A fascial gun (sometimes called “percussion massage therapy” or “vibration therapy“) is a portable, handheld device with interchangeable massage heads.
When the fascial gun is place on our muscles and turned on, the massage head vibrates or “beats” at a high frequency and low amplitude. This promotes post-training recovery and improves overall performance while reducing muscle soreness.
You can use a fascia gun any time you want to relieve muscle tension, but using it after a workout can be especially beneficial to promote recovery and reduce muscle soreness.
Massage can reduce muscle tension, which affects flexibility, reduce muscle stiffness, increase blood flow, and reduce muscle soreness. There is evidence that vibration therapy can be as effective as massage therapy in limiting delayed-onset muscle soreness (the tightness and pain you feel a day or two after strenuous exercise).
The Difference Between Fascial Guns, Foam Rollers, and Other Muscle Recovery Options
A fascia gun works similarly to a massage, but they work in a different way. They provide similar results to foam rolling and massage.
Foam rolling uses myofascial release to reduce muscle tone. Fascia is the connective tissue that surrounds muscles, blood vessels, and nerves. Fascia can become tight or even inflamed for a variety of reasons. When this happens, your ability to move may be hindered. However, applying gentle to moderate sustained pressure with a foam roller can help tight areas of the body loosen or release.
A fascia gun place on one site may achieve similar results, but due to its rapid, impactful nature, it is not consider myofascial release.
Static stretching, on the other hand, uses slow, sustained stretching of muscles to promote relaxation and reduce muscle tightness, and like foam rolling, it has more research to support its benefits. (Note that this effect tends to occur after training, but not usually as part of the pre-workout warm-up.)
For some people, stretching may be more relaxing because it has no effect on the muscles. And since you don’t need equipment, it’s more convenient.
How to use fascial gun
UCLA Health says you can use a fascial gun to relieve muscle tension at any time. But it’s most common to use a fascial gun before a workout to activate muscles and then use a massage gun after a workout to reduce soreness or stiffness. Massage guns are most effective within 48 hours of exercise, helping to reduce pain and improve recovery.
To use the fascial gun effectively, find an area on your body. That feels tight and move into most of your muscles. Increase the pressure as tolerated, but don’t be too aggressive. (Often there is a button or switch on the fascia gun to increase the pressure.) Stay in one spot for 15 seconds or scan an area for 2 minutes. Some fascial guns even have a monitor connected to an app that can indicate how far you should go in different areas.
Stay away from bony areas. Are you are injured?, avoid going to any areas of acute pain. Or injury before using the fascia gun, as this can exacerbate the problem.
If you feel more pain after using a fascia gun, it’s because you pushed too hard or for too long.
If you have nerve sensitivity, deep vein thrombosis, or are pregnant, talk to your doctor before using a fascia gun. Also, if you know you bruise easily, make sure the speed and attachment are suitable for your tolerance
