the best shortcut to relieve sore muscles
Foam rollers and trigger point balls have been an ideal method for stretching and massaging sore muscles, but it might be worth considering a massage gun as one of your at-home wellness tools and an added part of your recovery plan.
Health professionals, such as trainers, chiropractors, and massage therapists, as well as athletes and average gym-goers alike have experimented with massage guns. A massage gun, or the technical term - a percussion massager, is a wireless handheld device shaped a bit like a power drill, nail gun or tool using depth, speed and repeated force. Many people have enjoyed positive recovery benefits and faster relief using these percussion devices because they are hitting deeper tissue, than a foam roller can. And they provide a vibration therapy of sorts that can help distract from nerve pain while you work on the designated area.
Brands like Theragun and Hypervolt are two trusted, ever-evolving brands. I have an older Theragun model and we use it in our household consistently after a tough training session. I will say the model we have is super loud, but they’ve since reduced the sound on newer models. They also have adjusted the shape of the device over time and added rotation features for better usage, as well as a variety of attachments for personalized use.
I love that Theragun has an educational app you can pair with your device and/or look at their website for resources/videos on how to use it properly. For instance, I watched a video by Dr. Jason Wersland, creator of the first Theragun in 2009, on how to use my massage gun for shoulder pain. A wedge attachment was recommended. You turn on your device prior to applying it to your body. A reverse grip is recommended, so use the other side (opposite of the pain point) to hold the device. Apply 30 seconds in total in 10 second increments. Go back and forth with the device along the muscle fibers, and then again, and lastly going the other direction (vertical and/or horizontal depending). If you’re looking for just the relaxation benefits, he recommends using the device all over the area to help get the blood flowing and work out the lactic acid build up.
Its thought that massage guns work similarly to massage therapy, in that they increase blood flow, ease muscle pain and trigger points. I see countless reviews of people using them for body relief when experiencing chronic tightness and discomfort from hunching over a desk or just sore muscles from workouts.
Percussion therapy is a high-powered form of massage using rapid-striking motion to work tight muscles and other soft tissue. It works by reducing muscle tone (and down regulates muscle tightness), meaning it literally takes tons of force to mechanically deform fascia that covers muscle tissue. It may offer benefits like increased blood flow as previously stated, decreased recovery time, improved flexibility and provide better lymphatic drainage.
However, I will state that research has been limited in this arena, but early data has shown that vibration or massage therapy can be effective treatments for the prevention of Delayed Onset Muscle Soreness (DOMS) after resistance training. Another study in 2020 explored a group of men using the massage gun on range of motion and performance in the calf muscles and they did find that range of motion increased significantly.
If you easily bruise or are on blood thinners, refrain from using a massage gun. As with any health change, addition or device, please ask your doctor or an experienced health professional if it’s the right option for you.
Theragun Pricing: www.therabody.com
I’m not sponsored by any means. I just have an older Theragun like I said, so figured I’d start with the brand I’m most familiar with. They have a wide array of devices at different price-points. (Starting with most expensive)
Theragun Pro $599 (The newest 5th generation model)
Theragun Pro $499 (4th generation model)
Thergaun Elite $399
Theragun mini $199
These companies do have sales from time to time, so definitely check them out periodically.
Hypervolt Pricing: www.hyperice.com
Hypervolt 2 Pro $329
Hypervolt 2 $229
Hypervolt Go 2 $129
There sizes change, availability of speeds change per model as well.
In addition….
I stumbled upon an article on Healthline that rated the top 10 best massage guns of 2023. They said to consider factors like intensity, battery life, weight, usability and of course price when shopping for your massage gun. All solid points, as we have had our massage gun run out of juice (battery life), not realizing it had been awhile since we charged it last. I also think if you use it here and there and maybe want to pop it in your gym bag, a smaller, more compact massage gun would be ideal.
They voted the Vybe V2 Percussion Massager as the best bang for your buck because it was user friendly, powerful enough and a great value. They voted the Theragun Pro the best massage gun for back pain with its ergonomic, adjustable design, reaching where you need to, along with proper attachments for the job.
Besides the above brands mentioned (Theragun, Hypervolt and Vybe), they also reference Achedaway Pro, Lifepro Sonic handheld, Legiral Le3 and Renpho models if you want to shop around.
I’d love to hear in the comments below if you own a massage gun. If so, which one and how do you feel about it?