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фантастика фильмы смотреть трейлер на русском языке, Do Massage Guns Actually Work? - Cleveland Clinic Health Essentials, The Truth About Massage Guns: Can They Relieve Muscle Knots?, Percussive Therapy: Massage Gun Benefits You Should Know, Do Massage Guns Work For Knots? | MassageGun®, Do Massage Guns Work? Here’s the Research and Insights from a PT, 10 Massage Gun Benefits: How They Work, Uses, and Tips, 8 Benefits of Massage Guns (and How Often to Use Them).
Do Massage Guns Actually Work?Locations:||||||SearchAdvertisementAdvertisementFebruary 14, 2023/Diet, Food & Fitness/Exercise & FitnessTry a Massage Gun for Relieving Aches and PainsThese percussive devices can help relax muscles when seeing a masseuse isn’t an optionFeeling stressed out and tight? A massage therapist can help work out those stress-induced kinks. But what if you don’t have the budget or time to see one?AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyWith an ever-increasing array of massage guns on the market, you might find that relief fits in the palm of your hand. Physical therapist Gary Calabrese, DPT, offers tips for how to effectively use a personal massager for benefits that go beyond stress relief.What is percussive therapy?A percussive massage gun uses vibrations to warm your muscle tissue and increase blood flow to target areas. You apply it to sore spots, and — boom, boom, boom! — its rapid-strike action gets to work.“Think of it like a mini hammer, repeatedly impacting the soft tissue and causing blood flow to increase in that area,” Dr. Calabrese says. “The gentle pressure can decrease any tight muscle tissue or soften scar-like tissue, called adhesions. This helps to elongate the muscle fibers.”Stretching and massage therapy can do this, too — but with a massage gun, you can do it on your own, from the comfort of your couch. And you don’t have to be sore or tense to use one.“They can also be good for warming up your muscles before you start an activity or helping with cool-down afterward,” Dr. Calabrese adds.Does percussive therapy work?Yep! To recap, massage guns can:Increase blood flow.Relieve muscle tightness.Provide stress relief.Improve post-exercise soreness.Advertisement“When used properly, portable massage guns are generally safe and effective at delivering a literal quick hit of relief to the regions of your body where you carry stress, like your neck, shoulders and lower back,” Dr. Calabrese says.“If you have underlying medical conditions, concerns or are actively recovering from an injury it is always best to consult your healthcare team.”Sounds great, right? Unfortunately, the tools themselves can be pricey — but when you add up the potential cost of regular visits to a massage therapist, it may be a worthwhile expense.What massage guns can’t do“People often ask me if a handheld massager will improve their athletic performance,” says Dr. Calabrese. “The research is clear that these devices have not been proven to improve speed, power or endurance. They may, however, improve your range of motion (ROM) and perception of fatigue which may ultimately benefit you.”Limited research suggests one benefit that may be a positive for short-term performance: “Massagers could aid competitors who need to lift a weight or hit a goal just one time,” Dr. Calabrese clarifies. “They may increase performance in those instances because they prepare the muscle you’re using for that singular event.”How to use a massage gunReady to get gunned? Dr. Calabrese walks you through the basics of using a massage gun on yourself or someone else.Choose your desired intensity. Most massage guns have more than one setting, offering you control over the level of pressure you want to deliver to your muscles. If you’re new to this, it’s best to start with the lowest intensity to see how your body reacts. You can increase intensity in the future, if you like.Target your muscle. Decide where you want to use the massage gun and point its head atop that muscle. “You don’t want to push down or add pressure,” Calabrese advises. “The massage gun provides pressure for you.”Go slowly. You can’t rush a good thing. Slowwwly move the massage gun along your muscle, again taking care not to add any extra pressure (which can actually cause damage rather than provide relief).Give extra love to sore spots. If you encounter a spot that feels particularly tight or sore, hold the massage gun there for a few extra seconds to provide an extra dose of attention.Limit your use. Even if things are feeling great, don’t use the massage gun for longer than a couple minutes on any one muscle group.Be sure to stick to muscles, not bones. If you drag the massage gun over a bony spot, like the nape of your neck, you’ll feel some kickback — and probably a little bit of pain. To avoid injury, it’s best to skip these areas.AdvertisementHow to use a massage gun for warm-up and cool-downYour massager may give leg day a little bit of a leg up. Before a heavy workout, target it on a single group of muscles, like your calves or thighs, to help ready them for activity. “By prepping the tissue, you’re less likely to cause damage during your workout,” Dr. Calabrese says.If you’re doing a whole-body workout, a whole-body warm-up (like jumping jacks) may