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Recommended Shiatsu Mats
Numerous clinical trials have shown that acupuncture can provide both physical and mental benefits and aid in post-workout recovery, but for many people in need of such relief, there’s one big problem: Acupuncture requires practitioners to insert tiny needles into a client’s skin.
But if you don’t want to be stung, an acupressure mat can help you reap the benefits of this ancient Chinese therapy for a fraction of the cost. “It may seem trendy, but this mat is based on 2,000 years of history,” says Dr. Kelsey Tungel, an acupuncturist in New Jersey who has a PhD in Chinese medicine. “I recommend it to some of my patients as a good way to improve their symptoms between appointments or when they can’t make an appointment with me.”
The name says it all: an acupressure mat is a flat, (usually) rectangular device covered in spikes and knobs. “Acupuncturists identify approximately 365 acupressure points along the body’s meridians and use needles to stimulate them to balance energy, or chi,” says Dr. Roger Rossi, medical director of Hackensack Meridian JFK Johnson Rehabilitation Institute and St. Joseph Health Wayne. “The mat mimics needles by applying pressure to acupressure points throughout the body.”
In acupuncture, stimulating pressure points increases microcirculation, bringing anti-inflammatory white blood cells, oxygen, and nutrients to the area, removing harmful cytokines, and may even release endorphins. These combined effects can relieve pain and muscle tension, reduce headaches, improve sleep, enhance digestion, lower cortisol levels, and calm the nervous system. Combine this treatment with your favorite massage gun and recovery sandals (or check out these acupressure sandals below) for pain relief from head to toe.
“There are clinical studies showing that acupuncture works, but not yet for mats,” Tanger says, “and the evidence is more anecdotal, based on acupuncture and how the nervous system works.”
It’s simple: you lie down on the mat, and tiny ridges and prongs embedded in it stimulate points along the meridians in your body. The mat can be used whilst sitting or lying in bed, but it’s usually most effective lying on the floor, as the hard background increases the pressure and intensifies the stimulation.
The more spikes there are, the longer and the sharper they are, the more they stimulate a reaction. Dr. Marlena Rose Mueller, a sports medicine physical therapist and assistant professor at the University of Minnesota Medical School, says the mats are generally safe for use, but cautions that pregnant women and those with open wounds should avoid them.
If none of these conditions apply to you (but it’s always a good idea to check with your doctor first), experts recommend using the mat for 20 to 30 minutes each day, depending on your needs.
“I want to use more long, sharp spikes,” Tanger says. Long, sharp spikes are helpful because over time your body adapts and gets used to them. If it’s too intense at first, you can wear thicker clothing and ease up on the intensity as your body gets used to it, Tanger says. But if your spikes are short and blunt at the start, you can’t increase the intensity as you go.
More spikes can help, since they give you a better chance of stimulating vital points and distribute the weight more evenly, countering any individual poking sensations.Otherwise, experts suggest considering size (bigger is better), durability, portability, and whether a neck pillow is included.
Made from eco-friendly materials like linen, cotton, and coconut fiber, the Glanzstuck features a 15 x 13 x 6 inch mat (2XL size) with approximately 10,000 spikes and two extensions that allow users to customize their placement. Options include a height-adjustable heated pillow and a canvas carrying case. The only thing that keeps it from taking the top spot is the price.
With 10,000 spikes for just $30, ProSource is hard to beat when it comes to value for money. Plus, it features a comfortable mat, a durable finish, and even comes with a pillow. It’s 25 inches long, so while it won’t cover your entire body in one go, you can target different areas with each session.
It’s priced similarly to the ProSource mat, but is smaller at 16 inches in length. On the plus side, it comes with pillows that effectively target the neck and back, two areas that are prone to stress and become pain points among potential users. It doesn’t come with a carry bag, but it can be rolled up tightly for storage, and the cover can be removed for washing.
Unmera comes in three parts, including a main mat with over 7,000 spikes, a pillow with a further 1,300 spikes, and a third smaller mat for extra coverage. The whole kit fits into a canvas bag with shoulder strap, and the parts are made from sustainable, non-irritating natural fibres and can be easily separated and washed.
Made from organic hemp and cotton, the Spoonk set includes a 28-inch main mat that rolls up into its own bag, and a smaller second mat called the “travel” mat because it rolls up and has a carrying strap. The main mat has about 6,000 spikes, which is on the low side, but if you’re on the go a lot, it might be worth the compromise.
HigherDose’s devices have no spikes; instead, they use pulsed electromagnetic waves, penetrating infrared heat, and crystals to promote internal healing and stress relief. It doesn’t have a pillow, but it’s 39 inches long and comes with a remote control to adjust the heat and magnetic levels.
Made from organic materials and handmade without glue, these mats are high quality and come in three strengths, from 4,000 to 8,000 spikes. They’re on the pricey side, but worth it: Shakti donates 10 percent of its profits to charitable causes in India, including malaria vaccinations, education, and rainforest protection.
They may be uncomfortable to wear at first, but as you break them in, your feet will feel more comfortable. Of course, they can help relieve plantar fasciitis, but traditional acupuncture also connects different parts of the body to pressure points on the feet, so they can benefit your overall health.
