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Your muscles are always working hard to keep you moving. From the menial task of picking up a pencil to working out at the gym, your muscles are constantly contracting and relaxing to allow you to perform even the most basic tasks. However, sometimes your muscles can get tight, causing pain and discomfort. This is often due to knots, which are areas of muscle that have become tightened and constricted.
Fortunately, there is a tool that can help you get rid of knots and relieve muscle pain: a massage gun. Massage guns are handheld devices that use percussion to massage your muscles and loosen knots. In this guide, we’ll show you how to use a massage gun for knots, so you can start feeling better and moving more freely.
Massage Gun: Where, When, and How To Use One
Before using a massage gun, it’s important to understand how it works. Massage guns use a process called Percussive Therapy, which is a type of deep-tissue massage. This therapy uses short, rapid strokes to stimulate the muscles and improve blood flow. The result is a more relaxed muscle that is less likely to develop knots.
Massage Guns Are Great For Trigger Points
One of the best ways to use a massage gun for knots is to target the trigger points. Trigger points are the knots themselves. By massaging the trigger points, you can help to loosen and release the knots.
To find the trigger points, use your fingers to feel for knots in your muscles. Once you’ve found them, place the massage gun on the knots and start on the lowest setting. Slowly increase the intensity until you find a comfortable level. Keep the massage gun on the knots for 30 seconds to a minute. You may need to massage for longer if the knots are particularly stubborn.
Use A Massage Gun Before and After Workouts
Another great way to use a massage gun for knots is to use it before and after workouts. Massaging your muscles before a workout can help to warm them up and increase blood flow. This can help to prevent injuries. Massaging your muscles after a workout can help to reduce soreness and speed up the recovery process. Again, start on the lowest setting and increase the intensity as needed.
Finally, you can use a massage gun for knots anywhere on your body. You don’t just have to focus on your back or legs. You can use it on your arms, neck, and even your feet.
How To Use A Massage Gun For Muscle Knots: Step-by-Step
Time needed: 10 minutes
Now that you know how a massage gun works, let’s take a look at how to use one.
- Choose the right massage head attachment
There are a variety of attachments that come with most massage guns, and each one is designed for a different purpose.
For example, there are attachments that are specifically for knots, while others are better for general muscle pain. Some companies even include and attachment specifically for massage oils. Choosing the right attachment will help you get the most out of your massage. - Apply the massage gun to the affected area.
Once you’ve chosen the right attachment, it’s time to start using the massage gun. To do this, simply hold the device against the affected area and let it do its work.
You may need to apply a little pressure to really get into the knots, but be careful not to overdo it. It’s important to listen to your body and stop if you start to feel pain. - Use a back-and-forth and circular motion
When using the massage gun for knots, it’s best to use a circular motion. This will help to loosen the knots and improve blood flow to the area.
On larger areas, use a back-and-forth motion to elongate the muscles and encourage proper fluid drainage. - Move the massage gun around
Don’t just focus on one spot. Instead, move the massage gun around the affected area. This will help to loosen all of the knots and give you relief from pain.
- Apply more pressure if needed
If you find that the massage gun isn’t providing enough pressure, you can apply more pressure as needed. Just be sure not to overdo it, as too much pressure can cause pain.
- Use for a few minutes at a time
You shouldn’t use the massage gun for more than a few minutes at a time. This is because it can be quite intense and your muscles need a break.
- Drink plenty of water
After using the massage gun, it’s important to drink plenty of water. This will help to flush out the toxins that have been released from your muscles.
Using a massage gun is a great way to get rid of knots and relieve muscle pain. Just be sure to use it correctly and listen to your body to avoid any pain or injury.
Complementary Recovery Devices For Sore Muscles: Cold Plunge, Massage Guns, Vibration Plates, Foam Rolling, Infrared Sauna Blanket
Precautions and Risks Associated with Using a Massage Gun
A massage gun can help you work out knots in your muscles, but there are some risks and precautions you should take before using one.
- First, if you have a blood clot, there is a risk of the clot breaking loose and causing a stroke.
- Second, if you have a bleeding disorder, there is a risk of bruising or bleeding.
- Third, if you have a heart condition, there is a risk of the massage gun causing an irregular heartbeat.
- Fourth, if you have high blood pressure, there is a risk of the massage gun causing a spike in blood pressure.
- Finally, if you are pregnant, there is a risk of the massage gun causing contractions.
Related Reading: Why you feel sick after a massage.
Other Necessary Precautions
So, what are some other precautions you should take before using a massage gun?
- If you have any of the conditions mentioned above, you should talk to your doctor before using a massage gun.
- You should start with a low setting and gradually increase the intensity as you get used to the feeling.
- Avoid using the massage gun on joints, bones, or sensitive areas.
- Do not use the massage gun for more than 15 minutes at a time.
- Always keep the massage gun clean and dry.
If you take these precautions, you can safely use a massage gun to help relieve knots in your muscles.
How To Avoid Getting Muscle Knots In The First Place
There are several things that can cause muscle knots, such as:
- Poor posture
- Repetitive motions
- Stress
- Inactivity
- Muscle strain or injury
There are a few things you can do to prevent muscle knots from forming, such as:
- Maintaining good posture
- Taking breaks often when performing repetitive motions
- Reducing stress
- Stretching and strengthening muscles
- Wearing comfortable, supportive shoes
If you already have muscle knots, there are a few things you can do to get rid of them, such as:
- Applying heat or ice
- Massaging the muscle
- Exercising
- Using over-the-counter pain relievers
Final Thought On Using A Massage Gun for Muscle Knots
A massage gun is an excellent recovery device to help prevent muscle aches and pains. That said, it’s not for everyone or every condition either.
If you have muscle knots that are causing severe pain or affecting your quality of life, you should see a doctor. A doctor can help you find the underlying cause of your muscle knots and develop a treatment plan to get rid of them.
Editor-In-Chief at Recovatech. Dr. Ben is a board-certified Doctor of Chiropractic with over 10 years of clinical experience. He specializes in structural and neurological imbalances with an emphasis on functional movement patterns, exercise performance, and muscle recovery. He has been the team chiropractor for professional baseball and soccer organizations, as well as collegiate athletes. In his personal life, he’s always been driven when it comes to athletics and personal performance.