Massage guns have vibrated their way onto the fitness scene, and they’re more popular than ever. Celebrities, professional athletes, influencers, and people of all athletic levels praise these massage tools. Whether you lift heavy or go for long runs, massage guns aim to improve overall performance and reduce muscle soreness, which aids recovery. 

What Are Massage Guns? 

They are vibrating, handheld massage toys that can pulverize your muscles in the best way possible. Technically speaking, they use percussive massage therapy as opposed to vibration therapy. When you turn one on, it percusses at a high frequency and low amplitude of movement. These actions help to knead muscles and reduce overall tension, which can impact flexibility. Several studies found that by reducing muscle tension, people experienced better blood flow and a reduction in overall stiffness. 

Think of a massage gun as a mini jackhammer for your muscles. Percussive massage works to hammer out soft tissue to increase blood flow to the area of focus. Additionally, the gentle percussion can decrease the severity of adhesions (essentially scar-like tissue in the muscles) and help elongate muscle fibers. These massage guns are most effective in common areas where people experience regular pain, for example, the shoulders, neck, back, thighs, and glutes. 

How Do They Differ From Foam Rollers?

Foam rolling is a form of self-myofacial release, which helps to relieve soreness, tightness, and inflammation. Fascia is the connective tissue that surrounds muscles, nerves, and blood vessels. Facia become tight or inflamed and the ability to move easily becomes hindered as a result. By engaging in regular foam rolling, you can help increase overall joint range of motion. Just like massage guns, foam rolling exercises aid with cool-down and recovery, but they’re also an effective warm-up tactic. 

There is an advantage of massage guns when compared to foam rollers. A major advantage is that they are better at targeting specific areas of the body. It can be tricky to address certain body parts or muscles with a foam roller. Take the pectoral muscles or biceps, for instance. It’s much easier to target them with a massage gun, which can help promote relaxation in areas that commonly experience tightness. 

Using A Massage Gun As A Warm-Up Tool

Some people like to jump rope or do jumping jacks for whole body warm-up. Many physical trainers prefer to use massage guns as warm-up tools. Many people only exercise a specific group of muscles when they workout. If this is the case, you can use a massage gun to target those specific muscles for about six to 10 minutes. The percussive nature preps the tissues for exercises, making them less prone to injury and damage. 

Using A Massage Gun As A Cool-Down Tool

Exercising causes lactic acid to build-up in muscles, which is why you feel sore post-workout. Similar to foam rolling, using a handheld massage gun on sore muscles after exercising can accelerate recovery. Repeated percussive massage to the muscles helps to decrease the ability of muscle fibers to cling to lactic acid. 

What Should You Look For In A Massage Gun? 

There are so many reputable and affordable massage guns on the market nowadays. It used to be that the only ones you could get cost $500. Now, you can shop them on the Internet for $40 to $600. Ideally, purchase a massage gun that has multiple speeds and attachments. Different speeds can create a more diverse massage, while the various attachments can help you address specific areas of the body. 

It’s also wise to look for a massage gun that is on the lighter side, preferably within the two- to four-pound range. Since you’ll be holding it for nearly 10 minutes, you don’t want something that weighs 10 pounds. Additionally, choose a massager that is relatively quiet, as some models sound like jigsaws. Consider a massage gun that has a brushless motor. Lastly, battery life is another factor to consider. Some massagers run for three hours, while others die after 80 minutes of use. 

Massage guns are an excellent investment in your overall health, specifically when it comes to performance and recovery. You won’t regret buying one!

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Fitness enthusiasts rushed through the doors of the Los Angeles Convention Center at 10 a.m. on the dot on Sunday, January 26^th, 2019. Determined to grab free swag, protein samples, and autographs from some of the leading names in fitness, people formed lines throughout the convention center. It was a mad house, but it was encouraging to see so many people excited about new methods of recovery, workout tools, supplements, and more.

