Runners often look for the magic tools that will ease muscle soreness and heal running injuries — or better yet, prevent them. With so many on the market, it’s hard to know which are money well spent. Massage guns are one of these popular tools, and they cost considerably more than a lacrosse ball or foam roller. Before you buy one, you’ll want to know what they can help with and which models are worth buying. Read on for insights into how massage guns operate and how well they work for runners.
Learn even more about top running gear with these guides on the best running socks, sneakers, and compression clothes.
What is a massage gun?
Massage guns are handheld gadgets that use percussive force to stimulate your muscles and tissues. Model shapes range. Some massage guns look like mini jackhammers, while others opt for a triangular design. Most have several settings, and even the lowest setting can be intense. You can also get attachments for your massage gun, kind of like a vacuum cleaner. Attachment packages like this one from AiRelax allow you to target different body parts and muscle groups. Perfect if you want to spend all day with your massage gun. Just make sure to check which attachments are best suited to your massage gun and the areas you’re looking to treat.
Massage gun benefits
So, why would someone shell out all this money for a massage gun? The list of purported benefits is long but mostly anecdotal. A study published in 2023 in the Journal of Functional Morphology and Kinesiology systematically reviewed 281 available records, deeming only 11 worthy of inclusion. The study concluded that massage guns could effectively reduce stiffness after exercising and improve muscle flexibility and range of motion. However, they didn’t see any data to suggest that massage guns enhance performance.
The conclusion? “Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.”
Many physical therapists use massage guns with their patients. Arizona-based physical therapist Jeffrey Peterson lists improved circulation, pain relief, and facilitating lactic acid release as a few benefits of massage guns.
Shopping for the best massage gun
If you shop for a massage gun, you’ll quickly notice a wide range of prices. Some are under $18, while a Theragun Pro can cost up to $600.
Some options on Amazon can cost over $1,000. Before buying, check the reviews and warranties. Some low-priced massage guns have surprisingly good reviews. But online forums are full of complaints about massage guns breaking after a few weeks or months. My household’s Theragun Mini ($200) has been going strong for almost two years.
Pre-run massage
Most massage gun tips focus on recovery, but some runners use them for movement prep. The idea is to warm up the muscles and get blood flowing by percussing the bottoms of the feet, the anterior tibialis (alongside your shin bone), the calves, quadriceps, hamstrings, and glutes. Aim for about 30 seconds in each area. You can follow your pre-run massage with some dynamic stretches. All runners will want to prioritize proper running form, too.
Post-run recovery
You can use a massage gun on most muscles and tendons in your body. Just avoid your bony bits. Start with the lowest setting and find a tolerable pressure. Popular places to use the gun post-run include glutes, hamstrings, soles of the feet, and the IT band. Massage guns also work well after a weight workout on lats, triceps, and other sore body parts.
People devise different protocols, such as using the gun a designated number of times per week with certain speeds, pressures, and attachments. Specific studies on these protocols are still pretty thin, so you might as well experiment for yourself or with the guidance of your physical therapist.
