7 Greatest 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 useful in sustaining a contented IT band, aligned hips, and decreasing my general stress ranges—which improved restoration. Might an at residence therapeutic massage gun for runners give me a few of these advantages??

I’m all the time seeking to spend cash properly, so I began to marvel, “Are therapeutic massage weapons actually price 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?

To be able to discover out, I began by speaking to Bodily Therapist Stuart Wilson of Elevate PT. Then, I moved on to testing out a variety of completely different fashions. Lastly, I checked in with a whole lot of runners by way of one among my weekly Instagram polls, as a result of there’s nothing higher than actual life information to clarify whether or not one thing works!

🤑Not fascinated with studying the entire submit, then right here’s a sizzling tip this AFFORDABLE therapeutic massage gun is simply nearly as good (whereas nonetheless being top quality sufficient to final), in the event 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 the whole lot it’s essential to learn about therapeutic massage weapons for runners to assist with these tight hamstrings and sore muscle groups.

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 residence 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, transportable wi-fi handheld system formed a bit like a instrument you’d anticipate to see on a development mission. Most are sufficiently small that you would be able to 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, pace and drive to hit muscle groups that deep tissue therapeutic massage would with much less ache
• Help you work in deeper than you possibly can with a foam curler
• Completely different pace settings permit 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 laborious to get with a foam curler)

It’s essential to notice that percussion and vibration are actually 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 permits you to work extra on an space or just to cut 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 fits to point out a whole lot of it may very well be in our heads like utilizing compression tights for operating. 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 evaluate of many research helps that information!

When runners have interaction in high-impact actions, their muscle groups 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 medical doctors and bodily therapists learn about therapeutic massage remedy, we have now extrapolated the anticipated advantages for runners who constantly use therapeutic massage weapons.

• manipulation encourages tight knotted muscle groups to launch by growing blood movement
• discount in muscle stiffness because of the deep vibration
• elevated muscle rest may promote higher sleep
• elevated blood movement to that space when completed will help with muscle restoration
• may enhance flexibility whereas the muscle groups are in a state of distraction
• interrupts ache indicators 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 potential 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 indicators to the mind that quickly override ache indicators from sore muscle groups. 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. Considering of this restoration time as priming the physique for the subsequent exercise. In reality, this is among the items of the Harm Prevention Program for Runners we created.

There may be some proof in line with the Journal of Sports activities Medication, that it may 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 Value 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 folks ought to be utilizing therapeutic massage weapons at residence?”

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

• I feel it’s actually thrilling when folks first get it after which many type 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, similar 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 price it when used constantly and when you understand how to make use of them appropriately. You can be doing extra muscle injury in the event you’re utilizing them incorrectly.

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

7 Greatest Therapeutic massage Weapons For Runners

Why are therapeutic massage weapons so costly? There’s a whole lot of know-how concerned, however I can’t provide you with an enormous motive 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 likely to be slightly extra pockets pleasant, however you possibly can’t go improper with what the professions like.

*Be aware: I don’t suggest any of the mini therapeutic massage weapons, too laborious to get sufficient drive 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. If you happen to aren’t in search of 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 will help to loosen stress
• 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 hassle 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 typically use this sort only for vibration

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

It has over 42,000 opinions and remains to be at 4.5 stars to me that claims lots as a result of individuals 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 could’t do the job. It might!

In reality, even the highest tier choices have been dropping in value. So in the event you’ve been ready to seek out the very best therapeutic massage gun, now could be the very 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 highway. Not as expensive because the skilled mannequin, however not shifting 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 would have the identical depth, however much less stall energy. Which implies you might extra simply apply an excessive amount of strain. It has a barely shorter battery life at 2 hours.
• Prime is far quieter than the opposite variations
• Is available in a pouch carrying case, somewhat than a tough sided case
• Wi-fi charging
• Smartapp bluetooth integration gives you precise routines to make use of!

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

If you happen to 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 do not forget that extra drive doesn’t all the time 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 specific mannequin, passing it forwards and backwards between vans once we traded off legs.

