C
Cory Smith
Guest
As runners, our muscles take a beating. With each stride, our legs will absorb an impact equivalent to 1.5-2.5 times our body weight. The constant pounding, mile after mile, can lead to wear and tear on our muscles and joints. Recovery tools like massage guns and foam rollers offer a targeted way to reduce pain, enhance blood flow, and keep muscles feeling fresh for the next run.
A 2023 systematic review of studies published in The International Journal of Sports Physical Therapy found that repeated massage gun treatments significantly reduced muscle pain and delayed onset muscle soreness (DOMS). Additionally, single-use treatments were shown to enhance short-term muscle strength, explosive power, and flexibility. This suggests that routine treatments can provide both immediate performance benefits when used immediately before a run, and long-term relief when used afterwards.
We’ve scoured the internet and pounded our sore runner's legs into submission in search of the best massage guns that pack impressive power, top-notch features, and user-friendly designs. After extensive hands-on testing, here are the top picks to help soothe sore muscles and keep you running.
More on Recovery: Best Foam Rollers ● Best Recovery Shoes ● Do Compression Boots Really Work?
Runner’s World has been the trusted authority for everything running for more than four decades, including reviews and recommendations on the latest gear. Our essential guides, such as those for running shoes and treadmills, are reviewed by the RW test team, which performs rigorous testing to find the best products for runners. The test team also organizes the RW wear-test program, which solicits opinions on gear from more than 275 everyday runners to cultivate a more diverse perspective. Our guide to massage guns includes products recommended by Runner-in-Chief Jeff Dengate. Additional product recommendations were reviewed by Test Editor Amanda Furrer.
In addition, the latest update to this guide includes product recommendations from the guide’s author, veteran contributor Cory Smith. Smith is a professional running coach and a longtime runner, with more than three decades of running experience and a weekly mileage of 30 to 40 miles. Smith regularly tests and reviews massages guns–some of his picks have been in rotation for more than two years.
Our search for the best massage guns began with thorough research to identify the top and best-reviewed massage guns on the market. After identifying a number of promising candidates, we tested the guns to measure their most important qualities, including the force and depth of massage, ease of use, noise levels, available attachments, battery life, and affordability.
All of the products on this list have been tested by Cory Smith. Many of the picks have also been tested by Runner-in-Chief Jeff Dengate. Additions to this guide were reviewed and approved by Test Editor Amanda Furrer. In some cases, we’ve been using these picks for years, so we are intimately familiar with what they do best, and what they could do better.
Best Overall
Ekrin may not have the same brand name recognition as Therabody, Theragun or Hyperice, the Ekrin B37 packs impressive stats, giving you exactly what you need and nothing you don’t. In hand, the B37 feels solid and easy to use. It produces enough power to ease the deepest muscle aches and pains.
I love its simple, ergonomic design, and easy user controls. You use one button to both turn it on and off, and switch among its five speed settings (1,400-3,200 percussions per minute.) It’s estimated eight-hour battery life is nearly two hours longer than that of any other gun we tested. Neatly tucked in a well-organized carrying case, its four solid plastic head attachments are perfect for hitting every muscle. Hands down, the Ekrin B37 is the best performance-to-value percussion massage gun that I’ve tested.
The Bob & Brad Q2 Pro is compact, comfortable and weighs just 1 ounce, so it’s easy to carry around and easy to hold when you really need to stretch to reach a trouble spot. As one would expect from a smaller, more budget-friendly gun, the 35-pound stall force and 7-millimeter amplitude are weaker than our other picks, but should still hit with enough force to work out most aches and pains.
The Q2 Pro comes with a set of five attachment heads. The most exciting, hands down, is a hot/cold head. With the touch of a button, you can access heat or cold therapy with five speed settings ranging from 1,800 to 3,000 percussions per minute. Only a few massage guns come with integrated heat, and none of our picks include integrated cold massage attachments. (Therabody offers a cold massage attachment for the Theragun Prime Plus and Pro Plus, but charges extra for it.)
I also appreciate that Q2 Pro is quiet, enabling you to use it without the annoying noise commonly associated with most massage guns—something your partner will surely appreciate.
