Post-workout recovery tools are constantly evolving. Foam rollers, compression boots, and cold plunges all promise faster recovery, but with so many options, it can be tough to know which ones actually deliver. One tool that has built a huge following is the massage gun. With prices ranging from $30 budget models to $300 high-end options, it’s natural to wonder if they really work. According to physical therapist Robbie Mann, PT, DPT, OCS, CMTPT, Mideast Regional Director at FYZICAL Therapy and Balance Center, they’re one tool that’s actually worth the hype.
“Massage guns are a great device to improve muscle aches and pains. As a physical therapist, I have used this daily in my clinic to help reduce patients’ muscle spasms and stiffness,” Mann tells Men’s Journal. “Their ease of use, great results, and relative cost-effectiveness make them an ideal tool for everyone. The only better alternative is getting a massage [from] someone, rather than the machine.”
If you’ve been debating whether to actually buy that massage gun that’s been sitting in your Amazon cart for months, Mann’s endorsement may be the push you need.
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Are Massage Guns Worth It?
Overall, massage guns are worth the purchase. Mann calls it “one of the best at-home tools for muscle pain, recovery, and performance.”
Massage guns increase blood flow and circulation while helping release muscle spasms and trigger points by applying external pressure to restricted areas. The added touch and vibration also distract your nervous system, essentially overriding pain signals. And since you can control the intensity based on how firmly you press it into your muscles, massage guns work well for anyone dealing with either significant pain or just a little tightness.
“These are great tools at home, but they work best when someone else uses [them] on you,” Mann says. “You want to avoid bony landmarks, but overall, they are easy to use and provide great relief from muscle pain.”
Benefits of Massage Guns
“The effects of muscle guns [are] widely beneficial when applied correctly,” Mann says. From helping reduce spasms after exercising, improving post-exercise muscle soreness, or releasing muscle knots in order to improve performance, muscle guns optimize normal muscle function, especially when it is inflamed, spasms, pain, or all three.”
Plus, you may find muscle guns easier to tolerate than other popular recovery tools like foam rollers, massage sticks, or certain stretching techniques. Foam rollers can apply too much force and aren’t always helpful in hard-to-reach spots. Massage sticks can feel more aggressive and are often harder to use on yourself. The good news is that there are plenty of cost-effective massage guns available for under $100, making them a worthwhile investment for most people.
Research supports the recovery benefits of massage guns, too. One study found massage guns to be useful for improving short-term flexibility, range of motion, and recovery, especially for reducing stiffness and restoring strength after fatigue. Another 2019 review found vibration therapy to significantly reduce muscle soreness in participants up to 72 hours after exercise.
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