Vibrational Massage Devices Can Aid Your Workout Recovery — if You Use Them Correctly

But not everyone can devote the time or finances toregular massages。A great alternative (or supplement) to traditional massage, vibrational massage therapy is another method you can incorporate into your regular recovery routine right at home.

If you're still debating whether to invest in your own vibrational massager, consider some of the benefits of this practical tool. Or, if you already have your own, read on to make sure you're using it properly for maximum results.

顾名思义,或对此进行振动按摩ional therapy involves applying vibration (usually with a hand-held massager) to an area of the body. Like most types of massage, the goal of vibration therapy is to improve blood circulation andreduce muscle painor soreness, according to a January 2014 study published in the临床和诊断研究。

了解为什么和振动按摩是如何工作的痛苦之门理论出发，认为Brad Whitley，在圣地亚哥定制治疗物理治疗。成立于1965年，该理论认为，你的身体的痛苦取决于你的痛苦的“门”是打开还是关闭的感觉。

因素，如压力或张力可以打开在身体疼痛的栅极，根据Center for Integrated Health。On the other hand, relaxation or distraction can close the gates.

When your body feels vibration, it beats the pain signal to the brain, Whitley says. So instead of feeling soreness or pain, your brain perceives vibration instead, which serves as a distraction and closes the pain gate.

由于振动按摩促进血液流向肌肉，这有助于促进复苏，惠特利说。“任何时候，你增加血流量，你要在新的氧气，营养物质新，这将促进新鲜的感觉或感觉不疮新的免疫细胞反应带来的，”他说。“任何时候，你可以促进血液流动，你就促进愈合，你在促进恢复。”

Often, massage is associated with recovery but vibrational therapy can also be used during your workout to improve performance, according to a February 2017 study published in the国外医学运动生理学和性能。After increasing blood flow to their calf muscles between sessions ofhigh-intensity exercise，运动员们能够自己锻炼过程中发挥更大的功率，研究人员发现。

以手持式振动按摩器健身房是为了提高你的恢复和锻炼的好方法，惠特利说。特别是对于列车自由权，惠特利建议在休息间隔使用按摩的运动员。

“这是谁往往有他们的锻炼中的自然暂停运动员可能比较容易，”惠特利说。“人们谁是奥运会的举重运动员或运动员CrossFit谁拥有多个部分，他们的训练，而不是可能的耐力运动员谁是走出去，做一个长远或类似的东西，他们仍然可以使用它，但他们无法锻炼尽可能多的范围内使用它。”

The best way to use vibrational massage depends on whether you're recovering at home or exercising at the gym, Whitley says. The amount of time you massage each muscle sends different signals to your body, triggering either your parasympathetic or sympathetic nervous system.

If you use the massage before or during exercise, you'll want to target your sympathetic nervous system, which is responsible for your body's "fight or flight" response, according to杜兰大学。在这种情况下，你不希望在一个时间来按摩你的肌肉超过30至45秒，惠特利说。

On the other hand, if you're using your massager to recover, you want to send signals to your parasympathetic nervous system, which helps the body relax. In that case, you can focus in on one muscle for a minute or longer.

When using your massager, try to avoid massaging the bones or joints, Whitley says. This isn't necessarily dangerous but may feel uncomfortable or painful. Also, if you have any bruising on your body or bruise easily, avoid the area and bring the tool down to a lighter frequency.