There were hundreds of booths at the LA FitExpo, and we navigated the entirety of the complex maze. We spun some wheels to win free blender bottles, workout towels, and stickers, and we even sampled plant-based bars, electrolyte powders, monk fruit sweeteners, and breadcrumbs made from pea protein. Oh, and we can’t even get into the amount of keto-approved snacks and supplements that we saw. It’s the keto revolution!

Since our last coverage of the 2019 LA FitExpo, we know that one thing is for certain: CBD IS HERE TO STAY! We discussed the many CBD products in our last report of the LA FitExpo, and it is amazing to see what is permissible to sell now that laws changed about the distribution of CBD products. Aside from the CBD invasion, many booths focused on new recovery products, plant-based nutrition, and hydration. You can see what products we loved below.

Improve Circulation With Cupping

Before Olympian Michael Phelps generated gossip about his circular dark spots all over his body, cupping was a practice that many cultures used for muscle relaxation and detoxification. Within the past 20 years or so, cupping has become an integral recovery technique of many athletes and non-athletes alike. Whether the person is dealing with stress, digestive discomfort, poor circulation, or sore muscles, cupping therapy is a fantastic alternative medicine to help. We purchased a silicone cupping set from Lure Essentials, and they are very easy to adhere to the body by yourself. Move stagnant lymphatic fluid, decrease scar tissue, and loosen connective tissue with these cups! Lure has made it so this traditional therapy can be done by yourself whenever you need it. No scheduling appointments or special services required. Simply press them onto your skin and let the suction begin.

Personal Infrared Sauna

If you have a little extra money that you want to invest in self-care and recovery, you can with your very own personal infrared sauna. While a traditional sauna ranges from 150-180 degrees F, an infrared usually heats between 120-140 degrees F. The infrared panels on the inside help to penetrate human tissue, focusing 80% of the heat on the body and 20% of the heat on the surrounding air. One of the primary benefits of infrared saunas is that they increase blood circulation and promote lymphatic drainage, assisting with the elimination of heavy metals and built-up toxins. Infrared saunas also contribute to faster recovery, relieving inflammation or soreness and supplying muscles with increased circulation to repair.

Alkaline Water Bottle

We aren’t talking about bottled alkaline water, here. We are talking about a reusable, BPA-free, double-walled vacuum insulated water bottle that can keep water cold for up to 24 hours. Purchasing cases of alkaline water can be expensive, so you can now buy one reusable bottle, which is better for the environment, that contains an alkaline diffuser. This diffuser has alkalizing minerals that can increase filtered water to have a pH level of 9 or higher. If you fill the 32-ounce bottle a couple times a day, you will need to replace the alkaline diffuser every three months. The name of this bottle is Dyln, and the bottle is $56.

Those were the most exciting products we found at the 2020 LA FitExpo, and we can’t wait to see what the vendors show up with next year.

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It’s that time of year again, when the masses swarm the malls and shopping centers to buy gifts for friends and loved ones. During the many holiday shopping outings, you may find yourself pondering what to get the fitness enthusiast in your life. Let’s be honest for a second and understand that this person is going to be more enthused by some resistance bands or blender than some patterned scarf you purchased on a whim.

Some fitness enthusiasts don’t actually engage in physical activity. There are those who simply enjoy wearing athletic attire because they are most comfortable in those clothes, and that’s perfectly acceptable. They may also want to make it seem like they workout at the gym, even when don’t. Despite the person’s level of fitness, there are unique gifts that almost every fitness enthusiast can enjoy.

#1: A Foam Roller

The packaging of this gift may be a direct giveaway, but you can always disguise it by wrapping it in a random box. Since one of the most important aspects of fitness is recovery, a wise gift to purchase is a foam roller. There are trigger point grid foam rollers, firm foam rollers, vibrating foam rollers, and soft foam rollers. The trigger point grid foam roller is excellent for myofascial release, increased range of motion, and flexibility.

