There are specific rules and proper forms to use a deep tissue fascia gun safely. Journal of Sports Medicine: A 2023 study found that over 90% of users see a dramatic increase in muscle recovery benefits from the device when devices are used as recommended. The fact that such a high percentage of failures resulted from misuse underscores the importance.
Select the correct attachment to begin. A lot of deep tissue fascia guns like the Theragun PRO come equipped with a variety of heads for different parts of your body. There are three different heads — a large ball attachment for big areas, like the thigh and back; similar in shape to an anatomical skeleton, which is good if you're trying to avoid bone — but it's not frankly that pointy so will work on muscle tissue; then there's this bullet head for deep tissues/heavier trigger points.
Ensure the muscle area is not contracted before turning on device Apply the gun to your skin and turn it on. Start at 1,750 percussions per minute (PPM) to let your muscles adjust to the pressure. Go faster when you feel comfortable, with some going up to 3200 PPM such as those on the Hypervolt Plus which are aimed at deep penetration.
Sweep across the muscle area slowly and steadily. Do not use the gun in one place for longer than 10 seconds as this may result in bruising or muscle injury. Physical therapist Emily Johnson explains, — This ensures an equal distribution of pressure and reduces the risk of injury while maintaining maximum muscle relaxation.
Do the routine for 10-15 minutes per muscle group. Muscle fatigue as well over usage. A 2022 American Physical Therapy Association report, which set the upper limit of sessions at more than 20 minutes per area compromising recovery benefits and greater risk for muscle strains.
Drink plenty of water pre and post the device! It helps to rid the muscles of toxins that are released when they are massaged and so aids in post massage recovery. And the Journal of Athletic Training reports that hydration increases muscle elasticity and function, which allows for more effective treatment.
Contraindications: Be cautious Do not directly use the deep tissue fascia gun on bones, open wounds or inflammations. If you suffer from deep vein thrombosis or osteoporosis, please consult your health professional before using the device. According to a study conducted by the Mayo Clinic, use of percussive devices has lead patients with certain medical conditions report it had adverse effects when not ordered for them medically.
Simply try to tailor and adjust the intensity of this exercise as per your body's requirements. Stop if you feel any sharp pain or discomfort and review your form. according to orthopedic specialist dr. michael clarke, “once you can feel your body starting to overuse a particular muscle or joint, stop working out in that aspect immediately.”
To Craft a Comprehensive Role Unfortunately ResourcesTop 5 Deep Tissue Fascia Dissension GuideAnd make sure you get the best deep tissue fascia gun and use it safely.
So, in short: use the right attachment for you. start slow and move slowly… with continuous strokes limit to minutes drinks lots of water be cautious about your contraindications>>() Follow these tips so that you can take advantage of this type of equipment to help your muscles recovery faster and exercise pain-free.