How to get started with a massage gun

See how it works.

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 sockssneakers, and compression clothes.

A person pointing a massage gun at their shoulder.

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.

A person outdoors using a massage gun on their forearm.

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.

A pair of hands holding a massage gun.

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.

A person pointing a massage gun at their bended arm.
Designed by Freepik

The 11 best massage guns for muscle pain and soreness

From everyday trainers to the world’s best sports scientists, the pros all recommend massage therapy. Massage guns are plug-and-play home devices that give you the benefits of recovery and relief, right at home. These products use percussive massage …

From everyday trainers to the world’s best sports scientists, the pros all recommend massage therapy.

Massage guns are plug-and-play home devices that give you the benefits of recovery and relief, right at home.

These products use percussive massage therapy, which delivers rapid but soft bursts of energy to the muscle tissue. Their popularity has skyrocketed in recent years.

Let’s look at the 11 best massage guns on the market right now.

Theragun by Therabody

With stellar design, big-time power, and advanced tech, nothing beats Theragun.

Dr. Jason Wersland invented the first Theragun as a product of necessity, meant to treat chronic pain from a motorcycle accident in 2007. He found that percussive therapy gave him ongoing relief like never before.

After some upfront success, Wersland refined the technology and expanded the product line to include massage guns for every type of muscle pain relief and muscle recovery.

Now, this brand is regarded as the Tesla of percussive massage, boasting proprietary QuietForce Technology, refined ergonomics, and unmatched performance. 

The Theragun Prime is the perfect entry point to percussive therapy, delivering simple essentials to get you going.

Its unique triangular multi-grip gives you leverage from every angle, and an intuitive LED readout lets you navigate the five power settings.

The Prime can also connect via Bluetooth to the Therabody app, which leads you through guided routines designed for your specific needs.

A step up from that is the Theragun Elite, which packs more premium features into the same elegant frame. It’s more powerful than the Prime, and the OLED screen provides better insights.

The Elite is also the quietest product of the bunch, letting you enjoy your massage in peace.

For those seeking professional-grade percussive therapy at home, the Theragun Pro stands tall above the rest.

High-level trainers, athletes and therapists rely on this powerful machine to get deep-tissue percussive therapy at up to 60 pounds of no-stall force.

The triangular grip is further enhanced with a rotating arm, so no more limitations.

Quiet as an electric toothbrush and far stronger than the competition, this is the best massage gun available.

Need relief on the go? The Theragun Mini delivers impressive power in a small package.

Weighing less than 1.5 pounds, and with over 2 hours of battery life, it’s a game changer for travel or quick relief anywhere.

On top of its core product line, Therabody offers a range of proprietary, innovative attachments and accessories for added convenience and utility.

The company also regularly launches improvements and upgrades to previous generations.

With thousands of 5-star reviews and endorsements from industry leaders everywhere, it’s no wonder why Theragun is at the top of the percussive therapy game.

Hypervolt

The Hypervolt from HyperICE looks amazing and delivers a lightweight solution for vibration therapy.

It weighs only 2.5 pounds and keeps a charge for over three hours, so you can easily store this one in your gym bag for some instant relief after a tough workout or pickup game.

You can even pick up a charging dock to ensure you never run out of juice.

TimTam

It doesn’t look quite as sleek and futuristic as the leading massage guns, but the Power Massager from TimTam packs a ton of power at a fantastic price.

Weighing in at only 2.2 pounds, it’s super easy to pick up and operate.

The battery life is under an hour, and you only get one spherical attachment, but this is a great entry-level product for newcomers to percussion therapy.

Vybe

If you need to ramp up the wattage on your percussive massage routine, Vybe is your best bet, with products that deliver up to 60 pounds of force at a time.

Need to ratchet up the intensity? Vybe is not messing around. Plus, it comes with seven attachments out of the box, which is better than most competitors.

The pivoting arm also makes it easier to hit tough spots without angling your arm in awkward ways. Yes, these products weigh a bit more, but the extra horsepower is worth it.

