First to give you a ummary. Fascia gun is worth buying, especially for friends who often run, cycling and other aerobic exercise, but be sure to choose the right one for you! Now there are a lot of questions on the network about the efficacy of the fascia gun, in fact, it is not surprising that there are questions, as an emerging fitness aid, the fascia gun on the market is mixed, many people use the fascia gun in a misleading way, leading many people to believe that the fascia gun is “IQ tax”. In fact, the role of the gun in relieving sports pain and promoting post-exercise recovery is based on clear scientific evidence.
So, what is the scientific basis for a fascia gun to work? What is a good fascial gun? And what are the misconceptions about using a fascia gun?
How the gun works
To understand the working principle of the fascia gun, we must first understand the fascia. Fascia is a dense connective tissue that runs through the body, which surrounds muscles, muscle groups, blood vessels, and nerves. There are several layers of fascia, called superficial fascia, deep fascia, and visceral fascia, which stretch through various structures in the body from the subcutaneous to the visceral level. Fascia is a dense connective tissue that contains collagen fibers arranged in a tight regular pattern, which are oriented in the direction of tensile force, so that it has strong unidirectional tensile properties. Fascia is generally referred to as the muscle fascia that wraps around the skeletal muscle. It is somewhat like a “muscle suit” that wraps around the muscle and connects it to the whole body. The muscle is restrained by the fascia, which is wrapped around it. The muscle contracts over time, and the corresponding fascia contracts, and the soft shell formed by the compressed fascia restricts the expansion of muscle fibers, and thus keeps the compressed muscle in its original state. When the human body often performs relatively strenuous exercise, the myofascia, as part of the skeletal muscle stress structure, may also be damaged in the process of exercise. Of course, due to the existence of the body’s self-repair mechanism, this damage is often reversible. However, the damaged and repaired fascia will often develop adhesions in the process.
When myofascial adhesions or damage occur, the body will experience many uncomfortable reactions, such as muscle stiffness, tension, low local skin temperature, muscle tissue laxity, inelasticity or decreased elasticity, depression, and irregular blocks or strips of hard tissue between the deep subcutaneous muscle bones. The presence of a large number of adhesions and folds of fascia is like putting a tight, inelastic plastic leather coat on the outer layer of the muscle, which cannot be fully stretched and relaxed, and will affect muscle function and limit body mobility over time. To relieve this stiffness and pain, and to restore flexibility and mobility to the limbs, we need to relax the fascia.
The traditional method of relaxing the fascia is mainly through manual massage, such as physical therapist (PT) by pressing and moderately stretching the agonizing pain points, which has a relaxing effect. Here is not recommended ordinary blind massage, because this massage is often more suitable for less active people in daily life, such as chronic neck, shoulder, lumbar and leg pain, and does not adjust for the characteristics of sports injuries in the more active people. Professional physical therapists (PT) generally charge by the hour, the price is often not cheap, even if only 1-2 times a week, accumulated over the years is a considerable amount of expenditure. So more people often choose to relax at home by themselves, where the most common tool is the foam shaft. People can use the foam axis and their own weight to apply moderate pressure to specific muscles or muscle groups, allowing the body to slowly roll on the foam axis and stop for 20 to 30 seconds at the location where the pain is felt most strongly, to play a relaxing role. This method is low cost, a foam shaft, a yoga mat can be done. The downside is that some deep muscle groups are difficult to reach. And the foam shaft is inefficient, relaxing the whole body muscle groups may take 30-60 minutes, for people who often exercise is also a matter of time. So is there a convenient, cheap, easy to use, relaxing fascia efficient tool to solve this problem? This is to talk about our protagonist today – fascia gun.
Myofascial gun is a kind of external sports massage equipment. It is through high-frequency vibration perpendicular to the muscle force, the tense muscle fascia by vibration to let it soothe and disperse, to reduce local tissue tension, relieve pain, promote blood circulation and other effects. Compared with traditional sports massage methods such as manual or foam shafts, the advantage of high frequency vibration of the fascia gun is that it can act on the deeper layers of the muscles that are usually difficult to reach, and can improve the efficiency of relaxation and save time. The effectiveness of the myofascial gun has been proven by numerous studies. For example, studies have shown that myofascial gun vibration therapy is as effective as massage therapy in preventing Delayed Onset Muscle Soreness (DOMS). Massage was more effective in restoring concentric strength, but vibration therapy provided early clinical pain relief and was effective in reducing lactate dehydrogenase levels up to 48 hours after exercise.