be a better fit. “But if you’re heading into a workout that targets certain muscle groups, targeting those muscles ahead of time with your massage gun may be more efficient,” he adds.You can also turn to the massage gun for a bit of extra recovery. The reason you “hurt so good” after a workout is that exercise creates a buildup of lactic acid, which leads to muscle pain. Using a handheld massager after activity can reduce or delay muscle soreness by decreasing your muscle fibers’ ability to hold onto that lactic acid.What to look for in a handheld massagerCommercially available massage guns come in an array of sizes, shapes and price points. Whether you need to target one muscle or a group of muscles, there’s a right-sized massager for you.These four features can help you choose the massager that’ll make you say “aaahhhh”:AdvertisementSpeed: Having multiple speeds makes a massager more versatile.Weight: You have to be able to hold the massager in one hand for up to 10 minutes while you work on a muscle or muscle group, so look for one in the 2- to 4-pound range.Noise: Some models are quiet, while others can be fairly noisy. If the sound detracts from its purpose (like if you’re hoping for a relaxing experience), consider a massage gun with a brushless motor.Battery: Some massagers can run for hours on a single charge while others need to be recharged within about 90 minutes. Massage guns with replaceable rechargeable batteries tend to be more expensive, but they may save you money over time.If you just can’t shake that soreness, there’s nothing quite like getting a professional massage. But a massage gun may be the perfect investment for relieving those aches and pains — and the stress that comes with them — between visits.AdvertisementLearn more about our .Health LibraryMyalgia (Muscle Pain)OverviewPossible CausesCare and TreatmentWhen To Call the DoctorHealth LibraryMyalgia (Muscle Pain)OverviewPossible CausesCare and TreatmentWhen To Call the DoctorAdvertisementRelated ArticlesApril 21, 2025/Chronic PainMedical massage is tailored to your health needs to help you recoverFebruary 4, 2025/Primary CareBy focusing directly on your pain points, you may find short- and long-term relief with this type of massageFebruary 2, 2024/WellnessThe same things you do to treat sore muscles after exercise can help treat soreness after a massageMay 18, 2023/WellnessFocused on stretching and yoga poses, it can increase flexibility and ease back painNovember 8, 2022/Pregnancy & ChildbirthDifferent from a regular massage, prenatal massages are gentle with light pressureOctober 11, 2022/WellnessA whole-body practice that undoes the effects of gravity and repetitive motionsNovember 11, 2021/WellnessA massage can release stress, soothe muscles and alleviate painApril 6, 2021/WellnessFind the right massage technique for youTrending TopicsSleepIf you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may helpMental HealthIf you fear the unknown or find yourself needing reassurance often, you may identify with this attachment styleNutritionIf you’re looking to boost your gut health, it’s better to get fiber from whole foodsHealth Categories to ExploreBrain & Nervous SystemChildren's HealthExercise & FitnessHeart HealthMen's HealthMental HealthNutritionOrthopaedicsPrimary CareSkin Care & BeautyWellnessWomen's HealthOther Popular CategoriesAging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight LossAdRendered: Sun Jun 29 2025 20:12:25 GMT+0000 (Coordinated Universal Time)Cleveland ClinicSite Information & PoliciesResources9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2025 Cleveland Clinic. All Rights Reserved., Percussion massage can help loosen your muscles when seeing a massage therapist just isn’t feasible. But tread carefully to be sure you don’t injure yourself., A massage gun can be an extremely effective tool for relieving muscle knots. By targeting specific areas of tight muscle tissue, it provides deep percussive therapy that helps break up knots, increase blood flow, and reduce tension..
The rapid movement of the massage gun head sends quick, short bursts of pressure deep into muscle tissue while vibrating to loosen up stiff muscles, break up knots, and release tension in the body., Massage guns are highly effective for treating muscle knots, providing both immediate and long-term benefits. By loosening tight muscle fibers, increasing blood flow, and promoting recovery, they offer a convenient solution to muscle tension., Studies have demonstrated that massage guns can indeed help increase blood flow in massaged muscles, which can be helpful for loosening your muscles and reducing pain or soreness., Preparing to workout using a massage gun stimulates the muscles through blood circulation, muscle relaxation, and loosening stiffness to the muscle, primarily in the tension areas—the shoulders and the lower back., Massage helps to loosen up stiff muscles and joints, encouraging better mobility and preventing tension that could interfere with proper movement. Plus, it’s an amazing way to prevent the pain that results from hardcore training., Regular use of massage guns can help increase range of motion by loosening tight muscles and tendons. This is particularly useful for athletes looking to improve performance or prevent injuries..