If you’re experiencing muscle soreness in one or more of your muscles, chances are you have at least one injury on your hands – and you may not even know it yet!
In fact, muscle injuries are among the most common types of sports injuries and can also be caused by everyday activities, including work and exercise. What many people don’t realize, however, is that their health insurance might cover the cost of deep tissue massage therapy treatments under certain circumstances.
To understand how to use deep tissue massage gun to relieve muscle soreness, first it’s important to know how this type of treatment works…
Step 1: Warming up
Before applying deep tissue massage you need to be warmed up for at least ten minutes, either with a hot shower or in a sauna. This will give your muscles and tendons time to loosen up and make them much more receptive to being manipulated.
By doing some light stretching beforehand as well you’ll also ensure that your muscle have been prepared for whatever kind of manipulation is coming their way.
The best time to use deep tissue massage guns is after exercise because they’ve proven to enhance recovery; however, some people experience great results from using them before exercising too so it really comes down to personal preference.
Pro Tip – If possible, keep these sessions at around twenty minutes max; if your muscles start feeling fatigued and soreness sets in then stop immediately.
Step 2: Working Out the Knots
Just like a roller massager, a deep tissue massage gun can be used to work out knots and muscle soreness. For areas that are large in size, such as your back or calves, you will have to move around in order to cover more ground with your rolling motion.
A deep tissue massage gun allows you to achieve penetration into muscles where other means of massage may not reach.
However, if you try too hard to reach too far inside, an injury could occur. It is important that you only apply pressure on areas that are still pliable and able to be moved about freely without pain or tenderness.
Step 3: Getting Rid of Pain
Once you’ve found a sore area, apply pressure and hold it there. Continue to hold while paying attention to your muscle’s response. If you’re pushing too hard, your muscle will begin to tense up; if that happens, ease off.
Ideally, you’ll find a spot where applying pressure produces a soothing sensation instead of tension. You should feel an improvement after about two minutes—but continue holding for up to 30 minutes if pain still persists.
Also, be sure not to use deep tissue massage gun for more than 20 minutes at a time because it may do more harm than good.
The high-powered massager can cause inflammation in some people (similarly, constant cold packs can actually worsen soreness). Experiment with different methods until you find one that works best for you!
Step 4. Rolling up your sleeves
Most of your muscles (and connective tissue) are located in your upper body, so deep tissue massage is great for relieving pain and tension there. Keep in mind that it will hurt if you’re sore, or if you feel very tight in that area – but don’t hesitate to go for it.
You can always stop if it hurts too much, but you should experience some relief within a few days. If you have access to one at work, using a foam roller on yourself before work may relieve muscle soreness after sitting down all day. Most people say they would not consider anything less than a 50-100 mm roller for self-massage though.
Step 5. Start massaging the trigger points
Apply moderate pressure to these points with your fingertips or massage gun (if you’re using one). Trigger points are places in muscles that are extra sensitive to pain, so rubbing them with a massage gun can make your sore muscles feel even worse.
And when they’re very tender, it’s easy to stop applying too much pressure and aggravate them further. So be sure to apply enough pressure but not too much; go slow and steady, and ask for feedback from your partner about how hard you’re pressing.
The objective here is simply to stimulate blood flow, which will loosen up those trigger points. Be careful not to press down on tendons or bones—this can be painful!
Step 6. Add heat, if needed
You’ve already added as much pressure as possible—but if you still feel some soreness, heat can be your best friend.
According to physical therapist Dr. Robin McKenzie in an interview with The New York Times, heat can increase blood flow to damaged tissue, increase oxygen delivery to muscles and speed healing.
So do what feels good—whether that means adding a heating pad or bath towel when your muscles feel stiff or opting for ice when they ache instead of pain relief creams and sprays. And don’t overdo it!
Step 7. Relax and breathe deep, it’s over now!
Some people immediately get up and want to put on their clothes as soon as they’re done. We know it can be a little embarrassing to lie there exposed, so give yourself some time. You may also feel like you need some time just for yourself after experiencing such deep manipulation of your muscles.
The gun has performed its duty, but your body needs time to recover from that service. So take a few minutes and simply breathe deeply, knowing that you’ve given your muscles what they need—and now let them do their thing.
Step 8. Release everything you need to get rid of
Do not hold anything back. The theory is that it’s almost impossible to have a relaxing massage if you are anxious about any part of your body, so let everything go and just enjoy your treatment.
Release as much tension as possible so that you can be completely relaxed and feel completely comfortable during your massage.
Sometimes people get embarrassed by certain areas of their body or certain things that happen when they relax deeply, but remember, what happens in massages stays in massages!
Even if someone finds out afterward, they won’t judge you because they know how beneficial it is to have massages regularly and how awesome it feels! Now relax!
Step 9. Roll down your sleeves again
The deep tissue massage gun is perfect for relieving pain in your arms and hands after a long day of hard work. Just roll down your sleeves and apply pressure to those areas where you’re feeling sore. Keep pressing in small circles to allow blood to move through your veins.
Within just a few minutes, you should feel relief from your discomfort. But remember not to use too much pressure or do it for too long—deep tissue massage isn’t meant to be performed over large areas of skin in one sitting!
This tool is best used as an overall approach when trying to relieve pain from a variety of spots on your body that are usually overlooked when doing traditional self-massages.
When using a deep tissue massage gun to alleviate muscle soreness, you want to be sure to use light and gentle strokes on your muscles. This will help relax tense muscles, allowing blood flow to increase and toxins that have built up during an intense workout session to begin exiting your body.
Start out with short, shallow strokes across your muscle tissues and then follow with longer, deeper movements. Next time you hit the gym after a long layoff period or a particularly rough workout session, utilize your deep tissue massage gun to reduce soreness quickly and efficiently.