Most massage guns aren’t subtle. They tend to be loud, so you’re going to draw attention (and potentially a few looks) if you use one in public. The Ekrin Kestrel only makes 35- to 55 decibels (dB) of noise depending on what speed level it's on, equivalent to the noise of a running refrigerator.
It’s one of the quietest massage guns I’ve tested, but also one of the best. Despite keeping relatively quiet, the Kestrel packs enough power to target deep muscle tissue. It features a hefty 60lb stall force and a 13mm amplitude, creating the kind of pressure that can tackle even the tightest spots.
The Kestrel features six speed levels ranging from 1,800 to 3,500 RPM. It also comes with six interchangeable head attachments to optimize targeted relief for different muscle groups. Whether you need a gentle touch or deeper pressure, the Kestrel offers versatility, in addition to discretion.
Best Ergonomic
Simply put, Theragun’s triangular handle gives you better access to the hard-to-reach nooks and crannies of your body. The triangular handle design gives you multiple grip options, enabling better control and leverage to precisely apply pressure at the right angle, even in tricky areas like your back, upper shoulders, and glutes.
While all of Therabody’s Theragun models have the handle, we recommend the Prime Plus over the rest because it’s compact, yet offers a deep, powerful massage. Its quiet but powerful, five-speed motor creates 40 lb of stall force, which is plenty of force to dig deep into those hard-to-reach muscles. It’s also the lowest-priced Theragun that comes with a heated head attachment in the box.
Theragun’s brand reputation comes with a higher-than-average price tag, but Prime Plus offers the right set of features to make the splurge worth it, and become one of our favorite mid-to-upper-tier guns.
If you like the idea of the triangle-grip, and are willing to sacrifice a little power and the heat attachment for a more attractive price point, we also recommend the Theragun Relief as a more budget-conscious option. Generating 20 lb of stall force and a 10-millimeter amplitude, it’s suitable enough for all but the deepest muscles and costs less than $200.
The Therabody Theragun Pro Plus is a powerful, feature-rich massage gun, which I’d recommend for physical therapists, athletic trainers and other professionals. It applies up to 60 pounds of force with a best-in-class 16mm amplitude, giving you an unparalleled deep tissue message.
Perhaps more importantly, it has lots of luxury features that you won’t find on other massage guns. It features an LED display, which allows you to access Therabody’s guided message routines on-device, rather than using the Therabody app on your phone. The 5 attachments in the box include a three-speed vibration therapy head, designed to relieve joint pain and treat sensitive areas. There’s also an adjustable heated head, which shortens the time it takes to warm up muscles. These have become more common, even among budget-tier massage guns, but This made a remarkable difference in warming up my muscles prior to heading out the door for a run.
Perhaps its most distinctive feature, though, is an infrared LED light, which Therabody claims will stimulate circulation and boost healing as you pummel your sore muscles. I didn’t necessarily feel a tangible difference when adding light therapy to my massage regimen, but there is some science behind it and you definitely won’t find red light support on any other massage gun.
Before you buy it, though, the most striking aspect of the Theragun Pro Plus is its price tag. It costs more than double what you would spend on a top massage gun. I think extra power and special features are worth the expense for physical therapists and trainers, but it’s overkill for most amateur athletes.
The Turonic G5 comes with seven massage tips of varying shapes. Hard, narrow tips allow you to target knots, and broader tips give you soothing release without beating up tight tendons. It’s among the quieter massage guns on this list, even with a high 3,200 rpm max speed. Its impressive eight-hour battery life, tied only with that of the Ekrin B37, was enough to go for weeks without a charge. It could use a design tune-up–it’s a bit heavy, and the shape makes it hard to reach your back–but it’s one of the most adjustable (and most affordable) choices around.
The Ekrin Bantam proves that you can make a portable massage gun without sacrificing power for portability. This pint-sized percussion massager delivers a powerful punch, with 10 millimeters of amplitude and topping out at 35 pounds of stall force. With a carrying case, it’s easy to pack up and bring to events.
The Bantam’s lightweight design is easy to handle—the 1.1-pound frame fit in my hands better than any other portable gun, and was lighter than any other portable gun I tested. With six hours of battery life, it can keep up with most of my full-sized picks.
