The competition between massage guns and foam rollers is now at a level of ferocity that has never been seen before. A growing range of cutting-edge technology claims to assist in restoring muscles and boosting blood flow. Some of these innovations are being developed right here in the United States. What is the most efficient way to reduce the soreness in the muscles and speed up the healing process?
Do you sometimes find that your shoulders are stiff? But what about glutes that hurt all the time? Do you typically get tightness in your lower back? You could find that a relaxing session of foam rolling or a percussive massage treatment is just what you need to get things free and ease the tension in your painful muscles.
Which of these two choices provides faster pain relief and has a more significant impact on reducing muscular stiffness? Both percussive massagers and foam rollers have advantages; you might even combine the two types of therapy in your treatment. Suppose you only have a few minutes to address potential treatments for your aching muscles. In that case, you will want to swiftly determine which choice is superior—a massage gun or a foam roller.
There is a difference between the two massager varieties. When we speak about percussive massage guns, we are not referring to handheld vibrating massagers. Percussive massage guns penetrate deeper into the muscle. Still, they also pull away from the skin, an essential aspect of the massage. Local nerves are kept active by the continual joining and disconnecting to the surface of the body that occurs here.
The deeper penetrating agent establishes a connection with the chromatin in the nucleus of the cells, which sets off the subsequent chain of events as follows:
Transmits a signal to the brain to offer support and respite from pain. Stimulates the Golgi tendons, which expand the available range of motion and relieve tension in the muscle. It boosts blood circulation, bringing an increased supply of nutrients and oxygen to the targeted location.
Read more about How to us massage gun
Suppose you've stretched out tight muscles and fascia with a foam roller. In that case, you'll be acquainted with the sensation of a rolling pin being placed beneath you. It may seem like you are unravelling the tissue and releasing the knots holding it together. On the other hand, it is not precisely what is going on in the real world.
Even more indirectly, this recovery technique is not responsible for the reduction in levels of stress. Your nerve receptors get a signal from the foam roller, which causes them to transmit a message to your brain, which then interacts with your muscles and connective tissue. This sends the signal for them to relax, which in turn reduces the tension in their muscles.
HOW EFFECTIVE ARE MASSAGE GUNS COMPARED TO FOAM ROLLERS?
It is crucial to keep in mind that there is still a dearth of data to back up the use of massage guns and foam rollers individually. This is true for the majority of massage and physical therapy techniques as well. In terms of empirical evidence, no current, in-depth study compares the foam roller's efficacy to that of the massage gun.
The following are some aspects of the comparison that we may analyze:
ADEPTLY HITTING ITS MARK
The accuracy achieved with the massage gun is one area in which it excels compared to the foam roller. Even though a foam roller can cover a greater surface area of the body, the massage gun attachment heads can better target particular body parts experiencing stress and discomfort.
If you've ever used a lacrosse ball to massage a specific location in your shoulder or back, you know that there's more than one sweet spot you'd want to treat. This is especially true when it comes to your back. You must move the ball around in different directions to hit the tender spots. The same principles underlie the practice of percussion-based treatment. However, the therapy must be carried out longer to get the desired results. A standard treatment using a percussive massage device may take up to fifteen minutes.
CONCENTRATING ON THE TROUBLE SPOT
A foam roller cannot access a particular area of the body. However, by allowing the muscle tissue and tendons to relax and connect with the whole region, a foam roller may assist in the natural untying of knots that have developed.
As a massage Gun utility will take an average of one or two minutes to complete, it is a highly practical strategy for stretching in the middle of the day while you are in between meetings. It is a strategy that tackles several issues concurrently, making it more efficient than other approaches.
When using a massage gun, a certain amount of expertise is required, just as there is when using a foam roller. For instance, should you proceed from the distal to the proximal part of the muscle (the part of the muscle that is farthest away from the torso)? It's possible that a little numbness isn't bad, but how much is too much?
The best choice, if you're on a limited budget, is a foam roller. The most affordable variants start at $50. You will get a little smoother roller for that amount. The cheapest massagers cost around $300. These typically have replaceable heads and can rotate at up to 3,000 revolutions per minute. With increased spending, technology rapidly becomes top-of-the-line. So, we recommend doing some homeworkto find out what is the actual value for your money.
HOW THEY PERFORM!
The core component of foam rolling is rubbing your muscles against a roller fashioned like a tube. On the apparatus, raised knobs or trigger points are often employed to target specific muscles to release tension and knots in the muscle tissue. If you've ever tried foam rolling, you know it can feel awkward at first as your tired and stiff muscles start to relax; the practice has been known to bring grown people to tears. If you've never tried foam rolling, you should know that it can feel awkward as your tired and stiff muscles start to relax.
Fascia is the delicate tissue that covers internal organs in addition to muscles and joints. Fascia also protects other connective tissues, such as blood vessels. You will experience a loss of flexibility and range of motion and an increased likelihood of suffering an injury if the layers of your fascia bind together and become "tangled," which may be caused by several factors. A good strategy for overcoming this issue is to use SMR, which will release the fascia and relax your muscles.
In the meantime, massage guns are a different kind of SMR that is more technologically advanced. The massage gun exerts pressure on the muscle by repeatedly hitting it with percussion thousands of times per minute.
Additionally, "the rapidly repeated vibration of the muscle improves blood flow and helps it to relax, resulting in a better workout and speedier recovery," claims Parren, a personal coach and running instructor for Sundried. This quick "percussion" warms the muscles, resulting in increased flexibility and a decreased risk of injury.
There have been several scientific studies, such as this 2019 study by Frontiers in Physiology, that revealed that foam rolling before a workout might enhance the range of motion in joints (raising flexibility and assisting running form) and can speed the healing process after exercise, and can lessen the symptoms of delayed onset muscle soreness (DOMS).
