How to properly use your massage gun?

 

[Massage threapy Gun]Sometimes To learn more in detail about this new technique, I invite you to read the first article. In this article, I will discuss in more detail how to use this tool to better recover from your running sessions.Some time ago, I introduced you to a new method of recovery and healing. Like electro stimulation, it is a technique that helps manage recovery and minor injuries of the athlete. Percussion massage and its tool: the massage gun.

It is also an opportunity to test another French-made massage gun: Jolt. In addition to the product itself, Jolt offers support with videos, programs, detailed explanations for a more precise use of this tool.

The muscles to be treated first

A quick little anatomy lesson, although most of the muscles in the body are used while running, it is mainly the muscles of the legs and therefore the lower part of the body that are used.

Be careful, this does not mean that the muscles of the upper body are not being used. On the contrary, the quality of your posture will make your stride more efficient. But if you need to spend just a few minutes to recover better, target the leg muscles.

From top to bottom:

·         gluteus muscles

·         quadriceps (on the front of your thigh)

·         hamstrings (at the back of the thigh in opposition to the quadriceps)

·         the calves or triceps surtax

·         the muscles of the arch of the foot

To massage properly, there are two rules to follow:

·         You have to follow the muscle with your movements, going from one muscle attachment point to another.

·         no need to spend 10 minutes on a muscle, it is preferable to make several small passages of a few seconds to thirty seconds maximum per muscle group. You can switch between different muscles

JOLT massage gun

The gun of the JOLT brand has 20 speeds ranging from 1,200 shots per minute (i.e. 20 Hz) to 3,200 shots per minute (i.e. 53 Hz). For recovery, it is advisable to use a speed between 5 and 10 on the device (provided with 20 speeds), i.e. approximately 1700 to 2200 strokes per minute.

For leg muscles, you can use the ball head or the flat head. For a foot muscle massage, use the cylindrical head with round nozzle.

Massaging the gluteus muscles

You will specifically massage the gluteus maximum, for this you have to follow the muscle that goes from the center to the thigh. it will be necessary to make an arc, which goes from the center of the lower back to the top of the back of the thigh.

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it is an important muscle you can do 4 repetitions of 30 seconds on each buttocks.

The gluteus medium is a little higher and it goes on the upper outside of the thigh. it will also take several passages of about thirty seconds. Do not stay in place for 30 seconds, go back and forth along the muscle fiber.

To go deeper, you can use the key shaped head.

The quadriceps

No need to introduce the quadriceps, it is one of the largest muscles in the body and you will spot it very easily. A succession of back and forth movements along the thigh for 30 seconds will do you the greatest good.

Try to relax the muscle as much as possible before you start to use the gun on an area, to fully benefit from the massage.
Hamstrings

At the back of the thigh, it is not the most obvious to reach, start from the buttock and gradually descend towards the knee. As on the quadriceps, you will feel areas a little more sensitive, especially after a long effort.

It is advisable to make 3 passages of 30 seconds, always keeping the dynamic from top to bottom.

Calves

Triceps suraux are often painful after a good session. Easy to identify because well known to all, do not go down to the ankle. Limit yourself to 7 seconds twice on each calf.

The muscles of the foot

For the arch of the foot, it will take the cylindrical head. Spend a few seconds along the arch of the foot. You can support your foot with the other hand. It is advisable to do 3 passages of a minute but I admit that I prefer to do a little more passage but shorter: from 5 to 10 seconds maximum.

The advantages of Jolt

The Jolt massage gun is well equipped with 6 different heads. For runners only 4 tips will be really useful but it is not unpleasant to make a few passages on the muscles of the upper body if you have the time.

The motor is "brushless", if you did not know what that means it is like for drills or more generally modern household appliances it is less noisy at equivalent power, less wear (and therefore a better duration of life) and less energy intensive.

It has a great autonomy thanks to its large battery of 2500 mAh. Only small downside, the ergonomics of the wrist could be improved but we get used to it and it allows a good grip.

I got into the habit of spending a few minutes on the muscles after each workout.

We quickly [Massage gun] take the fold and as the autonomy is excellent no need to connect it too often.It is much easier to set up than a recovery based on electro stimulation.