Fascia guns can be said to be everywhere. Athletes are using them, fitness coaches are using them, and even actors and stars are using them. This seems to have become a popular trend. There are good reasons for this popularity, and it is indeed effective. But while everyone is chasing fascia guns, have you ever thought about a problem, that is, fascia guns actually only play a better role if you use them correctly. If you are not familiar, the fascia gun is a device that allows people to give themselves a quick and powerful massage anytime, anywhere.
It is not difficult to understand why these devices are called fascia guns because they look a bit like pistols.
In short, the functions, styles, and operations of fascia guns available on the market are all similar. A good fascia gun can quickly put pressure on your muscle tissues, reducing pain and stiffness.
Fascia guns use shock or vibration methods, sometimes both at the same time. Both of these methods will work on soft tissues, and experts believe that this can reduce muscle soreness and fatigue after exercise.
How to use the fascia gun correctly
In order to make the most of your fascia gun, it is important to know how to use it correctly. Improper use of the massage gun can lead to injuries and also a waste of money.
The following are some tips for using the fascia gun in different situations.
Use a fascia gun before exercise
The fascia gun before training can help you warm up by increasing the blood flow of the muscles exercised during training. Using a massage gun during warm-up can also improve your joint range of motion before exercise.
To use the fascia gun before exercise, take one to two minutes to massage the main muscle group you plan to exercise, and then spend 30 seconds to massage the auxiliary muscle group.
For example, if you plan to do leg training, try the following pre-training fascia gun procedure:
60 seconds for each quadriceps, 60 seconds for each hamstring, 30 seconds for the lower back, 30 seconds for each calf
In less than five minutes, you can promote blood circulation and prepare your muscles for exercise. However, don’t ignore other important warm-up activities, such as dynamic stretching and light aerobic exercise to increase your heart rate. The fascia gun cannot replace other warm-up exercises.
After exercising, you can use your fascia gun to relax. Massage after exercise can help your body recover from an exercise state to a rest state. In theory, the fascia gun can help you relax your nervous system.
In addition, the fascia gun can maintain blood circulation after exercise, and provide oxygen and much-needed nutrition for fatigued muscles.
Finally, post-workout massage may help reduce muscle inflammation, which helps reduce post-workout muscle soreness (muscle soreness is thought to be caused by microscopic tearing of muscle fibers and inflammation of tissues).
You may notice that your muscles become very sore after a day or two. This is called delayed-onset muscle soreness, and the fascia gun can help relieve this condition to a certain extent. The fascia gun cannot completely eliminate the soreness, but it can temporarily relieve it.
To use the fascia gun to treat muscle soreness, adjust the speed and depth settings to a position that will not cause pain. Because painful muscles are often sensitive, a slightly lower gear setting may be more helpful.
Once you find a setting that feels good, use the fascia gun for one to two minutes for each painful area.
