If you're new to using a massage gun, it can be a bit overwhelming at first. But don't worry, we've got you covered with these 5 tips to help improve your muscle recovery after exercise. By following these simple steps, you can effectively relax tight muscles and speed up your post-workout recovery.
Identify Tense Areas
First, confirm the muscle relaxation area based on the type of exercise and muscles involved. Different types of exercise will train different muscle groups in the body. For example, running can exercise the glutes, inner and outer thigh muscles, quadriceps, hamstrings, and calf muscles, while strength training involves the quadriceps, erector spinal muscles, hamstrings, glutes, and other muscles. Different exercises correspond to different muscle relaxation targets. Once you've identified these areas of soreness, target the largest muscle group that is least bony and begin using the massage gun to relax it.
Move Along the Muscle Fibers
When using a massage gun, it is important to follow the direction of the muscle fibers and avoid alternating between sides or applying excessive pressure to specific areas. Start it with larger muscles and then move down to smaller muscles and massage along the overall direction of the muscle fibers. Dynamically move the gun head on the muscle tissue, allowing the entire muscle group to adapt to the impact of the massage gun before applying moderate pressure to a specific point on the muscle, based on your own situation.
Back: Move up and down and massage the large muscles on both sides of the spine.
Glutes, thighs, calves: Slide the massager up and down along the length of the muscles.
Arms: Slide up and down along the length of the biceps, triceps, or forearms, and then move left and right between them.
Control Usage Time Reasonably
Using a massage gun is not a matter of the longer, the better, or the more pain, the more effective. Try to keep the relaxation of each muscle group within 2 minutes. The specific time is recommended to change according to the gun head. For example, the bullet head has a smaller front surface area and is mainly used to relax deep fascia. It is recommended to relax small muscle areas for 10-15 seconds. The spherical gun head and flat gun head hit the muscle with a more even force, and the massage time for the muscle group can be extended to 2 minutes. The PICOOC heated massage gun uses a self-developed patented heating head, which can heat and relax the muscles more quickly and effectively, further shortening the massage time.
Do Not Apply Too Much Pressure
Turn on the massage gun before touching the body, and start massaging at the lowest speed. Increase to the most comfortable gear according to your tolerance, to avoid sudden high-speed impact and injury. The massage gun uses high-speed vibration to relax the muscles, so there is no need to apply excessive downward pressure on the massage head. Light to moderate pressure is best. Simply slide the massage gun gently over the sore muscle area, and use the impact of the massage gun head to flush out the lactic acid that causes muscle pain. The PICOOC Heated Massage Gun uses intelligent pressure sensing. When the hand applies too much pressure, it will automatically stop the massage to avoid possible muscle damage.
Combine with Other Relaxation Methods
A massage gun is obviously a powerful tool for muscle recovery, but you can take it to a new level by combining it with other recovery methods. Proper stretching can extend your muscle lines and speed up muscle recovery. To achieve a better relaxation effect, it is best to try to relax your muscles as much as possible when using the massage gun. You can use breathing relaxation to help you relax as quickly as possible. Compared to regular massage guns, heated massage guns are able to deeply transfer heat energy into muscles, resulting in faster and better muscle relaxation. PICOOC Heated Massage Gun comes with four adjustable temperature settings to meet a variety of people's needs.
The massage gun is a great tool to improve daily exercise. Choose a suitable massage gun that incorporates massage and heat therapy, and master these 5 tips on how to use a massage gun, so that it can become a healthy and beneficial part of your daily exercise and recovery process.