We find out if adding a handheld massager to your gym bag could potentially boost your wellbeing & workouts, & look at five of the best at boots.com to try
While working out and staying active is on the whole a good thing to do for your general health and wellbeing, muscles, particularly the glutes, quads and hamstrings, can feel stiff, tense and sore for a few days after trying a new activity or pushing yourself a bit harder than usual. This is what’s known as delayed-onset muscle soreness (DOMS). In the absence of massage therapists on hand to ease muscle tension, it can make you reluctant to head back to the gym. Enter the massage gun. This handy piece of handheld tech could be just what you need pre- and post-workout.
However, if you find you’re experiencing pain, rather than muscle tension, and it persists for more than five days or gets worse, contact your GP.
Here, we find out from the experts about 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 Team H&B’s favourites to help you find your perfect match.
Try: Theragun Prime, £275
• Proprietary brushless motor with QuietForce technology
• Smart percussive therapy with bluetooth connectivity
• App-guided routines
• Five-speed range with customisable speed through the Therabody app
• Delivers up to 30lbs of no-stall force
• Internal lithium-ion battery (120 minutes)
• Ergonomic handle design
• Two-year warranty
Theragun’s ergonomic, minimal-noise design is scientifically calibrated with a 16mm amplitude to reach deep into your muscles and stimulate heat to help support range of motion and help you warm-up before a workout.
Try: Theragun Mini Black, £175
• Proprietary brushless motor with QuietForce technology
• Ultra-portable
• Three speeds (1,750, 2,100, 2,400 PPMs)
• Ergonomic grip
• Internal lithium-ion battery (150 minutes)
• Two-year warranty
Portable but powerful, this mini massage gun has all the benefits of the full-sized gun, but is compact enough to fit in your pocket.
Try: HoMedics Physio Massage Gun PGM200, £129.99
• Rechargable
• Lightweight design
• Storage bag
• Note: you have to be at least 18 years old to purchase this product
Designed to help ease muscle tension and promote recovery, this massage gun uses a high frequency pulse action to penetrate deep into the muscle tissue. Ideal for use before and after exercise, it has three massage heads and intensity levels to help release tight, aching muscles.
Try: Flow MINI Handheld Massage Device, £159
• A/C wall charger
• Long-lasting battery
• Carry case
• Suitable for adults and children 14 years and over
With a powerful yet quiet motor, four interchangeable massage-head attachments and an ergonomic, lightweight yet robust design, it’s a DIY precision sports massage you can throw in your gym bag.
Try: Boots Adjustable Intensity Massager, £33.99
• With optional heat function
• 3 x interchangeable massage heads
• Non-slip, long handle for easy reach and use
This uses percussive massage to help relax and loosen muscles in the neck, back and legs. Providing powerful and rhythmic tapping movements, this massager can penetrate the deeper layers of the muscle to help create a feeling of deep relaxation.
Check out more highly rated picks in our full range.
All prices correct on date of publication
