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If in case you have a therapeutic massage gun, you in all probability have a favourite attachment. I do know that when I’ve the choice for the warmth remedy head, I am hard-pressed to swap it out for one of many ball, bullet, or fork heads as an alternative. However this implies I am not taking advantage of the instruments obtainable to me: Every therapeutic massage gun head serves a particular objective, and understanding them is essential for secure and efficient use.
Whereas extra and extra versatility is an enormous promoting level , there are 4 major attachments you may discover with most therapeutic massage weapons, every designed for various muscle teams and therapy objectives. Here is how you should use them to maximise your therapeutic massage gun’s potential whereas avoiding frequent errors that might result in harm.
First, some therapeutic massage gun fundamentals
Once I’m marathon coaching, I exploit a therapeutic massage gun earlier than and after my runs. Within the images under, you possibly can see all of the attachments that include two of my therapeutic massage weapons, the Bob and Brad Q2 Professional Mini and the HeyChy D5 Professional. Here is what I’ve realized utilizing them through the years.
Attachments obtainable for the HeyChy D5 Professional.
Credit score: Meredith Dietz
Attachments obtainable for the Bob and Brad Q2 Professional Mini.
Credit score: Meredith Dietz
How onerous to press when utilizing a therapeutic massage gun
One of the vital frequent errors with therapeutic massage gun use is making use of an excessive amount of stress. “Bear in mind to let the gun do the work,” advises Amanda Grimm, a sports activities and remedial therapeutic massage therapist and bodily therapist. “Don’t press onerous, transfer it slowly throughout the focused space and restrict its use to 1-2 minutes per muscle group.”
Use comfortable heads on delicate tissues, and heavier heads on deeper muscle groups. It is the system’s percussive motion that gives the therapeutic profit, not the stress you apply. If you end up urgent onerous to “really feel” the impact, you are possible utilizing an excessive amount of pressure and risking harm or extreme soreness.
How usually to make use of a therapeutic massage gun
Whereas it is tempting to make use of the therapeutic massage gun each day, giving muscle groups time to recuperate between periods is vital. Use it as a part of your warm-up routine earlier than train or for restoration afterward, however keep away from each day intensive therapy of the identical areas.
Nationwide Academy of Sports activities Drugs-certified coach Baltazar Villanueva recommends pairing therapeutic massage gun remedy with lively motion to maximise advantages. This method helps reinforce the elevated vary of movement and suppleness gained from the percussive remedy. Attempt to transfer the handled space by means of its vary of movement instantly after therapeutic massage gun remedy. This helps your physique “bear in mind” the improved mobility and might make the advantages extra persistent than utilizing the therapeutic massage gun alone.
Nonetheless, if you encounter a particular knot or set off level, the method modifications barely. Use the bullet head attachment and apply mild, sustained stress for 10-15 seconds earlier than slowly transferring away. Bear in mind, extra depth would not essentially imply higher outcomes.
Now, let’s get into the specifics of which attachments assist which elements of your physique.
The ball head: Your go-to for giant muscle teams
The ball head attachment is the workhorse of therapeutic massage gun remedy. Its rounded, cushioned floor makes it excellent for treating expansive muscle areas with out inflicting discomfort. As Grimm explains, the ball head excels as a result of it distributes pressure extra evenly throughout the therapy space, making it good for common restoration on massive muscle teams just like the quadriceps, glutes, and hamstrings.
The ball head’s design permits for snug stress distribution, making it good for post-workout restoration periods in your main muscle teams in line with Villanueva. Its versatility additionally makes it appropriate for treating broad areas of muscle rigidity, although care ought to be taken to keep away from bony areas just like the kneecap.
The flat head: Has your again
The flat head attachment incorporates a wider, degree floor that is particularly engineered for broader muscle areas. As Grimm explains, this makes it distinctive for again muscle groups, the place its design can cowl extra territory with every cross. The flat head works significantly properly on the higher again and shoulder blade space, the place muscle rigidity usually spreads throughout extensive zones.
The flat head is especially efficient for denser muscle tissue and is a superb selection for people who find themselves extra delicate to vibration, as its broader floor space distributes the percussive pressure extra gently than different attachments.
What do you assume thus far?
When utilizing the flat head in your again, give attention to the muscle tissue fairly than the backbone itself. The attachment’s broad floor helps make sure you’re treating muscle fairly than risking contact with bony buildings.
The bullet head: Precision concentrating on for downside areas
The bullet head is your precision instrument, designed with a smaller, extra centered contact level. This attachment gives concentrated stress that makes it significantly efficient for concentrating on set off factors and particular downside areas. Nonetheless, as Grimm cautions, the bullet head ought to be used with further care, particularly round bony areas, attributable to its concentrated pressure supply.
This centered stress makes the bullet head excellent for engaged on particular rigidity spots in smaller muscle teams just like the calves, nevertheless it requires extra cautious dealing with than broader attachments. Use lighter stress and shorter length to keep away from overstimulation of delicate tissues, and all the time be conscious of underlying bone buildings.
The fork head: Backbone-safe muscle aid
The fork head incorporates a distinctive design with two prongs that create a channel down the center. This form permits you to work on muscle groups alongside the backbone with out making direct contact with the vertebrae. Villanueva notes that the fork head is great for treating areas across the backbone, such because the trapezius muscle groups, and might even be used successfully on the Achilles tendon space, as its design particularly avoids direct contact with bone.
This attachment addresses a standard downside: the right way to deal with again muscle groups with out risking backbone harm. The fork head’s design ensures you possibly can present efficient therapy to paraspinal muscle groups whereas sustaining secure distance from the backbone itself, making it a necessary device for addressing higher again rigidity and different areas the place bone proximity is a priority.
Begin gradual
Understanding the precise objective of every therapeutic massage gun attachment will aid you achieve most profit whereas minimizing danger. All the time prioritize security over depth. Should you’re new to therapeutic massage gun remedy, begin conservatively. Start with the bottom depth setting and use the ball head attachment on massive, much less delicate muscle teams just like the quadriceps or glutes. Strive mild stress and gradual actions, taking note of how your physique responds.
As you change into extra snug with the system and perceive your physique’s response, you possibly can regularly discover different attachments and muscle teams. All the time hearken to your physique, and if one thing would not really feel proper, cease instantly.
Lastly, therapeutic massage weapons work greatest as a part of a extra complete restoration routine. Mix their use with correct hydration, enough sleep, stretching, and motion correction. The gun addresses signs, however underlying points like poor posture or motion patterns want separate consideration.
