In the fast-paced world of group fitness, recovery is key to maintaining your performance and wellbeing. That’s why percussion therapy – a powerful technique that uses massage guns to relieve muscle soreness and tension – is being used by many F45 members and other inspired athletes.
Want to learn more? Read on to explore what percussion therapy is, how it works, and the variety of benefits it delivers to elevate your functional strength, enhance your recovery after a workout, and sustain a holistic weight loss management plan.
What is percussion therapy?
Percussion therapy (also known as percussive therapy, percussive massage, or massage gun therapy) is a recovery technique that delivers fast, targeted pulses deep into your muscles to boost circulation and ease muscle tension.
These pulses are delivered with the use of a massage gun, which mimics the rhythm and pressure of a deep-tissue massage – except with more power.
The goal? To accelerate recovery, prevent the risk of injury and keep your body primed for performance. It’s just one of the reasons why percussion therapy is now available at a growing selection of F45 Training studios – so head to Recovery by F45 and browse F45 percussive therapy services in your neighborhood to get started.
How do massage guns work?
Massage guns are handheld devices that deliver targeted pulses of pressure to your muscles. These pulses ease tension, boost circulation, and relieve soreness deep within your muscle tissue. Most devices offer multiple speed and intensity settings, which you can adjust to match your specific recovery needs. Hyperice Products can be found at Recovery by F45 locations and are situated at the cutting edge of percussive therapy. Hyperice technology aims to increase flexibility, combat muscle soreness, and improve range of motion. Read on to discover why were implementing this into our recovery plan.
6 benefits of massage gun therapy
Whether you want to elevate your prep for high-intensity F45 workouts or engage in more effective post-session recovery, using a massage gun will help you boost and build a sustainable fitness routine.
Dive into our top six massage gun benefits below.
1. Reduces delayed onset muscle soreness (DOMS)
DOMS are those familiar aches you feel a day or two after an intense cardio or resistance workout.
They’re a telling sign that your muscles are adapting. However, they can also get in the way of your training routine: reducing your performance for longer than needed and inhibiting you from jumping into your next workout.
By using a massage gun after your workouts, you can prevent and treat DOMS, leaving your muscles feeling rejuvenated heading into your next session.
2. Improves circulation and recovery
One of the standout benefits of massage gun therapy is its ability to improve circulation. As the massage gun pulses your muscles, blood flow is stimulated: allowing more oxygen and essential nutrients to reach your muscles. To get the most benefit from that enhanced circulation, make sure you’re keeping hydrated and eating a healthy diet full of multiple types of macronutrients.
3. Enhances range of motion and flexibility
When your muscles are stiff, your flexibility decreases – making it uncomfortable to achieve your usual range of motion. Targeted percussion therapy can help alleviate this stiffness and restore your mobility.
Having proper range of motion is crucial for maintaining correct form when performing dynamic movements – helping you avoid unsafe angles and postures. So, if you want to help prevent lower back pain, we recommend a light massage gun session before you begin exercising.
4. Helps you warm up before workouts
Warm-up exercises quite literally ‘warm up’ your muscles ahead of a workout – these are crucial for ensuring you feel comfortable and confident while you exercise. Applying a massage gun to your muscles activates them: increasing blood flow to those parts of the body to prepare them for action. We recommend targeting larger muscles that you’ll use in a range of movements during a workout.
5. Breaks up scar tissue and knots
Sometimes, an overly repetitive workout routine can lead to scar tissue and muscle knots, causing tightness and discomfort. That’s where the benefits of percussive massage come in: delivering targeted pressure that releases tight spots so you can move more freely¹.
Remember, though, that although a massage gun is useful here, the development of scar tissue or muscle knots is often a sign that your body needs more recovery. So consider swapping out a workout for an active recovery session, treating yourself to an extra rest day, or enjoying the restorative benefits of contrast therapy.
6. Supports lymphatic drainage and relaxation
Percussive massage helps to stimulate your lymphatic system – the network responsible for clearing waste and toxins from your body.
By keeping your muscles lightly stimulated with massage after a workout, you can support your body’s natural detoxification process, reduce swelling, and empower muscle regeneration².
How to use a massage gun safely
Optimizing your recovery routine with a massage gun can take your performance and wellbeing to new heights. However, to maximize your percussive therapy benefits, you need to use it safely.
Below, read up on our key tips and best practices for using a massage gun.
Avoid bones and joints
Keep the massage gun away from your joints and bones: this will be uncomfortable, and even – at the higher settings – painful. Targeting these areas can also cause excessive pressure on sensitive structures, leading to potential injury.
Focus on large muscle groups
Use percussion therapy on large muscle groups, particularly in your legs: including your quads, hamstrings, glutes, and calves.
These muscles play a key role in most movements and have enough mass to absorb the pulses – which helps keep those pulses away from your bones.
Use for 15 to 60 seconds per muscle group
Using a massage gun for too long can cause muscle bruising, inflammation and nerve damage. To maximize safety and enjoy the benefits of percussive therapy, we recommend limiting your application to 15 to 60 seconds per muscle group.
This duration is effective for warming up muscles or relieving tension – without causing overstimulation. What’s more, keeping sessions brief isn’t just time-efficient – it also allows your muscles to fully rest between therapies.
Want an even greater boost to your recovery? Checkout all of our Recovery by F45 options.
Sources:
1 https://www.sciencedirect.com/science/article/abs/pii/S0894113022000059
2 https://pubmed.ncbi.nlm.nih.gov/28817412/