On top of everything else, it’s less expensive than our other favorite portable massage gun, the Theragun Mini 2, so we think of it as a bargain, too.
Best Lightweight
Credit: Gabrielle Hondorp
Weighing in at only 1.8 ounces, the Hypervolt 2 is remarkably compact and lightweight for a full-size massage gun. It’s well-balanced, with a rubberized handle that makes getting a firm hold easy and comfortable. It features a quiet 60W brushless motor with an adequate 40 pounds of stall force and a solid 12-millimeter amplitude, though we didn’t love that it only has three speed settings. Despite that, it’s a light and handy tool–a great pick for new athletes who need something affordable and reliable.
The Hypervolt 2 comes with five useful attachments out of the box, but we’re particularly into Hyperice’s heated head attachment, which it sells separately. Compared to spending hundreds of extra dollars on a Theragun Pro Plus, this is the best heated massage gun we’ve tested.
If you're after serious power to target and release deep knots and stubborn tight spots, I’ve found the Bob & Brad D6 Pro gives the hardest-hitting massage, delivering deep, intense relief for athletes in training. It isn’t for the faint of heart: With a 16-millimeter amplitude and a whopping 85 pounds of stall force, it pounded my muscles harder and deeper than any other massage gun I’ve tested.
Featuring a rectangular handle with an adjustable head, the design of the D6 Pro makes it easy to target tight or sore muscles in those tricky spots. The handle’s shape offers better grip and maneuverability than the standard straight handle, making it simple to access hard-to-reach areas like the upper back and glutes. On the other hand, it’s comparatively large and heavy so holding it against your back and shoulders can get tiring.
The D6 Pro comes with seven different attachment heads, and features six speed settings, ranging from 1,500 to 2,500 RPM. It also features four “pulsing modes,” which offer dynamic massage routines. If you’re the type of runner who enjoys beating your deepest sore muscles into submission, it offers the deepest massage short of the Theragun Pro Plus, which costs more than twice as much.
To make sure everyone knows how to use their message gun, we asked Dr. Rachel Tavel, P.T., D.P.T., C.S.C.S. for some tips to get the most out of your massage gun. Start by holding the device at a 45-degree angle, with the application head in contact with the target muscle. Depending on your current goals and run routine, you’ll vary your usage slightly.
Vibration vs Percussion Therapy
You can get two types of therapeutic treatments from massage gun. Vibration therapy, which uses shaking movements, is weaker and broader, applying constant pressure to the surface of the skin. Percussion therapy, which massage guns are known for, strikes the muscles repeatedly for deep, targeted relief.
Percussion therapy reaches deeper into your muscles than vibration therapy, which provides longer and lasting acting effects. Vibration therapy has its uses: It’s an excellent way to help warm up your muscles before a run, for example. If you’re looking to dull DOMS or reach deep muscle soreness, though, you want the percussion massage most commonly found in massage guns.
Amplitude
Amplitude measures how far the massage gun’s head travels from its shortest to longest point. This is the primary indicator of how deep the massage gun can penetrate your muscles. Most massage guns will have an amplitude around 8- to 16 millimeters. The higher the amplitude, the deeper the massage.
For therapeutic applications, we recommend an amplitude of at least 12 millimeters. If you’re interested in lighter, more general therapy, 8 to 10 millimeters will do.
Stall Force
Stall force, measured in pounds, measures the maximum amount of force a massage gun applies before it starts to stall out. First and foremost, this tells you how long you can use your massager in a single session. You don’t need to spend too much time on any individual muscle group, but it will allow you to cover more of your body quickly. Like amplitude, it also impacts how deep and powerful a massage gun can penetrate your muscles.
Less expensive guns will have a stall force of 20 to 30 pounds, while top-tier guns can reach as high as 60 pounds.
Battery Life
Most massage guns get power from a rechargeable lithium-ion battery, which you can top off with a USB cable or a standard charger. Most massage guns can run from two- to eight hours on a single charge.
While battery life isn’t necessarily the end-all-be-all when comparing massage guns, it’s worth noting the battery life against all other specs to find the one that suits your intended use.
