Do Massage Guns Really Help With Recovery?
In pursuit of a deeper and more intense massage, many athletes have opted for the massage gun as a recovery tool. But what is better than a percussion massager than other types of self-massage, for example, foam ? And what is it like to use it?
First, here’s a quick overview of the evidence behind sports massage: almost everyone agrees that if the massage makes you feel better, you can feel free to do it. But if you’re wondering if massage is doing something physiologically beneficial to your body, there’s no conclusive evidence that it is. We’re pretty sure they don’t “flush the lactic acid” out of your muscles (lactic acid doesn’t cause that soreness the next day anyway), but some research does show that massage can help increase flexibility, and some people report that they reduce soreness.
For example, a recent meta-analysis ; The authors did not find evidence that massage would make you a better athlete, but they did find research suggesting it might help you feel a little better. Is that enough to justify paying for a massage or using some of the time at the gym to play lacrosse ball? Personally, I would say no – I’ve skated with foam maybe five times in my life and don’t feel like I’m missing something when I don’t. But if you enjoy massage, there is no reason not to.
What does a massage gun look like?
If you’ve seen the ads, you’re probably well aware of how these devices work: the gun hits you over and over again with its fast-moving elastic little cam. You can probably make a decision based on this alone: if you’re thinking, “Wow, this must be good,” buy a massage gun. If you think, “My God, why would I beat myself?” then it’s probably not for you.
I recently tried out a massage gun, the HyperVolt model. I find myself in the “why should I beat myself” camp, and my experience turned out to be what I expected. The forearms and legs ached; my hamstrings tickled. It was nice on my back if I lay face down on the bed and made someone work with a pistol. But then why not just get a regular massage?
Aisha Jordan, Lifehacker’s staff writer, is in the opposite camp. She has a massage gun and really likes it as she considers it to be the most important item that helped her get through the hell of 2020 . “I get very tight knots on my shoulder and Theragun’s strong pulse weakens it when a regular massager cannot,” she says.
One thing to remember about massage guns is that you usually use them on yourself, which can be inconvenient. The HyperVolt model I used weighs 2.5 pounds, which is very heavy when trying to hold it at certain angles for a 15 minute session. Aisha’s Theragun mini weighs a pound less. Larger massagers tend to have a more powerful motor, so you swap control for intensity.
One nice thing about the model I used was that it was linked to an app that would detect when I log a workout to Apple Health and suggest suitable massage treatments. I opened the app and ran a video that showed which body parts to massage and which attachments to use for each body part. If you feel like your self-massage can use this structure – and you don’t mind curving a little to direct the massager to different target muscles – a massage gun may be the right choice for you. I’ll just be here, enjoying not being hit.