Could a handheld massager give your post-gym recovery & wellbeing a boost? We find out whether adding one to your gym bag is worth it
Staying active is always good for your overall health and wellbeing. But after trying a new workout or pushing yourself a bit harder than usual, your muscles, particularly your glutes, quads and hamstrings, can feel stiff, tense and sore for a few days. This is what's known as delayed-onset muscle soreness (DOMS).
Without a massage therapist on speed dial, post-workout soreness can make skipping your next gym session tempting. Enter the massage gun: a handy little piece of handheld tech that could be just what you need to help loosen up before or after a workout.
If you find you're experiencing pain, rather than muscle tension, that lasts more than five days or gets worse, contact your GP.
So, how can a massage gun help? Here, we find out from the experts how a massage gun could benefit you.
What is a massage gun & what are the benefits?
"These handheld massage devices use percussion and oscillation to help soothe irritated muscles," explains Willum Ogden, head of medical at Flow Recovery.
They’re designed to support a range of uses, whether to warm up muscles before exercise, or to help ease muscle tension and promote recovery post-workout. They often come with different-sized attachments, or heads, to target specific areas of the body, and have a variety of speed settings, too.
The majority harness percussive therapy. "The devices emulate the common massage technique of 'tapotement' where therapists use their hands in fast and rhythmic movements to stimulate the nerve endings in the targeted area," says Willum.
How does a massage gun work?
"It works in a similar way a session with a massage therapist would," says Carlos Cobiella, consultant shoulder and elbow and sports surgeon at The Shoulder Practice. "It’s not a substitute but a complement, for those times when seeing your therapist is not possible or convenient."
Willum adds: "The 'percussive' back-and-forth action moves the head attachment at a range generally between 1,500rpm and 3,200rpm. Different levels of percussion massagers stimulate the muscles in different capacities; higher rpms can be great for pre-exercise massage sessions, while lower rpms can be useful post events to aid relaxation."
Which parts of the body should you use a massage gun on & where should you avoid using it?
"The best effect is achieved when used in muscle groups where you may be feeling soreness or tension," says Carlos.
"It can be very useful to relieve tension in the lower back, trapezius and back of the neck. It may assist in recovery of muscles after exercise: thighs, calves, upper arms and forearms. Small, localised areas of tension are also ideal places to use it."
And avoid using a massage gun on existing injuries, advises Luke Ralph, product manager at HoMedics. "Besides the fact it will hurt, you don’t want to put back your recovery time. Sensitive areas, such as a previously sprained ankle or injured knee, should also be avoided," he says.
Carlos adds: "Even if you are fit and healthy, you should avoid using a massage gun directly over bony areas or joints. It’s also important to avoid the front of the neck."
"Areas where nerves are close to the surface, such as the inside of your elbow or outside of your knee are also best avoided. Using it in these areas can potentially cause nerve damage. A sudden sensation of electric shock would be a warning sign of this happening."
When to use a massage gun
"You can use the device before a gym session to help prepare your body pre-workout," says Willum.
"Short applications of 30 to 60 seconds can help warm up the muscles and potentially increase flexibility in your joints. This, however, should be combined with a traditional warm-up sequence of gentle cardio and stretches," adds Carlos. "Avoid using it for longer than the recommended time."
Post-workout, Willum recommends using a massage gun on "a low rpm speed setting to help kick-start the crucial recovery process".
"Typically, two or three minutes in each muscle group may help reduce DOMS soreness induced by exercise," says Carlos, but check your massage gun’s instructions first before using.
How to use a massage gun
"Turn the gun away from your body before applying it," advises Carlos. "Always start with the lower settings and light pressure, and increase progressively. This will help avoid sudden action that might cause damage."
"If you haven’t used one before, test it for short periods of time on each muscle group for 15 to 20 seconds. Once you get used to the effect, you can increase the time you spend on the muscles. It’s important not to overdo it. Skin redness is a marker for increased blood flow. Once you see it, move on to another muscle group."
Should you use a massage gun oiled or dry?
"Typically, massage guns aren’t designed to be waterproof, so contact with water or lubricants should be avoided," advises Willum.
"Even without lubrication, it’s easy to glide attachments across the skin or over clothes."
Which parts of the body will benefit from certain massage gun attachments?
"Thighs, calves and the gluteal area would benefit from the use of a ball attachment, because its bigger size will provide deeper tissue penetration," says Carlos. "For trigger points or areas of tenderness, a bullet would be more effective".
"Calves and the upper arms will benefit from the use of a fork attachment. In any location, follow the guidelines of the product you’re using." And when it comes to movement and pressure, "you can use the device in three directions: up and down, left and right or in small circular motions," says Willum. "You will be able to go heavier with your pressure on some areas, such as the quadriceps, thighs, calves, back, and in others you will have to be more controlled and cautious, such as the chest, upper back, around the spine, forearms, arms and foot."
Who should avoid using a massage gun?
"Pregnant women, diabetics and individuals with pacemakers are among those who should consult a doctor before using a massage gun," advises Luke. "They are also not recommended for use by individuals with sensory deficiencies including diabetic neuropathy or those taking medicines to thin their blood."
But anyone with a long-term medical condition or who is currently taking any medicines should speak to their GP first to find out whether massage guns are suitable for them.
And do your research – different massage guns do different things, so check whether the device you’re looking at is suitable for you and your needs before buying it.
Top massage gun picks available at boots.com
From cult buys to our newest launches, here are five of our favourites to help you find your perfect match.
Try: Boots Deep Tissue Percussive Massage Gun
• 4 attachment heads
• 2.5 hour battery life
• 3 intensity modes
• 4 attachment heads
The Boots Deep Tissue Percussive Massage Gun massage helps relieve stiffness and soreness, promotes muscle warm-up, and accelerates muscle recovery after a workout session. It comes with four attachment heads: ball, fork, flat and bullet head for targeted muscle relief.
Try: Theragun Prime by Therabody
• 4 high-quality foam attachments
• Ergonomic design with patented triangle handle
• Customisable speed ranges
• 4 attachments (dampener, standard ball, thumb, micropoint)
The Theragun Prime delivers all of the benefits of Theragun deep muscle therapy to help ease discomfort, soothe tightness and experience faster post-workout recovery.
Try: Revitive Medic Circulation Booster
• Uses OxyWave Technology & patented waveforms to increase oxygen-rich blood flow to the legs & feet
• Dual-mode, Revitive Medic uses 2 proven technologies to maximise effectiveness
The Revititive Medic Circulation Booster uses OxyWave Technology and Electric Muscle Stimulation (EMS) to create a gentle massage. The TENS body pads can also be used in other areas of the body, like the back and shoulders.
Check out more highly rated picks in our full range.
FAQs
Do massage guns break up muscle knots?
Although they're not a cure-all, they do target the tight area. They work to break up knotted fibres, relax surrounding muscles and ease discomfort, plus help improve blood flow.
Can I use a massage gun on my belly?
Yes, in some cases, you can use a massage gun on your stomach, however it is not normally recommended and must be approached with caution and consideration. It's not recommended for women who are pregnant or for anyone who has an abdominal hernia, digestive condition or ongoing issue with any major organ.
