While massage guns can feel like a super-luxurious investment reserved only for professional athletes, as an ACE-certified personal trainer with a specialization in orthopedic exercise, I recommend them wholeheartedly to all my clients. These tools can speed up recovery, help release lactic acid, increase mobility and flexibility, and reduce injury—and they’ll help you stay pain-free, too. A study from the Journal of Clinical and Diagnostic Research1 found that vibration therapy, such as that found in a massage gun, can improve muscle performance, and therefore potentially eliminate delayed onset muscle soreness (DOMS)—otherwise known as that pesky dull throbbing that peaks between 24 and 48 hours post-workout. Ready to feel the relief of a massage from your own home? Below, find your ultimate guide to selecting the best massage gun for your needs. Once you’ve pinpointed your desired area, you can either hold the massage gun over it with little movement to target it directly or continue to massage it in circles. You’ll know when to lay off a certain area if the pain is a) unmanageable or b) begins to dissipate and no longer requires attention. Most massage guns have an automatic shut-off feature to avoid overstimulating your muscles, so just be sure to respect your boundaries and know when to stop—and always avoid going over the bone. When working on your upper body, for example, it’s best to stay away from your spine and focus only on muscles and knots in the surrounding areas. Steer clear of any bruises, cuts, or open skin, and take extra care to avoid the front of your neck and ankles. Avoid your torso to prevent hitting your kidneys and other essential organs, and do not use the massage gun over any type of injury site, be it a sprain, strain, or fracture. If you’ve encountered a fairly stubborn knot, there’s no need to pummel it with the entirety of your strength, as this can damage your skin and place undue stress on your knots, potentially triggering them to tense up again. While most massage guns are designed with user-friendliness in mind, it might be a struggle to reach certain areas. In this case, don’t be afraid to recruit a partner or trained professional for assistance. Counterintuitively, you don’t want to dig too deeply into your muscles before your workout since this can damage your connective tissues and activate certain proprioceptors that lock your muscles in place and subsequently compromise performance. After your workout, you’ll want to first perform a full-body stretch and then go over any muscle groups or stabilizer muscles that need a little extra TLC. The latest percussion massage gun from Hyperice, the Hypervolt 2 Pro, packs more power than previous model yet weighs less than before. An efficient and effective addition to your recovery routine, it comes with an accompanying app for tailored massage programs built around your needs. And while the gun only offers three speeds, many users report that the lowest setting feels as intense as the highest setting on other massage gun models. What Customers Say: While previous models of this device earned hundreds of rave reviews, the newer launch date of this model means there are far less—but they’re equally impressive. Although this gun has the highest sound decibel out of all the options on this list, the brand’s proprietary QuietForce technology ensures you (and anyone around you) are not disrupted while you use it (a.k.a. it’s still not that loud). Plus, it has an ergonomic multi-grip handle that reduces stress on your hands and wrists, a 120-minute battery life that allows for more thorough sessions, and closed-cell foam attachments that offer a more hygienic alternative to plastic. Bonus: There’s even a carrying case to store all the components. What Customers Say: What Customers Say: What Customers Say: As with the brand’s other products, you can connect via Bluetooth to the corresponding app and choose from a number of customized massage routines. This model also has wireless charging capabilities. What Customers Say: According to reviewers, this massage gun is a must-buy—and for some, it even takes the place of professional massages. One person raves, “I have chronic pain, including arthritis and fibromyalgia. Before the pandemic, I was getting a 30-minute professional massage every week. That is where the Theragun comes in. Nothing that I tried on my own broke up whatever was causing my pain. The Theragun was able to do this.” Negative reviews seem to come from people who unfortunately received defective products. Thankfully, the brand offers a 60-day trial and a one-year warranty. What Customers Say: There are a few reviews that mention a short battery life, but many argue that the battery life is sufficient and the bulk of the feedback on this massage gun is positive. It has 4.5 stars overall, with nearly 5,000 five-star ratings. One reviewer raves, “The different speeds are great for different preferences and body parts. It helped get rid of the pain in my back, shoulders and calf from an injury. I’ve had it a few months, use it regularly and only charged it twice. The battery lasts and the light indicators help keep track of it. Everyone who has tried it loves it. Worth the investment.” What Customers Say: What Customers Say: What Customers Say: Most massage guns offer an amplitude, or stroke length, of about 6 to 16 millimeters. The higher the amplitude, the deeper you’ll feel the sensation. An amplitude of 10 to 12 millimeters provides a massage that most folks can comfortably tolerate. Don’t stress about this feature too much since you can always adjust the force you use to apply the massage gun to your skin. The force applied to your skin is generally referred to as “stall force.” Some massage guns will stall or slow down when a certain level of pressure is applied, ranging from about 20 to 50 pounds. The higher the stall force, the more pressure you’re able to apply before it shuts off. Luckily, you don’t need to apply very much pressure at all to get a great massage, but if you do find yourself to be heavy-handed, a higher stall force is preferable.
