In the world of athletics, every little edge counts. Techniques that promise improved recovery and enhanced performance can quickly become staples in an athlete's regimen. One such method gaining popularity is muscle scraping, also known as instrument-assisted soft tissue mobilisation (IASTM). But what exactly is muscle scraping, and how does it benefit athletic performance? This article delves into the science and statistics behind muscle scraping, shedding light on its effectiveness and how it can be integrated into your training routine.
What is Muscle Scraping?
Muscle scraping involves using a tool, typically made of metal or hard plastic, to apply pressure and scrape the skin over sore, stiff, or injured muscles. This technique is rooted in traditional Chinese medicine—similar to Gua Sha—but has been adapted in modern sports medicine to aid recovery and enhance muscular efficiency.
The Science Behind Muscle Scraping
The principle behind muscle scraping is to increase blood flow and reduce inflammation in the soft muscle tissues. This is believed to help:
- Enhance Recovery: By increasing blood circulation to the affected area, muscle scraping accelerates healing by bringing in more nutrients and flushing out waste products.
- Improve Mobility: Reducing muscle stiffness can improve your range of motion.
- Increase Performance: Improved muscle recovery and mobility can enhance performance, as the muscles can work more efficiently.
Evidence Supporting Muscle Scraping
Plenty of studies have supported the benefits of muscle scraping. For example, one study found that participants who used IASTM significantly increased their range of motion compared to those who did not use the technique (Source). Another research paper outlined the potential of IASTM in alleviating post-workout inflammation and pain (Source).
How Athletes Are Using Muscle Scraping
Athletes across various sports—from runners to football players—are incorporating muscle scraping into their recovery routines. For instance, track athletes might use the technique to maintain leg muscle health, reducing the risk of injuries such as shin splints or calf strains. Weightlifters may find it particularly beneficial for the lower back and shoulders, areas prone to overuse injuries. Above is a video of World's Strongest Man Thor Bjornsson AKA the Mountain from Game of Thrones getting muscle scraping (or gua sha) therapy to help with his lifts.
Step-by-Step Guide to Muscle Scraping
- Choose the Right Tool: Our Myoscraper has been designed to work across your whole body and doesn't damage the skin like a butter knife can do.
- Apply a Lubricant: To reduce friction and discomfort, apply a cream or oil to the area you'll be working on. Our Myoscraper comes with a FREE natural lubricant specially made for easy massage and quick absorption
- Use Proper Technique: The tool should be used at a 30-60 degree angle against the skin, applying moderate pressure as you scrape across the muscle.
- Focus on Sore Areas: While working extensively on sore spots can be tempting, it's crucial to limit scraping to a few minutes per area to avoid excessive bruising or irritation.
Considerations and Precautions
While muscle scraping is generally safe, there are some considerations and precautions to keep in mind:
- Avoid Scraping Over Bones: The technique should only be used on soft tissues.
- Be Cautious with Pressure: Excessive pressure can cause bruising and discomfort.
- Consult a Professional: It's advisable to consult with a physical therapist or a trained professional, especially when dealing with severe pain or chronic conditions.
Muscle scraping is a promising technique for athletes seeking to enhance their performance and accelerate recovery. With a growing body of research supporting its benefits, this method is likely to continue to gain popularity and acceptance in the sports community. Whether you're a professional athlete or a weekend warrior, incorporating muscle scraping into your routine could be your next step toward optimal physical performance.
Are you interested in trying muscle scraping yourself? Our Myoscraper tool includes a free 50ml massage oil, a lightweight neoprene carry case, an instruction manual, and a video library showing the best muscles to scrape.
