Massage guns, foam rollers and soreness, oh my!

Whether it’s your first time exercising or you’re hitting a new personal record in the weight room, soreness after a workout happens to everyone. Many people turn to auxiliary recovery items to ease irksome pains, but which is best for you? A physical therapist with Baylor breaks down the use cases for these devices.

“Muscle soreness, especially the kind that occurs 24-48 hours after a workout (known as delayed onset muscle soreness, or DOMS), is a common experience,” said Michael Pile, a physical therapist with Baylor Medicine Orthopedics and Sports Medicine. “It often indicates that your muscles are adapting to new or more intense exercise. However, persistent or severe soreness can be a sign that your recovery process might need some attention.”

Massage guns

Massage guns use percussive therapy to deliver rapid bursts of pressure to the muscle tissue. This helps to:

• Increase blood flow
• Enhance nutrient delivery and waste removal
• Reduce muscle tension
• Relax tight muscles
• Break up adhesions
• Speed up recovery by reducing muscle soreness and improving range of motion

Pile recommends massage guns for athletes and fitness enthusiasts who need targeted relief for specific muscle groups, individuals looking for a deeper, more intense massage, and those who prefer a portable and versatile recovery tool.

Foam rollers

Foam rollers cause myofascial tissue, the tissue that connects and supports muscles, to release by applying sustained pressure to the muscles and fascia. This helps to improve flexibility, range of motion, reduce stiffness, promote blood flow to the muscles and alleviates DOMS.

“Rollers are a cost-effective and easy-to-use recovery, too,” Pile said. “Those who need to target larger muscle groups or prefer a gentler treatment and want to incorporate recovery into their warm-up or cool-down routines would benefit from using these.”

Electrical stimulation devices

Electric stimulation (E-stim) devices use electrical impulses to stimulate muscle contractions. This helps block pain signals and releases endorphins, causing reduced pain, promoting blood flow and reducing muscle spasms. It can also be used for muscle re-education and strengthening for improved muscle strength.

Pile recommends these devices for individuals recovering from injuries or surgeries, athletes looking to enhance muscle recovery and performance, and those with chronic pain or muscle spasms.

While E-stim devices can be purchased for at-home use, there are certain precautions one should take before using them. At-home E-stim devices should have built-in automatic shut-off functions and should be FDA-approved.

Pile warns against E-stim use for recovery for certain populations:

• Individuals with Pacemakers or Defibrillators: E-stim can interfere with the function of these implanted devices, potentially leading to life-threatening complications.
• Pregnant Women: The effects of E-stim on pregnancy aren’t fully understood, so it’s generally recommended to avoid it during pregnancy to prevent potential risks to both the mother and fetus.
• People with Cancer: E-stim should not be used over tumors or cancerous tissue, as it may promote blood circulation to the tumor site, potentially accelerating tumor growth or metastasis.
• Individuals with Metal Implants: E-stim should be avoided near metal implants, staples, or pins, as metal is an excellent conductor of electricity and could lead to injury or pain.
• Patients with Sensory or Cognitive Deficits: Those who cannot communicate discomfort or pain due to cognitive impairments should be carefully evaluated and monitored during E-stim sessions.
• People with Heart Conditions: E-stim should not be used in patients with known heart disease or over the thoracic area, as it might interfere with the heart’s electrical signals.
• Children Under 3 Years of Age: E-stim is generally not recommended for very young children due to their developing bodies and inability to communicate discomfort reliably.

“It’s important to talk to your doctor about using E-stim if you have any concerns or underlying health conditions,” said Pile. “Especially if those conditions include history of heart disease or arrhythmias; implanted pacemaker or defibrillator; pregnancy; cancer; a severe neurological disorder; metal implants; a chronic health condition, like diabetes, hypertension or an autoimmune disorder; open wounds or infections; or have tried E-stim in the past and had a negative reaction to the therapy.”

“The most important components to your rest days should include hydrating with high-quality electrolytes mixed in 32 ounces of water, incorporating cardiovascular conditioning to facilitate blood flow and the healing process, stretching the muscles exercised for effective restoration, eating adequate protein to allow the muscles to repair, and sleeping 7-9 hours every night,” Pile said. “Each recovery tool we talked about has its own advantages, and the best choice depends on your specific needs and preferences.”

By Aaron Nieto