Are you using the fascia gun correctly?

Fascia gun

When it comes to relaxation, we have to mention the fascia gun that has become popular in recent years. I believe many people want to buy one, and use it to relax themselves anytime and anywhere.

What is a fascia gun?

Fascia Gun, full name of muscle fascia relaxation massage gun (Fascia Gun), is used for high-frequency impact therapy of fascia relaxation. It is a wireless, advanced vibration relaxation device. When the fascia gun first appeared in 2014, it was only used by athletes, but it soon entered commercial gyms and homes.

What is the function of the fascia gun? What problems can it solve?

The principle of the fascia gun is to relax the muscles and nerves through high-speed vibration. Because after strenuous exercise, the body will produce a lot of lactic acid. If you don’t relax in time, your muscles will be sore the next day.

Fascia gun
Fascia gun

Secondly, if you don’t relax in time after exercise, your blood circulation will be poor and your muscles will be prone to cramps. Over time, your muscle type will change, your muscles will become very stiff and lack elasticity. Whether you are exercising or doing things normally, you will feel awkward and easily get tire.

What is fascia?

According to traditional Chinese medicine, tendons are attach to joints, and membranes are wrapp around tendons. I believe that the part of meat that gets stuck in your teeth and is hard to chew is caused by fascia.

Relaxing the fascia should be done before stretching the muscles. If the fascia is adhered or has high viscosity, it will affect the extensibility of the muscles.

Some people have a lot of room for stretching but find it difficult to bear the pain even with a small range of motion. This is also caused by the fascia, which is usually more sensitive to dampness and cold. This is why it is important to warm up before exercise.

File Photo
File Photo

The necessity of fascial release

The fascia contains a large amount of hyaluronic acid. After a person exercises a lot, the pH value in the body will decrease, and the activity of hyaluronidase will increase, resulting in a decrease in the content of hyaluronic acid in the body, and the muscles will feel sore and stiff.

The fascia is divided into superficial fascia and deep fascia.

The fat layer between the superficial fascia and the skin is arranged vertically, and the two are not easy to slide, so they can be regarded as a whole; the fat layer between the superficial fascia and the deep fascia is arranged obliquely, and the two are easy to slide; the deep fascia is closely connected to the muscles and can be regarded as a whole.

After exercise, the pH value in the body decreases, which will cause the hyaluronic acid in the fascia to become solid, affecting the sliding between the deep fascia and the superficial fascia, causing adhesions in that area.

During exercise, the skin will not move with the muscles. If the superficial fascia and the deep fascia adhere to each other and become a whole, the skin will move along with the muscle movement. The brain will receive disordered signals and send out warning messages, causing discomfort in that part and affecting the flexibility of that part. Over time, it will cause a decrease in joint mobility, affecting athletic performance and increasing the risk of sports injuries.

Are you using the fascia gun correctly?

Through the precise, high-frequency, and deep vibrations of the myofascial gun, muscle adhesions can be broken, muscles can be heated up, cells can be activated, and blood circulation can be smoother, thereby accelerating muscle recovery and reducing lactic acid.

After exercise, you can feel the effect after using it on local muscles for 15-25 seconds, but the real effect will be more obvious on the next day.

Fascia gun

Compared with foam rollers and massage sticks, the fascia gun is not as deep and precise in relaxing fascia. When using a fascia gun, you cannot just use it wherever you want. You still need to understand the most basic precautions.


Note 1: Never impact the joints

The fascia relaxation gun is only suitable for muscle and soft tissue. If it directly impacts the joints, it is almost like hitting the joints directly against a stone, which can easily cause joint damage.

Note 2: Not all parts are suitable for use

In areas such as the neck, chest, abdomen, and armpits where the muscles are thinner and close to organs and the aorta, use of a fascia gun should be done with caution without the guidance and operation of a professional.

Note 3: The longer the time and the more painful it is, the more effective it is not

The body sensation should be maintained at 6-8 points of soreness, and the usage time in the same position should be 5-10 minutes.

Which parts of the body cannot be used with fascia guns? What are the dangers?

1. Neck

It is not recommended to use the side of the neck or even the front of the neck. Because these positions are densely populated with nerves and blood vessels, even if you feel some tension on the side, you can use the traction method, but never use the fascia gun to directly hit the side of the cervical spine, which is very easy to cause danger.

There are many blood vessels in the neck, so it is not recommended to use a fascia gun
There are many blood vessels in the neck, so it is not recommended to use a fascia gun

2. Where there is a protrusion on the bone

For example, the bone that bulges in the middle of the spine is called a spinal bulge. The shoulder joint also has a bony bulge, with the supraspinatus muscle on top and the infraspinatus muscle below. The supraspinatus muscle cannot be shot directly with a fascia gun. There are many similar bony bulges on the body. In principle, if you can touch the bone directly with your hand, you cannot use this gun to shoot directly around the bone.

3. Upper trapezius muscles on both sides of the shoulder joint

Generally speaking, you should use the fascia gun from back to front, but never from front to back, especially close to the clavicle. This is because the position behind the clavicle and the front and lower part of the upper trapezius muscle is the route for the brachial plexus nerve to be emitted from the cervical spine.

The red area is the trapezius muscle
The red area is the trapezius muscle

This position is also generally found along the inner side of the clavicle during surgery, such as brachial plexus anesthesia. So this position is behind the clavicle and in front of the trapezius muscle. If you feel uncomfortable at this position, it is very easy to cause nerve damage if you use a fascia gun to hit it. At the same time, there is a subclavian artery on the posterior and inner side of the clavicle. If you injure it, it is also very dangerous.

Arteries of the upper body
Arteries of the upper body

4. Armpits and inner side of upper arms

This position cannot be directly hit with a fascia gun because it is an important part of the brachial plexus. There are some musculocutaneous nerves, the upper part of the radial nerve, the median nerve, and the ulnar nerve all radiate downward from this position.

There are many nerves in the armpit and the inner side of the upper arm, so it is not suitable to use a fascia gun

At the same time, there are blood vessels like the brachial artery. If you hit it directly in the armpit or on the inner side of the upper arm, it is very easy to cause nerve or blood vessel damage.

5. The inner side of the elbow

There is a bulge here, which is the ulnar nerve groove. Sometimes after hitting the numb tendon, you will feel numbness in your forearm or hand, which is this location. This location cannot be directly touch with a fascia gun.

6. Lateral part of the knee joint – fibular head

You can feel down along the outside of the knee joint, and you can feel a bulge at the upper end of the calf, which is the fibular head. There is a peroneal nerve around the fibular head, so the fascia gun should never touch the area around the fibular head to avoid damage to the common peroneal nerve.

7. The back of the knee

Some people often complain about the pain behind the knee. Can you use a fascia gun to treat it? Answer: Absolutely not! Because there is a popliteal artery in the popliteal fossa, and the cervical nerve. The common peroneal nerve all pass through this position. So you should never use a fascia gun to treat the popliteal fossa.

It is undeniable that fascia relaxation can indeed solve the pain caused by soft tissue and effectively improve flexibility. Therefore, the use of fascia guns must also take into account the overall and local aspects. The West talks about fascia chains, and Chinese medicine talks about meridians. In fact, to a large extent, they are based on the overall view. Chinese medicine talks about treating headaches with foot treatments. This is the reason, and there is no objection to this.

Local relaxation also needs to take into account the direction and layer of muscle fibers. So when using a fascia gun, you still need to have a basic understanding of anatomical knowledge.

If used well, you can get twice the result with half the effort. If used poorly, of course there will be no major problems as long as you avoid the taboos. The effect may just be less effective and not last long, or it may cause an imbalance in muscle tension.

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