Speed Settings
Most massage guns feature three to five adjustable speed settings. More strikes, especially when combined with greater amplitude, will translate to a deeper massage.
Massage speed is measured in rotations per minute (RPM), which translates to the number of percussions per minute. These settings can range from 1,000 to 5,000 RPM, though most will fall into a narrower 1,200 to 3,200 RPM range.
Some massage guns, such as both Theraguns, offer guided massage routines and breath work to follow. These can be accessed directly on the device for the Pro Plus, or via the Therabody app for the Prime Plus.
Attachments
Massage guns typically allow you to swap among a set of three to five removable heads, which come in various shapes and densities that are designed to provide optimal relief to specific body parts. Most of them will have the standard ball and flat heads for large muscle groups like quads and glutes.
The most common “optional,” but very helpful extras include a dampened ball for sensitive areas, a narrow “bullet” for targeted relief of small knots, and a fork to massage your neck and spine. An increasing number of guns offer heated heads to help warm up muscles and relieve soreness. Lastly, a few guns offer cold therapy attachments, though they’re often sold separately.
Where should I avoid using my massage gun?
Massage guns are safe for soft tissue such as muscles and fascia, but avoid using it on bones, joints, and highly sensitive areas, including injuries.
Is it good to use a massage gun every day?
In most cases, you can safely use a massage gun two- to three times per day. Make sure to follow our doctor-recommended instructions on how long to work each muscle group. Any more than that, and you may risk overworking and possibly bruising your muscles. If you aren’t sure whether it’s safe to be using your massage gun for any reason, consult your doctor.
Should I still use a massage gun if I'm not very sore?
Yes! While the massage gun is a great tool to help reduce soreness, it also serves as a fantastic tool as part of a warm-up routine. Using a massage gun to activate muscles prior to your run can get the blood flowing and increase your range of motion.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of Run Your Personal Best, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
Jeff is Runner-in-Chief for Runner's World, guiding the brand's shoes and gear coverage. A true shoe dog, he's spent more than a decade testing and reviewing shoes. In 2017, he ran in 285 different pairs of shoes, including a streak of 257 days wearing a different model.
Amanda is a test editor at Runner’s World who has run the Boston Marathon every year since 2013; she's a former professional baker with a master’s in gastronomy and she carb-loads on snickerdoodles.
A 2023 systematic review of studies published in The International Journal of Sports Physical Therapy found that repeated massage gun treatments significantly reduced muscle pain and delayed onset muscle soreness (DOMS). Additionally, single-use treatments were shown to enhance short-term muscle strength, explosive power, and flexibility. This suggests that routine treatments can provide both immediate performance benefits when used immediately before a run, and long-term relief when used afterwards.
We’ve scoured the internet and pounded our sore runner's legs into submission in search of the best massage guns that pack impressive power, top-notch features, and user-friendly designs. After extensive hands-on testing, here are the top picks to help soothe sore muscles and keep you running.
More on Recovery: Best Foam Rollers ● Best Recovery Shoes ● Do Compression Boots Really Work?
The Best Massage Guns
Why Trust Us?
Runner’s World has been the trusted authority for everything running for more than four decades, including reviews and recommendations on the latest gear. Our essential guides, such as those for running shoes and treadmills, are reviewed by the RW test team, which performs rigorous testing to find the best products for runners. The test team also organizes the RW wear-test program, which solicits opinions on gear from more than 275 everyday runners to cultivate a more diverse perspective. Our guide to massage guns includes products recommended by Runner-in-Chief Jeff Dengate. Additional product recommendations were reviewed by Test Editor Amanda Furrer.
In addition, the latest update to this guide includes product recommendations from the guide’s author, veteran contributor Cory Smith. Smith is a professional running coach and a longtime runner, with more than three decades of running experience and a weekly mileage of 30 to 40 miles. Smith regularly tests and reviews massages guns–some of his picks have been in rotation for more than two years.
How We Selected The Best Massage Guns
Our search for the best massage guns began with thorough research to identify the top and best-reviewed massage guns on the market. After identifying a number of promising candidates, we tested the guns to measure their most important qualities, including the force and depth of massage, ease of use, noise levels, available attachments, battery life, and affordability.
