Photo by Victor Freitas
In Olympic weightlifting, every training session and every lift counts—so of course, athletes are always looking for ways to improve their performance and recovery. There are many muscle recovery methods out there, but the massage gun benefits for Olympic weightlifters are an absolute game-changer. You’ll rarely see an Olympic weightlifter whose workout equipment doesn’t involve a massage gun!
What are massage gun benefits for Olympic weightlifters?
If you’re familiar with Olympic weightlifting then you know it’s an extremely demanding sport requiring strength, speed, and technique; and let’s not forget the amount of stress the joints and muscles endure! This is where massage guns come into play—massage guns offer a deep tissue massage that helps boost muscle recovery and prepares your body for intense workouts.
7 Massage Gun Benefits for Olympic Weightlifters
The most important massage gun benefits for Olympic weightlifters include rapid muscle recovery, reduced muscle soreness, better blood circulation, and increased range of motion. Let’s explore the benefits of massage therapy in more detail!
A massage gun is great for targeting specific muscle groups and helping them recover faster than they normally would. Massage guns can ease the soreness and fatigue that sets in after a workout, which then speeds up the body’s natural healing process.
Photo courtesy of Oleksiy Torokhtiy
Sore muscles cause pain and discomfort, which can hinder your training and performance. Stiff, sore muscles can greatly benefit from deep tissue stimulation. Even if you’re using a small massage gun, percussive massage does wonders for relieving discomfort.
Massage gun therapy promotes better blood flow to the muscles, which means your muscles are delivered fresh nutrients. An improved blood flow will also dispose of any waste, contributing to quicker muscle repair.
Regular massage gun use can help you improve flexibility and range of motion. This is very important for weightlifters looking to achieve the best performance and form in their lifts.
A regular massage routine can help break up scar tissue, reducing the risk of adhesions and improving the elasticity of muscle tissue—this in turn will help prevent injuries.
Massage guns are a powerhouse when it comes to physical recovery, but did you know they can also help you relax? Massage guns help stimulate the nervous system, reduce stress levels, and even promote better sleeping patterns.
Although massage guns are often used after a workout, massage guns can also be used during warm-up routines. Using a massage gun pre-workout will increase blood flow, warming up the muscles more effectively.
How to Use a Massage Gun as an Olympic Weightlifter
Massage guns are easy to use and quite safe; however, if you want to maximize the benefits of massage guns, then you may want to consider learning all the various tips, tricks, and techniques to ensure you’re getting the maximum recovery benefits a massage gun can provide. This is especially true for Olympic weightlifters—staying on top of the game and spending less time in recovery are of utmost importance to gain an edge over your competition. Here’s what you can do to improve the way you use a massage gun:
Photo by Zak Suhar
Usually, a massage gun comes with multiple attachments out of the box. While these attachments are made of different materials, shapes, and sizes, each one serves a specific purpose. For example, you’ll likely use the round head for bigger muscle groups, while the bullet head will serve you well if you want more precision.
Most massage guns have various speed and intensity levels. While it might seem logical that working faster will speed up recovery, the reality is the opposite. The best way is to start slow and increase the vibration speed as you feel comfortable. Get an idea of how your body reacts in different areas. You may even be okay using a higher speed setting on your legs but a lower to medium setting on your arms—everyone is different. If you feel comfortable during a session, then you’re doing it right.
Focus the massage gun on tight, sore areas and invest some additional time and effort on knots and trigger points. This will help with tension release and improve blood flow, helping speed up the recovery process.
Slower, controlled motions are key to faster, more effective muscle recovery.
Massage guns are amazing and effective tools by themselves; however, they’re even better if you combine them with other exercises such as stretching and mobility workouts.
It’s best to avoid directly applying a massage gun on bones and joints as the vibrations will cause discomfort or even worse—cause injury. Focus on targeting muscles, as these are what massage guns were designed for.
5 Tips and Precautions When Using a Massage Gun
If you want to use a massage gun to its fullest potential and maximize effectiveness, then it can’t hurt to know a few pro tips that many seasoned massage gun users wish they knew at the start of their journey.