"Foam rolling may be uncomfortable for many reasons, but the aim is not to hurt at all," explains Parren, referring to the degree of discomfort the practice may cause. "One crucial thing to remember is that most individuals foam roll in the incorrect locations, which might be one reason you find it so unpleasant. Foam rolling in the wrong region may create inflammation and irritation and is located in a painful spot where your IT band runs down your leg. Experts perceive the automatic reaction of massage guns as an advantage. The movement is significantly faster than anything you would obtain by utilizing a foam roller. One might argue that they give more focused relief.
Foam rollers and massage guns have been demonstrated to minimise the risk of injury, increase flexibility before an exercise, and speed up recovery after a workout. Foam rollers also enhance pre-workout flexibility. In addition to offering a massage, foam rollers are a good option for those looking to keep their costs down. However, they are somewhat cumbersome to transport, and if you use a smaller roller, it might take quite some time to roll all of your pain away.
In contrast, in recent years, there has been a rise in the use of gun shape percussive treatment devices. The most effective massage guns may reduce soreness, increase mobility, and speed up the healing process after exercise. The more focused pounding massage guns provide allow you to treat certain regions more thoroughly, easing away knots and massaging trigger points. They are an especially helpful answer if you are rehabilitating after an injury or conduct numerous intense exercises per week but don't go for sports massages very frequently.
NEW ERA, NEW CHOICES
The initial foam rollers were simple, smooth tubes on which you rolled your leg and back muscles. The most excellent foam rollers have come a long way from those early versions. Today, you may get devices that vibrate, have knobbles of varying sizes and shapes, and consist of various materials and degrees of rigidity.
However, in the last few years, the sports massage industry has witnessed the rise of the most incredible massage guns; as a result, the topic of how to aid in recovery in the most efficient way has become even more challenging. Traditional foam rollers do not match the accuracy and control provided by sophisticated percussion devices such as the Massage Gun, which is now the most popular option. The reason for this is that, compared to other foam rollers, the Massage Gun enables users to concentrate their attention on specific sore muscles and trouble spots with a degree of precision and control that is unmatched in the industry.
If you are in the market for anything that helps relieve muscular tension, not only do we break down the distinctions between foam rollers and massage guns, but you should also read our articles on the best massage machines to help you make sense of what is available on the market.
WHAT SITUATIONS CALL FOR A MASSAGE GUN?
As opposed to the foam roller, which necessitates getting on the floor and rolling about, Hughes, strength training coach and founder of Max Effort Training, recommends using a massage gun, which can be done while sitting at your computer or on the sofa. All you have to do to experience the results is hold the tip against the area of discomfort.
If you suffer from chronic muscular discomfort or soreness that limits your range of motion, you may want to give one a try as well. Hughes claims that massage guns can effectively target sore muscles at their source. As a result, Hughes explains, this apparatus is ideal for post-exercise rehabilitation, certain pain conditions, those with restricted mobility, and so on.
“Like foam rollers, massage guns may be used before a workout to loosen up your muscles”, as stated by Dr Starrett, physical therapist and founder of The Ready State. He recommends using percussion to "raise awareness to a region," "remove stiffness in a movement," or "make something feel better" before training.
IS IT REALLY WORTH IT TO BUY A MASSAGE GUN?
The most effective massage guns often cost anywhere from one hundred to six hundred dollars, even though the market is flooded with various percussive devices. That is not to imply that you can't get satisfactory outcomes with solutions that cost less money. Doing your fact-finding before purchasing is essential so that you know exactly what you're getting.
In response to your inquiry, it should go without saying that we are serious enthusiasts of massage guns. In our view, purchasing a massage gun is money well spent. The use of a massage gun may be quite pleasant, despite the fact that becoming familiar with its many attachments may require some effort on your part. The gun is already magically charged, so all you have to do is hold it steady and let it do its enchantment.
Recent research has shown that using massage guns may reduce the severity of delayed-onset muscular soreness (DOMS), shorten the amount of time it takes for painful muscles to heal, and even help in the recovery process after an accident. The less ostentatious foam roller is designed to deliver many of the same benefits as massage guns, yet global sports stars such as Grand Slam tennis champion Naomi Osaka and four-time major-winning golfer Rory McIlroy have been praising the benefits of massage guns. So, which of these recuperation tools will help you get the most out of your next workout?
According to McKinnon, the manager of Massage Services at London's Ten Health & Fitness, "in principle, this repetitive percussive action boosts blood flow to the region, forcing the muscles to relax,". When compared to foam rollers, which need you to stretch out on top of them to isolate the target region, handheld massage guns are more convenient. High-powered, professional-grade devices like the Health Plus Massage Gun or Lightsler Massage Gun have been adopted by at-home massage providers. Travel-size massage guns, like the Mini Massage Gun, are convenient to use at your workplace or in your vehicle.
Booster claims that its massage guns are just as effective as foam rolling but take far less time to do the same task. In particular, the Californian firm cites a 2021 study that showed the percussive treatment to be more effective than foam rolling and capable of providing the benefits of 15 minutes of manual therapy massage in only two minutes. As a friendly reminder, you should make every effort to avoid using your Massage Guns to treat an injury before first consulting with a healthcare expert.
Which of these two methods—a massage gun or a foam roller—will enable you to get the most alleviation from your muscular aches and pains.? Both of these are excellent post-workout recovery options. Both help relieves muscular tension and the daily pain that comes with it, and both can relax the muscles. Although we strongly prefer massage guns, the honest answer is that it depends on what you feel is most beneficial for you.