All of the products on this list have been tested by Cory Smith. Many of the picks have also been tested by Runner-in-Chief Jeff Dengate. Additions to this guide were reviewed and approved by Test Editor Amanda Furrer. In some cases, we’ve been using these picks for years, so we are intimately familiar with what they do best, and what they could do better.
Our Full Massage Gun Reviews
Best Overall
Ekrin Athletics B37 Massage Gun
Key Specs
| Amplitude | 12mm |
|---|---|
| Stall Force | 56 lb |
| Weight | 2.1 lb |
| Speeds | 5 (1,400 - 3,200RPM) |
| Attachments | 4 |
| Battery life | 8 hours (Estimated) |
Ekrin may not have the same brand name recognition as Therabody, Theragun or Hyperice, the Ekrin B37 packs impressive stats, giving you exactly what you need and nothing you don’t. In hand, the B37 feels solid and easy to use. It produces enough power to ease the deepest muscle aches and pains.
I love its simple, ergonomic design, and easy user controls. You use one button to both turn it on and off, and switch among its five speed settings (1,400-3,200 percussions per minute.) It’s estimated eight-hour battery life is nearly two hours longer than that of any other gun we tested. Neatly tucked in a well-organized carrying case, its four solid plastic head attachments are perfect for hitting every muscle. Hands down, the Ekrin B37 is the best performance-to-value percussion massage gun that I’ve tested.
The Bob & Brad Q2 Pro is compact, comfortable and weighs just 1 ounce, so it’s easy to carry around and easy to hold when you really need to stretch to reach a trouble spot. As one would expect from a smaller, more budget-friendly gun, the 35-pound stall force and 7-millimeter amplitude are weaker than our other picks, but should still hit with enough force to work out most aches and pains.
The Q2 Pro comes with a set of five attachment heads. The most exciting, hands down, is a hot/cold head. With the touch of a button, you can access heat or cold therapy with five speed settings ranging from 1,800 to 3,000 percussions per minute. Only a few massage guns come with integrated heat, and none of our picks include integrated cold massage attachments. (Therabody offers a cold massage attachment for the Theragun Prime Plus and Pro Plus, but charges extra for it.)
I also appreciate that Q2 Pro is quiet, enabling you to use it without the annoying noise commonly associated with most massage guns—something your partner will surely appreciate.
Most massage guns aren’t subtle. They tend to be loud, so you’re going to draw attention (and potentially a few looks) if you use one in public. The Ekrin Kestrel only makes 35- to 55 decibels (dB) of noise depending on what speed level it's on, equivalent to the noise of a running refrigerator.
It’s one of the quietest massage guns I’ve tested, but also one of the best. Despite keeping relatively quiet, the Kestrel packs enough power to target deep muscle tissue. It features a hefty 60lb stall force and a 13mm amplitude, creating the kind of pressure that can tackle even the tightest spots.
The Kestrel features six speed levels ranging from 1,800 to 3,500 RPM. It also comes with six interchangeable head attachments to optimize targeted relief for different muscle groups. Whether you need a gentle touch or deeper pressure, the Kestrel offers versatility, in addition to discretion.
Best Ergonomic
Theragun Prime Plus Massage Gun
Key Specs
| Amplitude | 16mm |
|---|---|
| Stall Force | 40 lb |
| Weight | 1.9 lb |
| Speeds | 5 |
| Attachments | 4 |
| Battery life | 2.5 hours |
Simply put, Theragun’s triangular handle gives you better access to the hard-to-reach nooks and crannies of your body. The triangular handle design gives you multiple grip options, enabling better control and leverage to precisely apply pressure at the right angle, even in tricky areas like your back, upper shoulders, and glutes.
While all of Therabody’s Theragun models have the handle, we recommend the Prime Plus over the rest because it’s compact, yet offers a deep, powerful massage. Its quiet but powerful, five-speed motor creates 40 lb of stall force, which is plenty of force to dig deep into those hard-to-reach muscles. It’s also the lowest-priced Theragun that comes with a heated head attachment in the box.
Theragun’s brand reputation comes with a higher-than-average price tag, but Prime Plus offers the right set of features to make the splurge worth it, and become one of our favorite mid-to-upper-tier guns.
