Early on in my coaching career, I was lucky enough to work around some bright minds who introduced me to some great concepts when it came to athlete training and recovery. One moment that particularly stands out is when I was tasked to run to Walmart and pick up 3 car buffers. Initially, I thought this was some weird trick but I later realized that this unconventional tool would allow our athletes to perform self massages on themselves to allow their muscles to feel and move better. The athletes also were initially skeptical of these buffers at first sight but once they gave them a try many would return to the performance center throughout the day for some additional work.

Since that time the market for portable percussion massage tools has exploded quite literally with some big-name companies making them along with typical electronics companies also deciding to get involved to bring them to store shelves across the country for the general public to reap the benefits after hearing elite level athletes rave about the benefits for years.

A Little About Percussion Massagers

Percussion massagers, popularly called massage guns are among the easiest tools to use when it comes to ways to help tissues prepare for or recover after tough training sessions. They are portable and quite versatile as one unit can be used to help massage the hamstrings after a sprint-focused workout or the upper extremities after a day in the weight room. These devices use a reciprocating pattern to strike soft tissue repeatedly facilitating blood flow to the targeted areas. This rise in blood flow to the region lowers inflammation and soreness in a more targeted area than other tools like a foam roller. Better blood flow in the body also means oxygen and nutrients can move along the system better as well.

Delayed Onset Muscle Soreness (DOMS)

Anyone looking to make gains in their performance knows that change often comes with soreness and this soreness, known as Delayed Onset Muscle Soreness (DOMS) is quite literally a pain. Percussion massagers can help cut down on this pain and keep you making progress. DOMS comes from microtears in the tissue due to increased workloads. A 2014 study found that percussion was effective in preventing DOMS (1). This same study went on to show evidence that percussion massage devices are also effective in improving key athletic performance qualities including:

• Muscular Endurance
• Power
• Strength
• Mobility

With these benefits, there are some drawbacks to using these devices. The biggest includes using these devices on parts of the body other than soft tissue including bony areas such as the spine or neck and wounds or bruises which could lead to further injury. Another common user error with these devices comes from athletes who begin using the tools with too much frequency or force too soon. Like training, these tools should begin at a lower level and gradually ramp up as the body adapts. This process may not occur in each area at the same time. For example, you may be able to handle more pressure on your quads using a massage gun than on your calves. Below we have included a guide to using a massage gun before and after training or competing including areas to use the massage gun to enhance sports performance.

Pre-Workout

Using a massage gun before training can be a useful addition to your warm-up to help increase blood flow to the area that will be focused on during training along with an added range of motion mentioned above. To get the most out of a massage gun before training aim to spend one to two minutes massaging each major muscle group you plan on training plus 30 seconds on supporting musculature. Described below is a 5-minute routine that can be performed before performing a dynamic warm-up on a run-focused or lower-body training day.

Post Workout

When it comes to recovery and pain relief the time frame of 1-3 minutes per muscle group is typically recommended to allow time for these tissues to adapt. Sticking with the lower body-focused workout earlier we have outlined a sample cooldown routine using the massage gun.

When it comes to recovery, nutrition and sleep still reign supreme and should serve as the foundation of your recovery strategy but having a percussion massage device in your arsenal is a huge benefit. Try out the protocols laid out above and take in how you feel about your soreness.

References

1. Imtiyaz S, Veqar Z, Shareef MY. To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS). J Clin Diagn Res. 2014 Jan;8(1):133-6. doi: 10.7860/JCDR/2014/7294.3971. Epub 2014 Jan 12. PMID: 24596744; PMCID: PMC3939523.