It’s likely that at some point you have come across an advertisement or commercial that shows someone raving about massage guns. These devices come in many shapes and sizes and are often referred to by different names. Most typically you will hear them called massage guns, but people also refer to them as percussion massagers, Hypervolt, Theragun, etc. All of them are basically synonymous with a device that uses high-frequency, percussion through an attachment tool to massage soft tissue in the body. But, do massage guns really work, and, if they do, how do you use massage guns for maximum benefit?
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Do Massage Guns Really Work?
Yes, massage guns do work and they can be great additions to your exercise and recovery routines, however, research is still ongoing. Massage guns have many benefits including:
- Muscle pain relief
- Decrease muscle tension
- Increase range of motion
- Improve blood circulation
- Decrease muscle soreness after workouts (Delayed Onset Muscle Soreness)
- Injury prevention
- Provide relaxation and stress relief
Similar benefits can also be achieved with stretching and massage, however, massage guns provide a convenient way of achieving these results by yourself at the time of your choice.
How do Massage Guns Work?
Percussive massage guns are electronic massage devices that produce high-frequency vibrations through an attachment end-piece. Massage guns provide many recovery and injury prevention benefits by warming up the target muscle and increasing blood flow to the area. You apply the massage gun to sore, tight areas for several minutes as needed to allow for the pain relief actions to take effect.
Types of Massage Guns
Massage guns come in many different shapes and sizes and they can be referred to by many names as well. Massage guns, percussion massagers, percussion devices, Theragun, Hypervolt, I could go on and on.
Regardless of the name, they all pretty much work the same. You can find really cheap ones (my parents bought one from a discount store once for $20 and it never turned on), though I would recommend looking for one priced in the sub-$100 range if you’re just starting out with them.
If you’re looking for a better quality massage gun (and one that’s much quieter as the cheaper ones tend to be quite noisy), then you’ll want to look at the higher quality brands with the names Hypervolt and Theragun. You’ll be paying significantly more, but the device will have been built with much better quality components, it will be significantly quieter, and it should continue to work for you for several years.
Here are five of my favorite massage guns that I have used throughout the years:
- QUICK PAIN RELIEF
- LONG BATTERY LIFE
- USB CHARGING CABLE
- 10 MASSAGE HEADS
- QUIET OPERATION
- SMART LED TOUCH SCREEN
- MEBAK 3, 5, AND CHIC MODELS
- PROFESSIONAL MASSAGE GUN
- SIX MASSAGE HEADS
- VIBRATION DEPTH 12MM
- PORTABLE AND QUIET
- LIGHTWEIGHT (2.1 LBS)
- 20% SMALLER & 30% LIGHTER
- COMPACT & TRAVEL SIZE
- ERGONOMIC GRIP
- CUSTOMIZABLE SPEED RANGES
- 3 MASSAGE HEADS
- FIVE VARIABLE SPEEDS
- BLUETOOTH CONNECTED PHONE APP
- PROFESSIONAL RECOMMENDED
- HIGH-QUALITY MATERIALS
- DIGITAL DIAL CONTROL
- EXTREMELY QUIET
- ATHLETE APPROVED
- TOP-RANKED MASSAGE GUN
- 6 MASSAGE HEADS
- ERGONOMIC DESIGN
- THERAPY TOOL
- BLUETOOTH CUSTOMIZABLE SPEED
Massage Gun Attachments
Most massage guns come with several different types of attachment pieces that you can choose according to your massage style preference.
You should give all of your attachment tools a try as each one will provide you with slightly different amounts of pressure.
Generally, I recommend that my “beginner” patients, who are usually more sensitive to pressure, start out by using the round foam ball as it is the most forgiving.
For advanced users or those who enjoy deep tissue massages, I recommend trying the single-point attachment tool as it provides firm pressure, which I personally find most beneficial.
How to Best Use a Massage Gun?
Massage guns should be considered tools that are best used in conjunction with other forms of stretching, massage, and strengthening to establish a great, all-around injury prevention or treatment plan.
- Massage guns (percussion massagers) are best used AFTER a workout or activity, rather than before.
- Identify a muscular area that is tight, tender, or sore.
- Turn the device on and select the speed.
- Gently press the attachment piece against the target area.
- Slowly work back and forth over the target area while trying your best to keep the muscles relaxed (remember that you’re using the device to help relax the tissue).
- If the target area is too sensitive, then try switching the attachment tool, reducing the speed, or massaging further out away from the really sensitive area.
How Often Should I Use a Massage Gun?
If you’re using a massage gun as your sole means of soft tissue massage/myofascial release, then you probably would benefit by using it once daily.
However, I do believe that the best results can be achieved when massage guns are used as an adjunct to other forms of massage such as traditional massages, foam rollers, stick roller massagers, etc.
Beginners Users: 5-10 minutes Every Other Day
Advanced Users: 5-10 minutes Daily
Massage Gun Precautions/Contraindications
Massage gun safety is always of utmost importance. Any potential benefits from the use of massage guns will not outweigh the negatives if they are used improperly, so understanding who should not use massage guns is critical. You should always consult with your doctor before using any new medical device.
Potential precautions and/or contraindications for the use of massage guns include, but are not limited to:
- High blood pressure
- Diabetes
- Osteoporosis
- Open wounds
- Hypersensitivity to pressure
- Varicose veins
- Active cancer in the area of use
Also, there are a few areas of the body where massage guns should NOT be used. These areas include, but are not limited to:
- The face and sides of the neck (near the Carotid arteries)
- Over the heart
- On bony prominences (any bony points of the body)
