With recovery becoming as popular as ever, a common hot topic amongst exercise enthusiasts is which technique is best to aid recovery effectively. The three options covered all apply tension to the muscle and release tension but have different applicability.
At Physio4Life we work with a wide range of athletes, gym goers and runners at all different levels to optimise their recovery and rehabilitation.
In this blog, we’ll give you a better understanding of the differences between the modalities, when to use each one based on your specific needs.
Thera-guns
A Thera gun is a handheld device which applies a percussion massage to targeted muscles. They’re often easily accessible online and even housed in some gyms.
A percussion massage will aim to:
- Improve local blood flow
- Reduce muscle soreness
- Temporarily reduce pain
Using these guns provide convenient at-home relief. However, the research on the rigidity of these claims is sparse and results depend on the user’s ability to identify and target the correct areas. Often percussion massage is not substantial enough when suffering from chronic or deep pain as the gun provides a superficial treatment.
Overall, it is a convenient option for immediate recovery available daily despite limited research on effectiveness. The relief is temporary and often combined with other methods of treatment.
Foam Rolling
Foam rolling (FR) is a form of self-myofascial release, where you apply a sustained pressure on a foam roller. Foam rollers are easily accessible within gyms and science has proposed promising effects including:
- Increased flexibility
- Reduce delayed onset of muscle soreness
Although some people may claim foam rolling before exercise increases performance there is limited research to support this, however its benefits towards increasing flexibility is strong. Although the research is in its infancy, using a foam roller post and inter exercise is still heavily debated with many as some research has found that:
- It decreases in strength performance when used inter-performance
- Has no significant effect on delayed onset of muscle soreness
Although this method can be grouped similarly, research highlights its benefits towards pre-exercise increments in flexibility over recovery. Again, limited to the precise application of the user, if used incorrectly results may be impaired.
Sports Massage
Sports massage is a precise practice in which your therapist will adapt pressure and techniques to best your needs. Sports massage is the longest practiced form of recovery displaying a wide range of benefits including:
- Increased blood flow to the area
- Reduction in delayed onset of muscle soreness
- Improved flexibility
- Reduction of muscle tension and guarding
- Psychological benefits
- Pain modulation
The proposed benefits of sports massage target a wider scope of recovery compared to Thera gun and FR due to the adaptability of massage.
At Physio4Life, sports massage treatments aren’t delivered on a one size fits all. Your therapist will talk to you and tailor their techniques and pressure to best your needs as a goal for recovery.
Summary
All three techniques offer benefits and drawbacks in the strive to optimal recovery and an approach of all three is considered the gold standard. But when should you use each one?
Foam rolling is typically best pre-exercise to warm up muscles while using postexercise for longer durations to increase flexibility. A foam roller can be used as a daily maintenance tool to maintain flexibility.
Sports massage is often most effective when pain is chronic and deep, typically in areas which a massage gun or foam roller cannot reach. Getting regular treatments is good to maintain tissue health and extensibility.
Thera Guns should be used in a similar breath as a foam roller, to equally prepare muscles before activity and stimulate blood flow afterwards. Despite very limit evidence on the effectiveness this modality can still be useful even if the effect is psychological.
At Physio4Life our sports massage treatments will offer you the best form of recovery and provide targeted treatment to best help you achieve your fitness goals whether it’s your first marathon or 50th, your first week in the gym or 5th year. If you’d like to book an appointment or find out more, get in touch with the clinic to make that first step towards optimal recovery.
Seb Hutchins
Sports Therapist
For more information please CONTACT us