If you like the idea of the triangle-grip, and are willing to sacrifice a little power and the heat attachment for a more attractive price point, we also recommend the Theragun Relief as a more budget-conscious option. Generating 20 lb of stall force and a 10-millimeter amplitude, it’s suitable enough for all but the deepest muscles and costs less than $200.
The Therabody Theragun Pro Plus is a powerful, feature-rich massage gun, which I’d recommend for physical therapists, athletic trainers and other professionals. It applies up to 60 pounds of force with a best-in-class 16mm amplitude, giving you an unparalleled deep tissue message.
Perhaps more importantly, it has lots of luxury features that you won’t find on other massage guns. It features an LED display, which allows you to access Therabody’s guided message routines on-device, rather than using the Therabody app on your phone. The 5 attachments in the box include a three-speed vibration therapy head, designed to relieve joint pain and treat sensitive areas. There’s also an adjustable heated head, which shortens the time it takes to warm up muscles. These have become more common, even among budget-tier massage guns, but This made a remarkable difference in warming up my muscles prior to heading out the door for a run.
Perhaps its most distinctive feature, though, is an infrared LED light, which Therabody claims will stimulate circulation and boost healing as you pummel your sore muscles. I didn’t necessarily feel a tangible difference when adding light therapy to my massage regimen, but there is some science behind it and you definitely won’t find red light support on any other massage gun.
Before you buy it, though, the most striking aspect of the Theragun Pro Plus is its price tag. It costs more than double what you would spend on a top massage gun. I think extra power and special features are worth the expense for physical therapists and trainers, but it’s overkill for most amateur athletes.
The Turonic G5 comes with seven massage tips of varying shapes. Hard, narrow tips allow you to target knots, and broader tips give you soothing release without beating up tight tendons. It’s among the quieter massage guns on this list, even with a high 3,200 rpm max speed. Its impressive eight-hour battery life, tied only with that of the Ekrin B37, was enough to go for weeks without a charge. It could use a design tune-up–it’s a bit heavy, and the shape makes it hard to reach your back–but it’s one of the most adjustable (and most affordable) choices around.
The Ekrin Bantam proves that you can make a portable massage gun without sacrificing power for portability. This pint-sized percussion massager delivers a powerful punch, with 10 millimeters of amplitude and topping out at 35 pounds of stall force. With a carrying case, it’s easy to pack up and bring to events.
The Bantam’s lightweight design is easy to handle—the 1.1-pound frame fit in my hands better than any other portable gun, and was lighter than any other portable gun I tested. With six hours of battery life, it can keep up with most of my full-sized picks.
On top of everything else, it’s less expensive than our other favorite portable massage gun, the Theragun Mini 2, so we think of it as a bargain, too.
Best Lightweight
Hyperice Hypervolt 2 Massage Gun
Credit: Gabrielle Hondorp
Key Specs
| Amplitude | 12mm |
|---|---|
| Stall Force | 40 lb |
| Weight | 1.8 lb |
| Speeds | 3 (2,000-3,200 RPM) |
| Attachments | 5 |
| Battery life | 3 hours (Estimated) |
Weighing in at only 1.8 ounces, the Hypervolt 2 is remarkably compact and lightweight for a full-size massage gun. It’s well-balanced, with a rubberized handle that makes getting a firm hold easy and comfortable. It features a quiet 60W brushless motor with an adequate 40 pounds of stall force and a solid 12-millimeter amplitude, though we didn’t love that it only has three speed settings. Despite that, it’s a light and handy tool–a great pick for new athletes who need something affordable and reliable.
The Hypervolt 2 comes with five useful attachments out of the box, but we’re particularly into Hyperice’s heated head attachment, which it sells separately. Compared to spending hundreds of extra dollars on a Theragun Pro Plus, this is the best heated massage gun we’ve tested.
Bob & Brad D6 Pro
Key Specs
| Amplitude | 16mm |
|---|---|
| Stall Force | 85 lb |
| Weight | 2.8 lb |
| Speeds | 6 (1,500 - 2,500RPM) |
| Attachments | 7 |
| Battery life | 3 hours |
If you're after serious power to target and release deep knots and stubborn tight spots, I’ve found the Bob & Brad D6 Pro gives the hardest-hitting massage, delivering deep, intense relief for athletes in training. It isn’t for the faint of heart: With a 16-millimeter amplitude and a whopping 85 pounds of stall force, it pounded my muscles harder and deeper than any other massage gun I’ve tested.