Deep-tissue massage is effective for getting to the root of the pain, and if you can handle the slightly heavier and louder VYBE X or Vybe Premium, you’ll be satisfied with these results.

Lifepro

Too many choices can overwhelm, and Lifepro does a great job mapping out its products in various categories of intensity and precision.

Each of their handhelds is designed with a different goal in mind, from low-key workout recovery to deep-tissue massage and even scar tissue therapy.

The Sonic Mini is a super lightweight device you can carry anywhere, while the Pulse FX offers unique rotating-head technology that adds a new layer of relief.

These products have some of the most unique attachments on the market as well, and you can buy individual upgrades instead of being stuck with the basics.

The battery life is fantastic (up to 6 hours), and the prices are some of the best in the business.

Fusion FX

The Fusion FX from Lifepro deserves its own section with one distinct feature: heated percussion therapy. 

When tackling tough knots and tightness, a bit of heat goes a long way, and customers rave about the extra relief they get from the one-two punch of warmth and percussion.

The Fusion FX not only brings the heat (up to 130 degrees), but it functions as a solid massage gun with three other modes, so you can always cool things down if needed.

This is a slightly bigger product with no adjustable angles, so it takes some getting used to, but the results are worth the learning curve.

Sonic X

Quiet, portable and with an ergonomic curved-handle design, Lifepro’s Sonic X has a great look and delivers big relief.

It is a perfect in-between option for those who need an upgrade from the Mini but don’t want to overdo it with too many RPMs and heavy pressure.

This is the massage gun for everyone, and a great pick if you want a solid, predictable product. For some folks, four attachments are all they need to get started.

Mebak

The sticker shock is real for some of these products, which is where the Mebak 3 Massage Gun definitely has a competitive edge.

You can find it online for a fantastic price if you do some digging, and the main features are up there with the best.

With seven attachments, five different speed settings and five-hour battery life, it’s easy to see why the Mebak has close to a five-star rating online.

If there are any downsides, it’s that the Mebak is not the quietest massager out there, so you may not want to fire it up when everyone is asleep in the house.

It also doesn’t have the most breathtaking design or ergonomic grip, but it’s hard to argue with such a complete package for the price.

TOLOCO

Some folks don’t need all the bells and whistles of a luxury massager.

Weighing in at nearly five pounds, the TOLOCO is no lightweight, but it has the horsepower to justify the added bulk.

The lowest setting on the gun is 1800 RPM, so it’s not for everyone, but athletes looking for extra torque will love this product for the functionality and price.

TOLOCO only has three settings, so it isn’t exactly versatile, but it will get the job done and help you to feel great.

Cryotex

If you need a simple, lightweight and affordable percussive therapy solution, the Cryotex Massage Gun might be for you.

First of all, it is small-sized and weighs just over two pounds, which is a major plus for any non-athletes out there.

While it can achieve speeds over 3000 RPM, the Cryotex really shines at the lower speeds and may not be the best pick for heavy-duty deep tissue massage.

Anyone looking to loosen up before a workout or take some pressure off their shoulders will love this massage gun, but it won’t be fixing any super-serious knots.

The LED readout is a huge plus and tells you exactly how much power is pumping.

As an entry-level product, this is among the best for the price.

FitPulse

Pound for pound, the FitPulse is without a doubt the best bang for your buck in the massage gun game.

With over 10 attachments, 30 speed levels, and a carrying case, you simply get a ton of value for your money. It is, however, a bit bulky and loud.

A low price does not mean cheap, and the reviews speak for themselves. It’s a little rough around the edges but definitely worth the cost.

Whether you prioritize power, portability, or precision, you have a ton of great choices for massage guns.

Budget options are available, but if you’re willing to invest a bit more upfront, Theragun offers the best performance and design for the price.

Their products simply look better, sound better, feel better in your palm, and deliver superior percussive massage treatment.

Be sure to read reviews, select the right one for your needs, and enjoy the results from these game-changing products.