According to DMS’s website, the fascia gun works as follows.
“The fascia gun produces a rapid succession of vibrations and blows that affect the function of the mechanoreceptors (muscle spindles and tendon spindles) to suppress pain, relax spastic muscles and control the spinal joints to return to normal activity. Like the compression technique, the fascia gun reduces trigger sensitivity in muscles, tendons, periosteum, ligaments, and skin.
Muscles and soft tissues are connected by deep and superficial fascia, viscous lubrication, and blood vessels large and small. Metabolites and toxins accumulate in these connective tissues, and fascia guns increase vasodilation, allowing the tissues to receive sufficient fresh oxygen and nutrients. This process removes the waste and helps the tissue repair.
The fascia gun can be applied very gently over a swollen joint to break down the inflammatory products and get rid of them through the blood.”
But only some of these effects are supported by existing research.
01 relieves delayed onset muscle soreness
A recent review of studies has shown that relaxation with a fascia gun can be effective in relieving delayed muscle soreness.
Delayed muscle soreness is muscle soreness that occurs after a high-intensity, high-load workout. It usually peaks about 24 hours after the workout, and then gradually subsides until it disappears. The soreness is even greater when you start exercising again after a long period of inactivity.
Most studies have shown that vibration therapy (fascia gun, vibrating foam axis) can reduce the body’s perception of pain, improve blood flow, and relieve delayed muscle soreness. Therefore, we can use the fascia gun to relax the muscles after training, which can relieve delayed muscle soreness later on, or we can use the fascia gun to relieve delayed muscle soreness when it sets in.
02 Increases joint range of motion
Relaxation of the target muscle group using a fascia gun and vibrating foam axis increases the range of motion of the joint. One study found that a single stroke massage using the fascia gun increased the range of motion in the dorsiflexion of the ankle by 5.4° compared to a control group using static stretching.
In addition, five minutes of hamstring and lower back muscle relaxation with a fascia gun every day for a week can effectively increase the flexibility of the lower back, thereby relieving pain associated with the lower back area. The fascia gun is more convenient and flexible than the vibrating foam axis, and can be used on smaller muscle groups, such as the plantar muscle group, whereas the vibrating foam axis is limited in size and can only be used on larger muscle groups.
Therefore, the fascia gun can be used to increase joint range of motion and increase muscle flexibility.
03 does not improve athletic performance
Activating the target muscle group with the fascia gun during the warm-up period prior to training does not increase the height of the jump or the output of muscle power. But the use of vibrating foam shafts during structured warmups can improve muscle recruitment, leading to better performance.
Unlike the fascia gun, the vibrating foam axis is larger and can affect more muscle groups, so it may be better to increase muscle recruitment, but further research is needed to confirm. Therefore, the use of the fascia gun during the warm-up period does not increase or negatively affect subsequent performance.
Post time: May-19-2022