#2: Running Gloves

Some people like to run outside even if it is below 32 degrees F and snow is on the ground. The weather is no match for a serious runner, but a serious runner requires serious gear. Running gloves are lightweight water resistant gloves that help to block wind chill during a run. These gloves also prevent the hands from becoming dry or cracked.

#3: Stainless Steel Water Bottle

Water is life, especially for someone who is getting plenty of exercise. A stainless steel reusable water bottle is one of the best ways to reduce plastic bottle waste and ensure that you maintain sufficient water intake. We recommend getting a wide-mouth bottle in case your fitness friend enjoys putting ice in the water. You can also include a couple bottle tops for hot or cold beverages.

#4: Wireless Headphones

Wires have almost become a thing of the past in this forward-thinking Bluetooth technological age we live in. Honestly, though, wires can get in the way during your workouts, especially if you are picking up weights or getting on machines in the gym. A new pair of wireless headphones may be the perfect gift for your fitness friend.

#5: An Epsom Salt Soak

Available online and in various beauty stores, Epsom salts are perfect gifts that help to promote the swift recovery of overworked muscles. The magnesium is absorbed by the skin during a bath, and this helps to reduce inflammation, soreness, and contributes to lubricated joints.

#6: Thinksport Yoga Mat

This isn’t your average yoga mat, people. This yoga is made without latex, rubber, and toxic materials, including BPA, PVC, phthalates, biologically toxic chemicals, and dioxins. The double-sided mat provides excellent cushion and the non-slip nature helps you maintain balance during poses.

#7: Acumobility Ball

This is the ultimate recovery tool for anyone who is always on the go. If the person is dealing with any muscle pains and requires a stability ball and massager, this product is the perfect hybrid of both of those things. You can place it on the wall, ground, or desk and use it to help accelerate muscle recovery.

#8: Percussive Massager

This gift has to be for someone you truly love because these can be quite pricy, when compared to the other gifts in this article. Percussive massagers have recently sprung onto the recovery scene because they help to accelerate the growth and repair of muscle tissues. The rapid bursts of pressure help to increase blood circulation and break down internal scar tissue.

#9: Gift Certificate To Meal Prep Service

Most fitness enthusiasts maintain a strict diet and rarely veer from what they are supposed to eat. Luckily for you, there are meal prep delivery services that have vegan, vegetarian, paleo, keto, or whole 30 friendly meals. Get them a gift certificate and they can get a week’s worth of meals to try out the service.

#10: Personal Blender

Not everybody wants the giant blender because they don’t want have the space or don’t want to use it all the time. A personal blender is the perfect gift because the blender cup can be taken on the go. Add all of the smoothie ingredients to the blender, blend them until smooth, remove it from the blender base, replace the blade with the screw top, and off you go. It can also be used to make dressings and will keep the dressings fresh in the fridge!

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Stretching to increase flexibility for improved performance is a common practice for exercise enthusiasts and athletes alike. It is a necessary step to decrease the risk of injury, but it is also an excellent recovery method. This may come as a surprise to a lot of people, but most people don’t know how to stretch the muscles they think they are stretching. For instance, people may think that they have limber hamstrings, when in fact they really have flexible lower back muscles. And when you can’t stretch the right muscles, tension is created and the risk of injury increases.

What Is Stretch Therapy?

Stretch therapy entered the modern athletic recovery scene within the past ten years, and droves of people are flocking to it in order to accelerate recovery and boost overall performance. The one on one assisted stretch sessions take people through different movements to increase range of motion by remodeling the fascia and muscles. Using Dynamic Integrated Stretching (DIS), a method that involves joint stabilization, muscle isolation, and repetitive motion, stretch therapy works to soften muscle tissue across multi-directional planes.

What Is Stretch Pro LA?