Massages are wonderful for promoting relaxation, so you may find it difficult to stop a massage when it’s time—but keep in mind that one session really shouldn’t last for more than 15 minutes. Everyone has a sweet spot, but generally, 15 minutes is enough. If you use a massage gun for too long, you may end up with bruises and muscle fatigue, which is the opposite of what you’re going for. Use those 15 minutes to rotate between muscle groups, and if there’s an area that needs more attention, take a short break every few minutes.
Pro tip: If you’re using a massage gun before a workout session, focus on targeting specific muscle groups that will be used in the upcoming workout. Aim for massage time intervals ranging from 30 seconds to 2 minutes per muscle group.
Did you know there are different ways to use a massage gun? It’s a versatile device, so don’t settle by simply moving it forward and backward; experiment with circular motions, do some long strokes, and try holding the gun at different angles. These variations will prevent monotony, but they will also target your muscles at different angles, potentially making the massage more effective.
As far as intensity goes, we’ve already gone over the need to start slow, although it’s normal to be tempted to start with a higher setting. But remember that you need to find a balance to effectively target your muscles without causing discomfort. Increase the speed gradually, as your muscles adapt to the vibrations and avoid using too much pressure.
Another helpful tip is to use your massage gun when it’s right for you. Some people like to use a massage gun before a workout, while some only use it for recovery. However, the best thing to do is to see when it works best for you and stick to it.
However you decide to use your massage gun, you need a well-rounded approach to recovery. That means, protein intake, hydration, and sufficient sleep. Combine these other recovery methods with a massage gun, and you’ll be pleasantly surprised at the results.
FAQ:
This is based on their needs, the intensity of the workout, and recovery requirements. Generally, it’s best to use a massage gun two to three times a week. Each session should last about 15 minutes and the main focus should be to target large muscle groups. However, it all comes down to what your body tells you—some athletes may need to use a massage gun more frequently, and others may be okay with using it once a week. It all depends on what works for you.
They can help with minor muscle strains, tightness, or soreness common in weightlifting, but they won’t do anything for acute injuries like ligament tears or fractures. Massage guns are here to provide relief and support rehabilitation, but serious injuries should be treated with professional medical care.
Yes. If you use them incorrectly or too much, massage guns can cause muscle bruises, irritate the skin, or worsen any existing injuries. Also, if you apply too much pressure or use it too long on the same muscle group, you can damage the tissue. Stick with the 15-minute sessions, don’t use the gun for more than 2 minutes on a single muscle group, and gradually increase the speed and you’ll be fine.
What makes a massage gun different from traditional massages?
Massage guns use percussive therapy and deliver rapid, targeted pulses of pressure to specific muscle groups. This percussion goes deep into the muscles and helps them recover. On the other hand, traditional massages use manual manipulation and different techniques (like kneading, stroking, etc.) and applying pressure by hand. Both techniques aim to relieve muscle tension and promote relaxation, but massage guns are more focused and have adjustable intensity levels.
Final Thoughts
Olympic weightlifting and massage guns are a formidable combo that boosts effectiveness to another level. If you’re a weightlifter or professional athlete, then you’ll want to reduce the time spent in the recovery process, as well as increase injury prevention. Both recovery and injury are roadblocks in your Olympic journey, and it’s best to find an efficient tool that will help you deal with those obstacles.
Massage guns should be in the toolbox of any serious Olympic weightlifter. If you’re ready to elevate your weightlifting routine, now’s the time. Try out one of Ekrin’s massage guns today and see for yourself how percussive therapy can support your active lifestyle.
Experience Deep Relaxation Anytime, Anywhere
Ekrin Athletics leverages cutting-edge science and technology to help you move better, prevent injury, accelerate recovery, and maximize your performance potential. Trusted by professional athletes, doctors, and physical therapists, Ekrin’s wellness products utilize innovative percussive technology to help you achieve your health and fitness goals.
Resources:
The Effects of Massage Guns on Performance and Recovery: A Systematic Review