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

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

For the value I might in all probability 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 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 groups (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, 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 a whole 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 be aware: do know that in the event you journey with a mini therapeutic massage gun, you’ll possible 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 few of the key options we checked out when testing runner therapeutic massage weapons. I had a couple of I actually wished to suggest, however after testing they simply had so little energy I couldn’t really say they’d executed something.

• Amplitude – how deep it goes (in all probability an important issue primarily based 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 groups in a different way
• Straightforward to carry
• Good battery life (I’m positively one who forgets to cost issues)
• A guaranty as a result of it higher final awhile in the event you’re utilizing it instead of a month-to-month therapeutic massage

Who Ought to Keep away from Therapeutic massage Weapons?

However let’s not overlook that for some folks a therapeutic massage gun might not be your best option for restoration. It’s all the time essential with any methodology 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 the event you fall into any of the next classes:

1. Latest Accidents: When you’ve got just lately suffered an acute damage resembling a muscle pressure, tear, or sprain, it’s essential to permit your physique enough time to heal earlier than utilizing a therapeutic massage gun. Making use of percussive strain to an injured space may 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 extraordinary vibrations and strain may hinder the pure therapeutic course of and doubtlessly trigger additional hurt.
3. Irritation or An infection: People with situations characterised by irritation, resembling 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 problems.
4. Sure Medical Situations: People with particular medical situations, resembling deep vein thrombosis (DVT), blood clotting problems, osteoporosis, or sure pores and skin situations, ought to seek the advice of a medical skilled earlier than utilizing a therapeutic massage gun. These situations could require specialised steering to make sure secure utilization.
5. Persistent Ache Situations: People with persistent ache situations resembling 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 would possibly worsen these situations, and a healthcare skilled can provide steering on the very best strategy.
6. Medicines: If you’re taking drugs 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 drugs ought to be evaluated.
7. Kids: Kids’s our bodies are nonetheless creating, and the affect of percussive remedy on their rising muscle groups and bones will not be properly understood. It’s beneficial to keep away from utilizing therapeutic massage weapons on kids 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 brief durations. Discontinue use in the event you expertise ache, numbness, or any antagonistic 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 superb to make sure you aren’t utilizing an excessive amount of strain.

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 by way of that calf knot form of factor.

Step 1, it’s essential to loosen up.

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

• Begin on the bottom pace 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 couple 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 groups.
• Do NOT overuse it.
• DO NOT apply it to injured areas, strains, sprains, and so forth.
• Don’t apply it to bony areas.
• You can use it a couple of occasions all through the day if desired, with not less than 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 groups previous to a exercise.

Muscle Activation: 30 Seconds

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

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

So it’s actually price 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 beneficial utilizing it throughout a exercise if you’re starting to fatigue, presumably as a result of the vibration creates the muscle distraction to minimize ache indicators. That is extra frequent in power coaching classes the place individuals are additionally in search of these positive factors famous above.

Rest: 2 Minutes

When you’ve absolutely 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 rest and can now be working in to these tight areas to launch fascia.

How one can Use Therapeutic massage Gun Heads?

I admit this was one of many first issues I used to be inquisitive about…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 regularly get skipped with foam rolling) or tender calf muscle groups.

Medium Ball

This can be product of one thing slightly firmer than the froth ball relying on the mannequin, however can also be appropriate to be used on many of the physique and will merely present slightly extra intense muscle work than the bigger head.

Flat Head

This one is likely to be extra superb for many of our bigger sore muscle groups as a result of it spreads out the affect. 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 commonly used on the soles of the toes. It’s typically talked about to be used round joints, however I don’t assume for essentially the most half we wish to be in any means sending an affect in to the bone.

Fork Head

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

Metal Heads

As I discovered 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.

In all probability 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 an incredible pair of compression tights, the precise trainers, glorious operating socks…after which I’d ask in the event 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 subsequent stage, 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’re feeling like restoration is healthier then GO FOR IT.

I acquired in to operating 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 discovered not less than that final piece was a really dangerous selection.

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 understand that the precise instruments are key to conserving me operating damage free.

Which implies conserving me sane.

Searching for extra opinions to seek out the very best issues to your run?

Checkout our full web page of operating 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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