Percussion Therapy

We've all seen firsthand the myriad benefits of massage as a powerful remedy for reducing stress, pain, and tension in our clients. But how often do you get to receive those benefits? If it's been a minute, consider harnessing those benefits with a handheld percussion device. When time is limited, you need quick relief, or you just want to remember why we do what we do. If you don't already have a handheld massager, perhaps it's time to invest in one for when your time is limited, you need quick relief, or you just want to remember why we do what we do. 

Why Choose Percussion Therapy?

These tools come in many sizes, shapes, weights, and settings. Choosing the best one for you is an individual and personal choice. There isn't a one-size-fits-all tool. Some massagers have bonus features like extended arms for better reach, heating and/or cooling options, and various adapter heads designed to access different parts of the body. This article isn't advocating for a specific brand or type of massager. Rather, we are inviting you to open to wonder—perhaps this self-care tool might provide the replenishment you need to offset all the giving you provide. 

A multitude of researched and anecdotal benefits have been gleaned from percussion tool use:

• Improved performance
• Improved sleep
• Increased range of motion, circulation, and blood flow
• Increased relaxation 
• Reduced adhesions
• Reduced muscle pain, stiffness, and soreness
• Reduced muscle recovery time
• Reduced muscle spasms¹

Pain Disrupter

One of our favorite bonus features of giving or receiving percussion therapy is its ability to interrupt pain signals. It works like this: Receptors found in the fascia (specifically Pacinian and Meissner corpuscles or mechanoreceptors) are overwhelmed with the increased stimulation provided by the fast percussion. As a result, the pain receptors are temporarily interrupted from sending their incessant and habituated pain signals. Now a new neurological sensation and feedback loop is created by the increased vibratory stimulus. This new sensory loop provides an opportunity for the nervous system to override previously painful patterns and begin to associate new sensations and awareness around the percussed area. This new sensational awareness contributes to a new-felt experience and possibly a more pleasurable memory associated with the area of focus.²

Percussion Therapy Tips

One of the best ways to become adept at providing percussion therapy to others is to practice on yourself. Below are guiding principles for using a handheld massager to ensure you do not overdo it (as a giver or receiver). Start slowly and go lightly. Begin on a slower speed and work your way up to a faster one. Bodyworkers are accustomed to pressing; however, you want to avoid pressing the tool into your body. Rather, let the tool do the work for you by gliding across the body. Going too quickly or deeply can create a defensive, guarding response and prevent muscles from relaxing. You know you're going too fast or deep if you (or the recipient) are tensing up or can no longer take long, slow, deep breaths. A helpful rule of thumb is to move the percussion tool about one inch per second.

Percussion Therapy Performance Recovery Routine

Set aside 10-15 minutes after your workday or before bed for this recovery ritual intended to put your body and mind at ease and prepare for a restful pause or deep sleep. We recommend doing this while sitting.

1. Begin by massaging your favorite essential oil, CBD cream, or healing balm into your skin. Choose to focus on any areas of pain or tension. 
2. Next, set your handheld massager on the lowest setting and place the massager on the top of your shoulder. Move back and forth across your shoulder three times and then repeat on the other side. Feel free to pause, hold, and linger over any adhesions, knots, or painful areas, and increase the speed and intensity level when you are ready. If it feels right, add gentle range of motion and stretching while gliding the tool or holding it static over the shoulders. 
3. Now move on to your lower back. Gently move up and down and then in circles, focusing on one side of the low back at a time.
4. Bring your attention to your iliotibial band and quadriceps. Discover whether it feels best to move with the muscle fibers or across the muscle fibers. Repeat these motions three times.
5. Travel down your body to your calves. When on your calves, pause and hold over a single spot for a breath or two. Repeat three times, pausing and holding for a breath or more on any areas that benefit from some extra attention.
6. Complete at your feet. If it's not too ticklish, place the percussion tool on the soles of your feet and move slowly across the plantar fascia three times. 
7. Turn the handheld massager off and pause. Notice all the sensations. Any tingling? Itchy spots? Less tension? These are examples of enhanced circulation.

You have just set yourself up for some daytime recovery or for a good night's rest by initiating the parasympathetic response. Savor the caring investment you've given to your muscles, mind, and heart. It feels so good to gift yourself with acts of mini recovery after a full day of giving. Self-care is a form of performance recovery, and taking care of yourself is a necessity. The world needs you to be at your best when sharing your gifts, talents, and healing touch. 

Notes

1. Recovery for Athletes, "Benefits of Percussion Massagers," accessed March 2023, recoveryforathletes.com/pages/benefits-of-percussion-massagers; The Good Body, "13 Massage Gun Benefits: Enhance Your Performance!," updated September 9, 2022, www.thegoodbody.com/percussion-massage-benefits. 

2. Hydragun, "5 Science-Backed Reasons Why Percussive Therapy is Best for Pain Relief," updated May 26, 2022, www.blog.hydragun.com/5-scientific-reasons-percussive-therapy-works.