The perfect warm-up before your warm-up

Before powering through a workout, most fitness experts recommend waking up your muscles with some low-impact body movement and light stretches. Doing so prepares your body for the workout ahead.

Movements such as hip rotations, lunges and arm circles are suitable ways to begin. However, you might also consider adding a massage gun to your routine as part of the “warm-up before the warm-up.”

What is a massage gun?

A massage gun is a handheld device that uses vibration to relieve muscle tissue. When applied directly to muscles, whether on your arms, legs, shoulders or back, the vibrations from the device can help:

• Increase blood flow to the muscles

• Relax tight muscles

• Increase the range of motion of the muscles

• Improve flexibility

• Reduce overall pain

“Massage guns are becoming more portable and affordable,” says Brian Lehner, an exercise specialist at the Sewall Healthy Living Center at Sharp Coronado Hospital. “Some people may find them helpful as part of their regular workout regimen.”

Like foam rolling helps tight muscles release, applying a massage gun to muscles causes a temporary increase in the range of motion of those targeted muscles, Lehner says. A massage gun can also increase local blood flow to the muscles.

The more oxygen-rich blood that flows to the muscles, the more energy those muscle cells have. This can help increase endurance while reducing muscle soreness and fatigue.

Should you use a massage gun?

Lehner says that most people can benefit from using a massage gun. However, improper use of massage guns could lead to bruising, pain or injury. It’s important to follow the device’s instructions.

Also, those with certain medical conditions, such as diabetes, varicose veins or neuropathy, as well as those taking certain medications, including blood-thinning medicines, should be cautious.

“The pressure from the device could cause tissue damage if you have certain medical conditions,” says Lehner. “It’s best to check with your doctor first before using a massage gun.”

When used properly, a massage gun can enhance your workout routine by improving muscle performance and recovery.

“Massage guns are certainly optional for any workout,” Lehner says. “The important thing when exercising is to prioritize safety. This can include proper body mechanics and form, warming up before a workout, cooling down afterward with light stretching or other activity, and resting if you feel pain.”

Learn more about exercise and fitness; get the latest health and wellness news, trends and patient stories from Sharp Health News; and subscribe to our weekly newsletter by clicking the "Sign up" link below.