How to Use a Massage Gun (+ 3 Reviews)

UPDATED May 21, 2022: Massage guns for runners are all the rage these days. But are massage guns worth the money? Can massage guns really help your running?

When massage therapists, physical therapists, and my chiropractor started using them on me, I started paying attention—maybe massage guns could be worth the investment. So, I hopped on the massage gun bandwagon and am giving you an honest review.

Related: Do PRP Injections Work? My Experience with a Torn Plantar Fascia

massage-gun-for-recovery
I use a massage gun as part of my warm-up and recovery for every run since tearing my plantar fascia.

Soon after I first wrote this article in the summer of 2021, I tore my plantar fascia. Using a massage gun became a critical part of my recovery and return to running. When I don’t use a percussion gun on my foot before running and after running, I notice! 

Also, after I initially wrote this article, I was given the new Bob and Brad percussion gun to try. I have added an honest review of this deep tissue massager. (Spoiler alert: I LOVE IT! Read why.)

In this article I will share:

Let’s face it—quality massage guns aren’t cheap. You want to avoid buying a cheaper one that isn’t effective. And, you want to avoid buying an expensive one that proves to be just the next shiny toy in a runner’s recovery box that’s quickly replaced by the next thing.

Bob & Brad massager
Spoiler alert: I LOVE my Bob & Brad massage gun & it is a fraction of the cost.

So, let’s get started!

How Do Percussive Massage Guns Work?

A percussive massage gun is a powerful tool that looks a bit sleeker than a nail gun.

It works by applying localized vibration to the muscles, triggering a response from the nervous system to supply more blood to the area. Increased blood flow serves to aid in healing (recovery) and warm-up the muscles.

Related: Benefits of Foam Rolling

This may sound a lot like a foam roller, but a massage gun does not replace a foam roller. Foam rollers impact the outer layer of the muscle, providing myofascial release, potentially addressing adhesions in the muscle fascia A massage gun, on the other hand, is a deep tissue massage into your muscle—activating the muscle and providing increased blood flow.

Related: 36 Game-changing Habits that Will Transform Your Running

Do percussive massage guns help runners?

massage guns for runners
Pin theses massage gun for runners tips!

Research shows that percussive massage can help runners in two areas:

  • improvement of performance when used as part of a warm-up before a run, and
  • reduction of post-run soreness.

Improved range of motion: Research suggests that there may be an improved range of motion when you use a percussive massage gun before a run. A 2020 study in the Journal of Sport Science and Medicine found that a 5-min percussive massage on the calves elicited a large increase in the range of motion of the foot and ankle. Particularly for injury-prone athletes, improved range of motion before a run can be beneficial. 

Improved recovery: A 2017 study in the European Journal of Applied Physiology showed improvement in muscle soreness. The study looked at the effects of 15 minutes of percussive massage post-workout and found this provided both immediate and short-term relief to muscle soreness.

From my personal experience, this has rung true. I have found if I use a massage gun within a couple of hours of a hard effort, I have less soreness the day after. I have also found if I use the massage gun on key muscle groups for about 15 seconds before a run or workout, I move more fluidly. 

Related: Expert Tips to Treat, Prevent & Diagnose Running Injuries

How to use a massage gun

massage-guns-for-runners
There are right and wrong ways to use a massage gun.

There are right ways and wrong ways to use a massage gun. I will admit I used it the wrong way when I borrowed one from my neighbor to attack a sore quad. I used it too close to the tendon and muscle attachment of my knee and my pain and soreness worsened.

Lesson learned.

In general, remember that more is not better when using massage guns!

DOs of Massage Gun Use

  • DO start low on the power and slow on the vibration with a massage gun. Get used to what it feels like and what feels good before increasing power and speed. Note: areas like calves will be more sensitive than hamstrings and quads.
  • DO move the gun over your skin. Staying in one spot for too long can cause aggravation.
  • DO use on large muscle groups but avoid tendons and muscle attachments. This can also cause aggravation.
  • DO use a massage gun on major muscle groups for about 15-30 seconds as part of a WARM-UP.
  • DO use a massage gun on major muscle groups for 1-2 minutes after a run or workout.

