration are in truth totally 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 indicate numerous it could possibly 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 examine did present that utilizing vibration and/or therapeutic massage helped with muscle soreness. And a brand new bigger evaluation of many research helps that knowledge!

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

Together with a examine 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 medical doctors and bodily therapists learn about therapeutic massage remedy, we’ve got extrapolated the anticipated advantages for runners who persistently use therapeutic massage weapons.

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

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

The fast 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 tissue. This could 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. Considering of this restoration time as priming the physique for the following exercise. In reality, this is without doubt one of the items of the Damage Prevention Program for Runners we created.

There’s some proof in keeping with the Journal of Sports activities Drugs, that it may delay or decelerate DOMS (delayed onset muscle soreness). Which implies we’re capable of practice tougher, once more sooner.

Are Therapeutic massage Weapons Price It?

Throughout my final sports activities chiropractor go to, I requested for 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 kind of put it to the facet and cease utilizing it (contacté my pal contacté on each gizmo we lust after).
• Individuals ought to NOT simply maintain 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 persistently and when you know the way to make use of them appropriately. You would be doing extra muscle harm if you happen to’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 numerous know-how concerned, however I can’t provide you with an enormous cause 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 is perhaps slightly extra pockets pleasant, however you may’t go flawed with what the professions like.

*Be aware: I don’t suggest any of the mini therapeutic massage weapons, too arduous to get sufficient drive to be helpful. There are many nice therapeutic massage weapons below $100 which might be 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. If you happen to aren’t in search of a brilliant deep massager, I actually like that this has the cold and hot options, having used them I can say they’re fabulous.

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

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

It has over 42,000 opinions and continues to be at 4.5 stars to me that claims lots as a result of individuals are arduous to please!

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

Don’t let an inexpensive worth make you assume it could’t do the job. It may possibly!

In reality, even the highest tier choices have been dropping in worth. So if you happen to’ve been ready to search out one of the best therapeutic massage gun, now’s one of the best time to snag it.

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

There are a number of Theragun choices, this one is center of the street. Not as expensive because the skilled mannequin, however not transferring all the way down to the much less highly effective Theragun Mini.

• Most Theraguns declare to have a deeper muscle tissue therapy than you’ll discover with decrease powered machines
• Prime vs Professional: It’s going to have the identical depth, however much less stall energy. Which implies you can 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 will provide you with precise routines to make use of!

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

If you happen to actually need to degree 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 need to look.

Simply do not forget that extra drive doesn’t at all times imply a greater consequence.

That is going to be the heaviest therapeutic massage gun at 2.8lbs, with essentially the most stall drive of as much as 60lbs (particularly the price range 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 group was obsessive about this explicit mannequin, passing it forwards and backwards between vans once we traded off legs.

It’s one of many extra common fashions available on the market. It does have fewer pace choices than others, however reviews having an extended battery life.  It’s additionally listed as one of many quietest therapeutic massage weapons.

• Hypersmart app will provide you with customized plans to get essentially the most of out it
• TSA pleasant
• Very quiet, however solely 3 pace ranges

For the value I might most likely select one thing else. BUT Hypervolt is a extremely top 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)

If you happen to actually like that deep drive of the Theragun, here’s a cheaper choice that’s very well appreciated. A bonus is the slight angle of the massager could make it simpler to achieve round and get your again muscle tissue (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 coloration!
• Extremely quiet know-how

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

If you happen to want a mini for touring, it is a respectable choice amongst these on the market, to really nonetheless present some energy. It actually does pack a punch, at about half the facility of a Theragun, which goes to be on par with numerous 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 observe: do know that if you happen to journey with a mini therapeutic massage gun, you’ll possible get stopped at TSA…and they are going to be considering it’s a unique vibrating system.

What to search for in a Therapeutic massage Gun?

Among the key options we checked out when testing runner therapeutic massage weapons. I had just a few I actually needed to suggest, however after testing they only had so little energy I couldn’t really say they’d finished something.

• Amplitude – how deep it goes (most likely an important issue primarily based on what you want the massager to do)
• Speeds – how a lot you may management the depth
• Good to have a number of instrument heads to hit muscle tissue otherwise
• Simple to carry
• Good battery life (I’m positively one who forgets to cost issues)
• A guaranty as a result of it higher final awhile if you happen to’re utilizing it rather than a month-to-month therapeutic massage

Who Ought to Keep away from Therapeutic massage Weapons?

