In search of deeper and more intense massages, many athletes have opted for the massage gun as an aid to relaxation. But is a percussive massager better than other forms of self-massage, like foam rollers? And how does it feel to use one?
First, an introduction to the evidence behind sports massage: almost everyone agrees that if a massage makes you feel better, then if you feel better about yourself, then you should be happy. However, if you are wondering whether massage does something physiologically beneficial for your body, there is no compelling evidence to suggest it. We’re pretty sure they are do not “rinse lactic acid” from your muscles (lactic acid doesn’t cause that.) Pain the next day, anyway), but some studies have found that massage can increase flexibility, and some people report that it relieves pain.
Here is a recent meta-analysis, for example; The authors didn’t find any evidence that massage makes you a better athlete, but they found research that suggested it could help you feel a little better. Is that enough to pay for massages or use part of your fitness time to let off steam on a lacrosse ball? Personally, I would say no – I’ve rolled foam maybe five times in my life and don’t feel like I’m missing anything if I don’t. But if massage feels good, there is no reason not to.
How does a massage gun feel?
If you’ve seen the ads, you probably have a good grasp of how these devices work: the gun keeps hitting you with its fast-moving, rubbery little fist. You can probably make a decision based on that alone: If you think, “Wow, that must feel good,” buy yourself a massage gun. When you think, “Oh my god, why would I want to hit myself?” then it’s probably not for you.
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I recently tried a massage gun, a HyperVolt model. I fall into the “why should I fight” camp and my experience was what I expected. It hurt my forearms and shins; it tickled my hamstrings. It felt pretty good to me when I was face down on a bed and got someone else to work the gun. But why not just get a regular massage at this point?
Aisha Jordan, who works for Lifehacker, is in the warehouse across the street. She has a massage gun and loves it as far as she rated it as that most important item that helped her get through the hell of 2020. “I get really tight knots in my shoulder and the Theragun’s strong pulse loosens them up when a normal massager can’t,” she says.
With massage guns, remember that you usually use them on yourself, which can be uncomfortable. The HyperVolt model that I used weighs 2.5 pounds, which is heavy if you try to hold it at certain angles during a 15 minute session. Aishas Theragun mini weighs a whole kilo less. The larger massagers usually have a more powerful motor, so you trade manageability for intensity.
One nice thing about the model I used was that it was connected to an app that recognized when I was logging a workout in Apple Health and suggested appropriate massage routines. I opened the app and started the video and it would walk me through the parts of the body that I should massage and what attachments to use for each part of the body. If you feel like your self-massages could use this type of structure – and you don’t mind twisting the massager a little to reach the various target muscles – a massage gun might be for you. I’ll just be here and enjoy not being hit.
