When Walking 10,000 Steps Leads to Soreness

Estimated read time: 4 minutes 

In recent years, step counting has gained significant popularity as a simple and effective way for people, especially older individuals, to increase their physical activity and set goals for themselves. This low-impact form of exercise provides numerous health benefits, including improved cardiovascular health, weight management, and increased overall mobility. However, as with any new exercise routine, there can be some downsides, and one common issue is soreness. Fortunately, there are ways to alleviate this discomfort and continue working towards your step targets. One such solution gaining attention is the use of percussive muscle massage guns, which can provide relief and aid in the recovery process. Let's explore how these massage guns can benefit older individuals and why they are a good option for elderly individuals seeking relief from soreness.

Relieving soreness as we age

As we age, our bodies undergo various changes, including a decrease in muscle mass and elasticity, which can make recovery from physical activity more challenging. Traditional methods of relieving soreness, such as stretching or foam rolling, may not always be sufficient for older individuals, as they might require a more targeted approach. This is where massage guns can be particularly beneficial.

Massage guns, also known as percussive therapy devices, are handheld devices that use rapid pulses or percussions to penetrate deep into the muscles, stimulating blood flow and reducing muscle tension. They provide a deep tissue massage effect without the need for an external masseuse or physical therapist. These devices have gained popularity among athletes and fitness enthusiasts for their ability to speed up recovery, reduce muscle soreness, and enhance overall performance. However, they are equally suitable for older individuals looking for relief from the soreness caused by increased walking or physical activity.

Massage guns offer several advantages for older individuals seeking relief from soreness and muscle tension. Here are a few key benefits:

1. Targeted Relief: Massage guns allow for precise targeting of specific muscle groups or areas of discomfort. Older individuals may experience soreness in certain areas more frequently, such as the legs, lower back, or shoulders. By using a massage gun, they can focus on these areas, delivering targeted relief exactly where it's needed.

2. Improved Circulation: As we age, blood circulation can become less efficient, leading to slower healing and recovery. Massage guns can help stimulate blood flow, delivering oxygen and nutrients to the muscles, and removing waste products more effectively. This increased circulation can aid in reducing soreness and promote faster recovery.

3. Convenience and Independence: One of the significant advantages of using a massage gun is the convenience and independence it offers. Older individuals can use the device in the comfort of their own homes, without the need for external assistance. This empowers them to take control of their recovery process and maintain their exercise routine without relying on others.

4. Customisable Intensity: Massage guns typically come with adjustable speed settings, allowing users to customise the intensity of the massage according to their comfort level. Older individuals can start with lower settings and gradually increase the intensity as their muscles adapt and become accustomed to the therapy. This flexibility ensures a safe and comfortable experience for all users.

How to use a muscle massage gun for soreness 

Now that we understand the benefits of massage guns for older individuals, let's explore how to use them effectively to relieve soreness and enhance recover

1. Warm-Up: Before using a massage gun, it's essential to warm up the muscles through gentle movements or a warm shower. This helps increase blood flow and prepares the muscles for the massage.

2. Start Slowly: Begin by using the massage gun on the lowest setting and gradually increase the speed as tolerated. Focus on the areas experiencing soreness or tension, moving the device in a slow and controlled manner.
3. Maintain Proper Technique: Hold the massage gun at a 45-degree angle to the target muscle group and apply gentle pressure. Avoid pressing too hard or holding the device in one spot for an extended period, as this can cause discomfort or bruising.

4. Hydrate and Rest: After using a massage gun, drink plenty of water to hydrate your muscles and promote recovery. Additionally, allow your body sufficient rest to fully benefit from the massage therapy.

While massage guns can provide effective relief from soreness, it's important to consult with a healthcare professional, particularly if you have any underlying health conditions or concerns. They can provide personalised guidance and recommendations based on your specific needs.

In conclusion, step counting has become a fantastic way for older individuals to increase their physical activity and set achievable goals. However, with increased walking and physical activity, soreness can become a challenge. Massage guns offer an excellent solution, providing targeted relief, improved circulation, and customisable intensity. With the ability to use these devices at home, older individuals can take control of their recovery process and continue working towards their step targets without giving up on their exercise goals. So, if you find yourself experiencing soreness from your increased walking regimen, consider incorporating a massage gun into your routine for a rejuvenating and effective recovery experience.

Read next: Massage guns are age-inclusive: Encouraging Exercise and Recovery for Older Adults