The Best Massage Guns Will Soothe Stiff, Sore Muscles 

Massage guns are an excellent way to get the blood flowing in the area where you use them. “By using percussive therapy, [massage guns] increase blood flow to muscles, which aids post-exercise recovery and improves muscle function,” says Martinez. This increased circulation may be caused by the vibrational effect of the massage gun, according to a study that evaluated the effect of massage guns on healthy, recreationally active university students.

Percussive therapy can help tackle trigger points, or a “hyper irritable tight band of a muscle,” according to Tim Garrison, DPT and CMTPT at FYZICAL South Fredrick. By using different head attachments—like, for example, the bullet-shaped attachment that comes with most massage guns—you can target your trigger points, “Use of the massage gun is to break down trigger points and restore blood flow and the pH levels of the tissue,” Garrison says. “Removing trigger points helps the body strengthen and function normally.”

By improving circulation, massage guns may also enhance muscle recovery and function. One systematic review that included 11 different studies found massage guns to be “cost-effective” instruments for reducing muscle stiffness, improving range of motion (ROM), and improving strength when used in a post-workout routine. “Overall, they are a great recovery tool to have on hand,” says Martinez.

Massage guns may also help reduce two forms of muscle-related pain. The first is delayed onset muscle soreness (DOMS) from working out. Because your muscles experience hundreds of tiny tears during a workout, the increased blood flow from the vibration treatment can reduce any accompanying inflammation and pain, according to one study. Percussive therapy can also help reduce musculoskeletal pain (pain that affects the muscles, ligaments, joints, tendons, ligaments, and bones), according to a systematic review.

“Soft tissue including muscle and tendon tightens over time,” says Jordan Metzl, MD, a sports medicine physician at the Hospital for Special Surgery. “This is a natural product of aging but also can happen after extreme bouts of exercise.” When your muscles are feeling taut—whether it’s from working out or good ol’ aging—massage guns can help. The systematic review that found massage guns help improve muscle recovery also found that percussive therapy improved flexibility in the iliopsoas, hamstrings, triceps suralis, and posterior chain.

With intensity, the most important factor is not its force but its range. “It’s important to have options so you can adjust the pressure to what feels best for you,” says Martinez.

Massage gun intensity can be measured in three ways: percussions per minute (ppm) or revolutions per minute (rpm), stall force, and amplitude. If a massage gun has adjustable settings, you’ll be able to control the speed but not the other factors.

• Percussions per minute (ppm): How many times a massage gun head can whack you in one minute. The higher the ppm, the more intense it’ll feel. Some guns we looked at measured this as revolutions per minute (rpm). We listed whichever metric the brand used.
• Stall force: This is the amount of force that can be applied to the massage gun before it stops the motor. Also called “torque,” stall force is measured in pounds or kilograms. A higher weight indicates that the massage gun can withstand greater amounts of pressure, and thus provide a deeper massage.
• Amplitude: The distance the massage gun head travels as it moves back and forth. It’s measured in millimeters. This is another indicator of how deep of a massage it can provide.

It’s important to note that a massage gun with a higher ppm/rpm, stall force, or amplitude doesn’t necessarily mean that it’s the best massage gun—it’s just more intense than others.

Some massage guns are remarkably quiet. Others aren’t. “Typically, the higher end brands will have a better noise level,” says Garrison. Think about where your desires fall on the decibel scale. If you’re planning to use your massage gun while watching TV or carrying on a conversation, you may want to prioritize a lower-noise massage gun.

All the massage guns we tested come with a few different head attachments. The standard shapes are round, flat, and fork. If possible, look for ones that allow you to hit different muscle groups and ease gently into your massage gun journey. “If you’re new to using [massage guns], it’s a good idea to start with a model that has softer, larger attachments, like the cushioned head, to spread out the pressure more gently,” says Martinez.

Bonus features don’t make or break a massage gun. But some nice-to-haves for some people—like an included case, extendable handle, accompanying app with Bluetooth connectivity, near LED light therapy, and hot and cold attachments—could be a must-have for you. Because of that, we noted every extra bell and whistle that did (or didn’t) come with the massage guns we tested.

Select the massage gun head that works best for the area you want to target. In general, a ball (or round) attachment is best for larger muscles, like the quads, glutes, hamstrings and back. Bullet heads and forks can be used for trigger points, knots, and areas around the spine.

Starting with a solid grip will help enhance your massage gun experience. “Many massage guns have some weight to them and are balanced in the way they feel. So, you should hold the bottom of the handle towards the base and don’t choke up,” says Garrison.

When you bring your massage gun to your muscles, make sure to meet it head-on. “The key here is to get a 90° angle between the gun and your body, says Metzl. “That’s the best way to apply direct pressure in a targeted area.” Of course, you don’t want to apply too much pressure to the area—instead, keep it light so you can feel a percussive effect but no pain. Then, glide it gently over your muscles.

You don’t need to use the gun for a long time to see its benefits—and overuse could cause strain and irritation. Garrison recommends only a couple of minutes on each muscle group.

Massage guns are great on soft tissue. However, they can vibrate when they come in contact with bone and cause discomfort, according to Metzl. “Avoid anywhere a therapist would not massage,” says Garrison. He recommends steering clear of the skull and front of the neck, too. There’s also a nerve on the side of your leg—the lateral femoral cutaneous nerve—that’s “similar to the funny bone in the elbow,” says Garrison. “Avoid that.” In general, if the massage gun causes pain (beyond the feels-so-good kind) it’s best to set it down, avoid that area, and consult with a pro before starting up again.

The best type of massage gun is the one that’s best for you. Consider factors like intensity, noise level, head attachments, and other extra features. We like the Hyperice Hypervolt 2, but another massage gun may be best for you depending on your preferences.

Massage guns can cause pain if they come up against bone—especially if you’re using an attachment with metal or plastic tip. They can also aggravate certain injuries. “I don’t typically use them for acute injuries such as impact from a car accident or an acute concussion,” says Garrison. Massage guns can be quite noisy, too.

“Daily use of a massage gun should not be an issue for the average person so long as proper hydration, nutrition and rest are taken into account,” says Martinez. However, he also cautions against “overusing” the gun on the same muscle group. This can cause muscle irritation. If you’re not sure how often you should be using a massage gun, check with a healthcare provider.

The amount you spend on a massage gun depends on you and your budget. Some massage guns are an investment; others are less expensive and don’t require as much of a commitment. Luckily, both expensive and inexpensive massage guns can be a fantastic option, depending on your needs.