However let’s not overlook that for some individuals a therapeutic massage gun will not be the only option for restoration. It’s at all times 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 if you happen to fall into any of the next classes:

1. Latest Accidents: When you’ve got not too long ago suffered an acute damage reminiscent of 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 may exacerbate the harm 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 important bruises. The extraordinary vibrations and stress may hinder the pure therapeutic course of and doubtlessly trigger additional hurt.
3. Irritation or An infection: People with circumstances characterised by irritation, reminiscent of rheumatoid arthritis or acute infections, ought to keep away from utilizing therapeutic massage weapons in areas affected by irritation. The extra stimulation may result in elevated discomfort or potential issues.
4. Sure Medical Situations: People with particular medical circumstances, reminiscent of deep vein thrombosis (DVT), blood clotting issues, 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 could require specialised steering to make sure protected utilization.
5. Power Ache Situations: People with persistent ache circumstances reminiscent of fibromyalgia, neuropathy, or persistent fatigue syndrome ought to seek the advice of a healthcare supplier earlier than utilizing a therapeutic massage gun. The extraordinary vibrations may irritate these circumstances, and a healthcare skilled can provide steering on one of the best method.
6. Medicines: If you’re taking medicines that have an effect on blood clotting (blood thinners), ache notion, or muscle operate, 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 medicines must be evaluated.
7. Kids: Kids’s our bodies are nonetheless growing, and the impression of percussive remedy on their rising muscle tissue and bones shouldn’t be effectively understood. It’s really helpful to keep away from utilizing therapeutic massage weapons on youngsters except particularly suggested by a pediatrician.
8. Unfamiliarity or Discomfort: If you’re new to utilizing therapeutic massage weapons or expertise discomfort whereas utilizing one, it’s important to begin with low depth and quick durations. Discontinue use if you happen to expertise ache, numbness, or any opposed reactions.

How To Use Therapeutic massage Gun?

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

This isn’t a deeper is healthier state of affairs. Not the sports activities therapeutic massage, the place you’re gripping the desk as they work via that calf knot form of factor.

Step 1, it’s worthwhile to chill out.

If you happen to’re tense as a result of you recognize an space is tender, you’re making it tougher for the instrument to work and it’s possible going to harm extra. Begin with a really mild stress and ease in to the world.

• Begin on the bottom pace and improve 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 just a few seconds, as you proceed to slowly transfer it round.
• Consider discovering a decent spot and transferring it round for 15 seconds, transferring over that complete space of your physique for not more than 2 minutes.
• A whole full physique session may solely take 5-10 minutes. This isn’t like getting an hour therapeutic massage; that’s overkill in your muscle tissue.
• Do NOT overuse it.
• DO NOT apply it to injured areas, strains, sprains, and so forth.
• Don’t apply it to bony areas.
• You would use it just a few instances all through the day if desired, with a minimum of 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 tissue previous to a exercise.

Muscle Activation: 30 Seconds

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

A couple of research have proven that utilizing it on the forearms improved grip power when finished earlier than lifting. One other confirmed extra energy within the quads.

So it’s definitely 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 really helpful 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 periods the place individuals are additionally in search of these positive factors famous above.

Leisure: 2 Minutes

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

Easy methods to Use Therapeutic massage Gun Heads?

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

That is essentially the most used head, as it could actually go wherever on the physique and the softer foam might be much less intense on locations like your interior thighs (which frequently get skipped with foam rolling) or tender calf muscle tissue.

Medium Ball

This can be made from one thing slightly 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 slightly extra intense muscle work than the bigger head.

Flat Head

This one is perhaps extra supreme for many of our bigger sore muscle tissue as a result of it spreads out the impression. 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 ft. It’s generally talked about to be used round joints, however I don’t assume for essentially the most half we need to be in any means sending an impression in to the bone.

Fork Head

This cut 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 tissue.

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 arduous because the ultramarathon and at all times 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 need 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 suitable trainers, glorious working socks…after which I’d ask if you happen to’re doing a dynamic heat up and strengthening your hips.

When you’ve stated sure, I’m doing these, in case you are eager to deal with your self or take issues to the following degree, then go forward and get a therapeutic massage gun.

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

I received in to working as a result of it was low-cost. I may run in my cotton t-shirt, my mesh shorts and the sneakers I had laying round…I shortly realized a minimum of that final piece was a really unhealthy alternative.

However really, I by no means may 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 suitable instruments are key to holding me working damage free.

Which implies holding me sane.

On the lookout for extra opinions to search out one of the best issues on your run?

Checkout our full web page of working gear opinions and guides to save lots of you time looking and cash! I share what’s labored for me and fellow runners, together with what wasn’t well worth the price ticket.

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