Muscle pain is common in both athletes and older ones. People who are athletically active or over 40 suffer from muscle pain more often than we think. If left untreated, it can lead to worse complications, so the best course of action is always massaging these sore muscles!
Going to a massage spa is a big step in relieving muscle pain. But is it something that everyone could afford? Well, some people may find it easy to afford a massage spa, while some might not be able to afford it. If you are one of those that cannot afford a massage spa, then you do not have to worry because you can do the massage by yourself at home. All you just need is the right device.
This article has important information that you should know about DIY massage, including its benefits and the right tools to use, whether you are an athlete or a senior.
Personal massage devices to help athletes and older ones
It's certainly worth investing in an at-home massage tool that can help you address your pains, knots, and sprains, whether you've overdone it at the gym or on the dancing. There are dozens of alternatives out there, from foam rollers to massage guns, and we've evaluated the finest equipment for each.
- MASSAGE GUNS
Massage guns are portable devices that may be used to target specific muscle groups. They can assist with general muscular discomfort, and they're frequently used after an exercise to speed up recovery.
How do they work?
Percussive treatment, which is related to vibration therapy, is used in massage guns. They move back and forth, delivering pressure on strained muscle tissue. They are able to relieve tension buildups and fluid from the region by doing so.
According to research, those who experience muscular pain while recovering from an exercise may benefit from vibration treatment. These folks may benefit from utilizing a massage gun after a workout since it can aid in eradicating lactic acid accumulation in the muscle, which is the most common cause of muscular pain.
Vibration treatment, according to the findings of a 2014 study, Trusted Source, may help avoid delayed onset muscular soreness (DOMS).
Below are a few benefits of making use of a massage gun:
- temporary relief of tension
- muscle and tissue relaxation
- prevention of DOMS
- increase in athletic performance and flexibility
- increase of blood flow and circulation
Those who exercise regularly, especially those who suffer from DOMS, may benefit from using a massage gun on a regular basis.
Vibration treatment may help persons with peripheral artery disease improve their strength and mobility, according to research published in 2020. Vibration treatment may also help individuals with cerebral palsy, according to a 2018 study, Trusted Source.
Massage guns may also be effective for the following health conditions:
- scar tissue
- soft tissue inflammation
Mental health and sleep conditions
Massage guns may also be beneficial for those with mental health or sleep issues, as muscular relaxation may help the body handle stress.
To fight stress, the National Institute of Mental Health Trusted Source recommends using muscular relaxation techniques.
How to choose a massage gun
If you're searching for a massage gun, have a look at these options:
- Power and speed: Most massage guns come with a variety of speed and power levels.
- Portability: Certain versions are lighter, smaller, and have longer battery life, making traveling easier.
- Design: Some massage guns include characteristics like an expanded handle that makes it easier to reach hard-to-reach body parts.
- Warranty and reviews: When selecting the ideal model, it's a good idea to read reputable product reviews. In the event of a defect or the need for a replacement product, it is equally critical to review the warranty conditions.
What are the self-massage benefits?
Self-massage is a quick and easy approach to get the advantages of massage treatment. It may be done in the comfort of your own home as a DIY approach.
Self-massage, like a massage in general, can assist with:
- digestive disorders
- muscle tension
- muscle strain
Self-massage may help manage severe conditions like fibromyalgia and arthritis when used as part of a full treatment strategy. However, it should not be used in place of standard medical care.
Self-massage can also help to extend the effects of professional massages and give respite in-between visits.
What types of pain can self-massage help?
Self-massage can help with mild aches and pains, such as those in the following:
- upper and lower back
You might experience nerve pain if your discomfort is caused by a bloated muscle. When a muscle pushes on a nerve, this can happen. However, by employing self-massage to ease muscular discomfort, you may also be able to relieve nerve pain.
Self-massage strategies for common forms of pain are listed below.
Self-massage for neck pain
Overuse and poor posture are common causes of neck pain. Everyday activities such as hunching over a laptop or phone, or reading in bed without sufficient neck support, can cause this.
Try this therapeutic self-massage method if your neck is stiff and aching. If there is a knot in your neck, it may also be beneficial.
Self-massage for headache pain and tension
A self-massage might assist relieve tension and enhance relaxation if you're suffering from a headache. This is especially effective if your headache is caused by tension.
Massage your temples, neck, and shoulders as well.
Try this massage while listening to soothing music to help you relax even more.
Self-massage for constipation relief
Constipation can cause discomfort and pain in the abdomen. Although laxatives can help with constipation, abdominal self-massage can also aid.
This sort of massage relieves constipation by encouraging bowel movement. It can also help with bloating, cramping, and tightness in the abdomen.
Follow the procedures below to do a constipation self-massage.
Constipation can also be relieved by drinking enough water, eating adequate fiber, and exercising regularly.
Self-massage for back pain
Back pain is a rather frequent ailment. It can be caused by various factors, including but not limited to:
- nerve irritation
- muscle strains or spasms
- structural issues
- disc damage
Back pain may be relieved by gentle forms of exercise such as walking, yoga, or particular sorts of stretches.
Cold compresses or heating pads on your back, as well as over-the-counter pain medicines, may assist. Massage, especially self-massage, may also provide some comfort.
Here are two ways to try if you're suffering from back pain:
- Lower back self-massage
This technique is effective for massaging the lower back. There is no need for any special equipment.
You might also try conducting this massage in a chair. Ensure that your feet are firmly placed firmly on the floor and that you are sitting up straight.
- Tennis ball self-massage
Lying on top of a tennis ball may also be used to massage your back. The strong pressure of the ball might help to reduce back stress.
After you've finished, roll away from the ball and stand up. Rolling onto the ball may aggravate the discomfort.
If you're in modest pain, self-massage is a good idea. However, if the pain is chronic or persistent, it's recommended to see a doctor before using self-messaging procedures.
Self-massage may aggravate your symptoms if you don't know what's causing your pain.
Self-massage and other forms of massage may also be harmful to certain people. If you have: Use care or consult your doctor first if you have:
- healing wounds
- bleeding disorders
- deep vein thrombosis
- blood-thinning medications
- severe osteoporosis
- severe thrombocytopenia
Monitor how you feel before the massage, during the massage, and after the massage. Self-massage may not be the best solution if the discomfort worsens or does not go away.
If self-massage does not relieve your discomfort or make it worse, see your doctor.
The bottom line
If you're in modest discomfort, self-massage might help you feel better. It's a quick and simple approach to reduce stress and discomfort. It can also be used as a kind of preventative self-care.
Be easy-going or patient with your body and pay attention to your pain for the greatest outcomes.
If your pain intensifies, doesn't improve, or you acquire new symptoms, get medical help. Your doctor can easily figure out what is causing your discomfort and what the best therapy options are for you.
People with particular medical issues or who regularly feel muscular soreness after exercising may benefit from massage gun usage.
They do, however, pose a danger of muscular damage or injury if used incorrectly. It is critical to follow the safety recommendations of the manufacturer.
Before comparing the characteristics of several companies, one should decide what features are essential to them.
So, if you cannot afford a massage spa, you can get a massage gun and do your massage by yourself to remain healthy.