DON’Ts of Massage Gun Use

  • DON’T do it so that it hurts—especially when treating an injury. Ask your physical therapist or doctor if it is okay to use to address a running injury.
  • DON’T use for too long, especially in one spot. More is not better. This can aggravate tissue.
  • DON’T use on tendons and muscle attachments.
  • DON’T have a massage gun replace your dynamic warm-up or foam rolling. It is meant to enhance your existing warm-up and cool-down routines.
  • DON’T use if you are on blood thinners until you talk with your doctor. (Or if you bruise easily).

And, obviously, don’t use on your face, internal organs, broken bones, etc. That’s common sense!

massage-guns-for-runners
A review of the Theragun vs. Hypervolt vs. Bob and Brad percussion guns
bob-and-brad-percussion-gun
Bob and Brad c2 percussion gun

Theragun PRO vs. Hypervolt PLUS vs. Bob and Brad C2: Which one is better?

Theragun PRO

PROs

  • Ergonomic handle and premium material
  • 6 interchangeable heads
  • Bluetooth accessible for customized massage
  • Excels at deep-tissue massage (60% deeper than average models)
  • More power levels

CONs

  • Pricey at $599
  • Loud (it claims to be whisper quiet but IT IS NOT!)

    massage gun specs
    The Theragun Pro and Hypervice Plus both are quality massage gun tools.
  • Does not have a battery indicator light

Theragun PRO Key Specs:

  • Weight 2.9 lbs
  • Max power: 2,400 PPM
  • Interchangeable heads: 6
  • Power levels: 5
  • Battery Life: 150 minutes

Hypervolt PLUS

PROs

  • Quieter than the Theragun
  • Faster than Thergun, up to 3200 percussions a minute
  • Bluetooth accessible for customized massage
  • 5 interchangeable heads
  • pressure sensor technology to ensure your accurate therapeutic sessions
  • Cheaper at $399

CONs

  • The design is a less professional feeling than the Theragun with a less ergonomic handle and less quality-feeling materials.
  • Battery indicator light not prominent
  • Massage does not feel as deep as the Theragun
  • Fewer power levels

Hypervolt Key Specs:

  • Weight 3 lbs
  • Max power: 3,200 PPM
  • Interchangeable heads: 5
  • Power levels: 3
  • Battery Life: 150 minutes

Bob and Brad C2 Percussion Gun 

PROs

  • Quietest of the 3 massage guns
  • Faster than Theragun, up to 3200 percussions a minute (same as Hypervolt)
  • Longer battery life and quicker charge
  • 5 interchangeable heads and 5 speeds
  • Lightweight and portable in a beautiful carrying case
  • MUCH cheaper at $109

CONs

  • Battery indicator light not prominent
  • Changing speeds can sometimes turn the percussion gun off if you hold the button too long

Bob and Brad Key Specs:

  • Weight 1.5 lbs
  • Max power: 3,200 RPM
  • Interchangeable heads: 5
  • Power levels: 5
  • Battery Life: 3-4 hours!

Theragun vs. Hypervolt vs. B0b and Brad Review: What is the best massage gun?

Theragun prime
We bought the Theragun Prime for its price point and deep tissue massage capability.

The Bob and Brad percussion gun is by far the best percussion gun! While all the products are quality massage guns, I was blown away by the Bob and Brad percussion gun. This is a change from my original article in which I recommended Theragun because the massage seemed to go deeper and be more personalized than the Hypervolt. 

I am in love with my Bon and Brad massage gun. The main reasons why I love this percussion gun is because:

1) the massage is gentler yet powerful. I notice a marked difference when using it on my injured foot. It feels better during and after versus the other two massage guns.

2) it’s quiet! I used to have to hide when using my Theragun but the Bob and Brad is so whisper-quiet I can use it in the house before morning runs without disturbing my sleeping family.

3) the battery lasts twice as long as the other electric massagers.

3) Bonus! Bob and Brad’s muscle massager is a lot cheaper than Theragun and Hypervolt, costing just $109!

You can buy the Bob and Brad C2 percussion gun on Amazon or on their website

If you want guidance with your running goals, check out my run coaching services. Also, be sure to check out my free training plans:

 

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