There鈥檚 one thing that keeps me going back to my gym. It鈥檚 not the classes, the weight section, or even the sauna鈥攊t鈥檚 the massage guns. At least a dozen , which retail at $599, are available for member use. And after just a few times of hammering into my quads, calves, and glutes, I was completely addicted.
The tool mimicked the feeling of the massages I couldn鈥檛 afford. As I applied the device鈥檚 powerful vibrations to my major muscle groups, recovery seemed so simple and accessible. Whether it was the placebo effect or a true physical benefit, I felt my day-after-training soreness decrease.
Sensing my obsession with the device, my roommate gifted me for my birthday. I no longer had to walk four blocks to use a massage gun. Just got home from a run? Here was time for my favorite recovery tool. Curled up on the couch watching Netflix? I reached for the instrument.
But as I continuously grabbed my massage gun, I stopped engaging in other forms of recovery. My stretching regimen became lackluster. My foam roller gathered dust under the bed. Noticing this, I reminded myself of a past lesson I鈥檇 learned when it came to training: too much of a good thing can actually be a bad thing. Did the same ethos apply to a recovery device?
What Can a Massage Gun Actually Do?
Like all recovery tools, massage guns aren鈥檛 a magic bullet鈥攖hey鈥檙e limited in what they can do. At its core, the device can help increase blood flow and alleviate tightness and pain in the short term, says , a physical therapist whose specialities include athletic rehabilitation.
While there isn鈥檛 a plethora of studies on the effectiveness of massage guns, recent research indicates that you may experience increased mobility for a few hours after using the device, he says. However, a massage gun isn鈥檛 an all-in-one recovery tool. While it can be an aspect of your post-workout routine, it can鈥檛 replicate other critical elements.
鈥淚t鈥檚 not going to replace a full workout or a full stretching routine,鈥 says , a physical therapist and Pilates instructor. You still need to be working on the mobility of your joints to keep them healthy鈥攕omething that the percussive device can鈥檛 play a role in, she says.
The key lies in pairing the two recovery techniques, massaging and active movement, like stretching, together. Ultimately, that鈥檚 what鈥檚 going to give you the greatest benefit in the long run, says McLaughlin.
This also gives you some autonomy over your recovery. Instead of needing someone else to massage you or work out your muscles, you can do it yourself, Valant says. That鈥檚 certainly the case for me. With a limited budget for a glorious post-workout massage session, my percussive gun gives me a similar kind of stimulation.
It also may not be the best tool for everyone. As with anything when it comes to your health, consult a medical professional before reaching for the device鈥攅specially if you鈥檙e pregnant or are dealing with a severe injury or infection.
Can You Overuse a Massage Gun?
If you鈥檙e using a massage gun safely, then the possibility of overdoing it is unlikely to arise. Much of it comes down to timing. Typically, McLaughlin recommends only using the device for 30 seconds to two minutes on a particular muscle group. 鈥淜eep it moving and pay attention to your body,鈥 he says. 鈥淚f you find yourself tensing up more, move to a new spot or maybe change the intensity or setting.鈥
Using a massage gun too much can result in bruising鈥攁nd potentially leave you feeling more sore than you did before grabbing the tool, Valant says.
If you鈥檙e turning to it for an extended time after every workout, you may need to reevaluate the intensity of your exercise regimen, McLaughlin says. Sure, you can reach for your massage gun after your long runs, but not after every session.
I kept McLaughlin鈥檚 words in mind this past week, taking a closer look at my recovery routine. After my Saturday long run, I pressed the device into my quads and calves, but I also paired it with a five-minute mobility routine. So, yes, I鈥檓 still obsessed with my massage gun, but now I鈥檓 thinking about my long-term fitness goals.