Dr. Shah also advises against using massage guns in areas that could trigger pain in other areas. “One such example of a time to avoid usage of a massage gun would be if you were to use the gun on the shoulder and then get pain or other symptoms that trickle into the fingers.”
Also when you’re first starting out, resist the urge to go full-throttle. Start on a low speed and work your way up, spending about one to two minutes per muscle group and 10 to 15 minutes total in a session, suggests Dr. Trachman. “Larger muscle groups tend to tolerate higher speeds and pressure better than smaller muscle groups,” he notes.
One final piece of advice: Confirm with your healthcare professional that it’s safe for you to use a massage gun before you buy one.
How we test massage guns
SELF takes a comprehensive approach to evaluating fitness equipment, and massage guns are no exception. These are a few of the aspects our team took into account when choosing the best massage guns for this list.
No one wants to spend hundreds of dollars on a massage gun, only for it to break down in a matter of months. We paid close attention to whether the massage guns were built to last (checking out factors like motor strength and battery life), and how long they held up, according to customer reviewers.
Ideally, you can adjust your massage gun to fit how you’re using it. We favor models with a variety of speeds and interchangeable heads, looking out for bonus features like heating abilities or app connectivity.
We aimed to include massage guns at a variety of price points. Rest assured that the pricier models have features that make them worth the extra $$$.
FAQs
We’ve got answers to your lingering questions about the best massage guns.
What is the best type of massage gun?
“There are a couple of differences between massage guns, including the cost; device weight; durability; speed settings; battery life; portability; and different heads and attachments,” says Hallie Labrador, MD, primary care sports medicine physician at Endeavor Health. The “best” massage gun will depend on your individual preferences, she says.
Are massage guns really worth it?
That might depend on your goals. “There is some research into the benefit of massage guns; however, it is not the highest quality research,” says Dr. Labrador. Massage guns have documented benefits for improving muscle tightness and flexibility and decreasing post-workout soreness, but they don’t seem as useful for improving general strength, balance, agility, or explosiveness (a.k.a. the ability to suddenly ramp up your speed or power during a workout), she says.
How much should I spend on a massage gun?
Massage guns typically cost a few hundred dollars, but you can opt for a lower-cost option if you’re okay with making some concessions. “I’ve found most of the higher-priced models are much quieter while some more affordable options may be louder but can still provide substantial benefit to users,” Dr. Trachman says. For those who are on a budget, we love the Bondir R2 Pro +.
Is it okay to use a massage gun every day?
“There is very little risk for healthy people to use a massage gun daily,” says Dr. Labrador. That said, if you have a medical condition, it’s best to check with your healthcare provider before adding a massage gun to your routine, she says.
Do massage guns help get rid of knots?
Short answer: Yes. “Muscle knots, or myofascial trigger points, are tight areas of muscle fibers that can cause pain or discomfort,” says Dr. Perry. “Massage guns can help relieve these knots by delivering deep tissue massage that increases blood flow, reduces muscle tension, stimulates mechanoreceptors (sensory receptors that respond to touch, pressure, or vibration) in the skin and muscles, and promotes relaxation.”
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