Stretch Pro LA is one of Los Angeles’ premier recovery studios that specializes in stretch therapy. In addition to the stretch sessions, the company offers other forms of recovery, including recovery boots, percussive massage, and infrared sauna. Stretch Pro LA aims to assist people with achieving optimal athleticism and performance.

Our content writer reached out to Stretch Pro LA, which has locations in Brentwood, Downtown LA, West Hollywood, and Pasadena, to learn a little more about stretch therapy. Learn about his experience at Stretch Pro LA below.

Let me start out by saying that I stretch on a daily basis. It has become part of my morning routine to help stay limber and loose, with the ultimate goal of not injuring myself during my workouts. That being said, there are times when I wish I could deepen a stretch or relieve tension, especially in my hips. Needless to say, I was ecstatic to experience a stretch therapy session.

The Stretch Pro office in Pasadena, CA is an open space with stretch tables neatly arranged on one side of the office, and a recovery station with reclining chairs toward the back. The woman at the front desk greeted me and explained the different therapy options as though she was detailing restaurant menu specials. There are three primary stretch sessions: Focus, Complete, and Healer.

The Focus: lasts 25 minutes and is designed to target the areas or muscles that need the most attention.

The Complete: lasts 50 minutes and you can choose between upper or lower body stretches that help to elongate muscles and improve mobility.

The Healer: lasts 80 minutes and assists with total body care, giving ample time to focus on specific areas or injury for maximum mobility.

After signing the waiver, I was introduced to my “stretcher,” a young man named Patrick who had a background in sports rehabilitation. For anyone interested in becoming a stretcher, he assured me that Stretch Pro LA offers certifications and training. Patrick asked me if I had any pain or areas I wanted to focus on, considering I was offered The Focus session. I opted to stretch my lower back, hips, and legs. If that wasn’t the best decision I ever made, I don’t know what is.

I lay on my back on the stretch table, which is similar to a massage table, and Patrick began by gently tightening a strap across my mid-section. Fear not, people, you are not clamped to the table. The strap helps to hold the body in place during several stretches. First, he started stretching my hamstrings, checking to see when I felt a stretch and whether it was too intense or not. He performed the same stretch several different times, so as to elongate the fascia and deepen the stretch.

The standout moment of the stretch session happened when Patrick began stretching my hip flexors. I have never been able to stretch my hips like that, and my goodness did it feel fantastic. If that was the only stretch I received that day it would have been worth it. At the same time, I was saddened by the fact that I wouldn’t be able to do that stretch on my own, given that he pulled my body on a way that I cannot do alone. The stretch session culminated with a mild calf stretch, and then I made my way to the recovery bar.

The Recovery Bar

Stretch Pro LA was kind enough to set me up with a 15-minute recovery boot session. I sat in a recliner chair and slipped into digitally controlled air pressure leg sleeves, also known as recovery boots. The goal of this therapy is to use dynamic compression to improve circulation, increase recovery time, reduce muscle fatigue, and take athletic performance to the next level. Recent studies have shown that lymphatic therapy provides improved muscle recovery, specifically because the lymphatic system doesn’t have a pump like the heart. The dynamic compression, then, helps to flush out waste that may contribute to sore or fatigued muscles.

When the recovery boot session came to a close, I slipped off the boots and stood up, only to realized that my legs felt like noodles. My muscles tingled and I imagined that I looked like a baby deer attempting to walk for the first time. I think I just stood up too soon after sliding the boots off. Take note of this, people. Allow yourself several minutes to sit there before standing up.

Anyone who is looking for alternative therapies to improve muscle recovery and mobility, I encourage you to try out Stretch Pro LA. Let it be known that people should wear active or athletic wear when attending a stretch session in order to be mobile. It is also a pricey therapy, and while they offer packages with discounts, it is definitely intended for a clientele that doesn’t mind spending a little extra on total body care. The staff is knowledgeable, friendly, and attentive to the needs of each customer, making it an overall pleasant and uniquely relaxing experience.

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