Featuring a rectangular handle with an adjustable head, the design of the D6 Pro makes it easy to target tight or sore muscles in those tricky spots. The handle’s shape offers better grip and maneuverability than the standard straight handle, making it simple to access hard-to-reach areas like the upper back and glutes. On the other hand, it’s comparatively large and heavy so holding it against your back and shoulders can get tiring.
The D6 Pro comes with seven different attachment heads, and features six speed settings, ranging from 1,500 to 2,500 RPM. It also features four “pulsing modes,” which offer dynamic massage routines. If you’re the type of runner who enjoys beating your deepest sore muscles into submission, it offers the deepest massage short of the Theragun Pro Plus, which costs more than twice as much.
How to Use Your Massage Gun
To make sure everyone knows how to use their message gun, we asked Dr. Rachel Tavel, P.T., D.P.T., C.S.C.S. for some tips to get the most out of your massage gun. Start by holding the device at a 45-degree angle, with the application head in contact with the target muscle. Depending on your current goals and run routine, you’ll vary your usage slightly.
- Use it pre-run to stimulate muscle activation and potentially improve power, and post-run to improve recovery and reduce DOMS.
- For muscle activation, spend just 30 seconds on the target muscle prior to your workout.
- For muscle reactivation (relieving muscle spasms or fatigue mid-workout), you can apply it for just 15 seconds.
- For pain relief and recovery, she recommends two minutes on each muscle.
What to Consider in a Massage Gun
Vibration vs Percussion Therapy
You can get two types of therapeutic treatments from massage gun. Vibration therapy, which uses shaking movements, is weaker and broader, applying constant pressure to the surface of the skin. Percussion therapy, which massage guns are known for, strikes the muscles repeatedly for deep, targeted relief.
Percussion therapy reaches deeper into your muscles than vibration therapy, which provides longer and lasting acting effects. Vibration therapy has its uses: It’s an excellent way to help warm up your muscles before a run, for example. If you’re looking to dull DOMS or reach deep muscle soreness, though, you want the percussion massage most commonly found in massage guns.
Amplitude
Amplitude measures how far the massage gun’s head travels from its shortest to longest point. This is the primary indicator of how deep the massage gun can penetrate your muscles. Most massage guns will have an amplitude around 8- to 16 millimeters. The higher the amplitude, the deeper the massage.
For therapeutic applications, we recommend an amplitude of at least 12 millimeters. If you’re interested in lighter, more general therapy, 8 to 10 millimeters will do.
Stall Force
Stall force, measured in pounds, measures the maximum amount of force a massage gun applies before it starts to stall out. First and foremost, this tells you how long you can use your massager in a single session. You don’t need to spend too much time on any individual muscle group, but it will allow you to cover more of your body quickly. Like amplitude, it also impacts how deep and powerful a massage gun can penetrate your muscles.
Less expensive guns will have a stall force of 20 to 30 pounds, while top-tier guns can reach as high as 60 pounds.
Battery Life
Most massage guns get power from a rechargeable lithium-ion battery, which you can top off with a USB cable or a standard charger. Most massage guns can run from two- to eight hours on a single charge.
While battery life isn’t necessarily the end-all-be-all when comparing massage guns, it’s worth noting the battery life against all other specs to find the one that suits your intended use.
Speed Settings
Most massage guns feature three to five adjustable speed settings. More strikes, especially when combined with greater amplitude, will translate to a deeper massage.
Massage speed is measured in rotations per minute (RPM), which translates to the number of percussions per minute. These settings can range from 1,000 to 5,000 RPM, though most will fall into a narrower 1,200 to 3,200 RPM range.
Some massage guns, such as both Theraguns, offer guided massage routines and breath work to follow. These can be accessed directly on the device for the Pro Plus, or via the Therabody app for the Prime Plus.
Attachments
Massage guns typically allow you to swap among a set of three to five removable heads, which come in various shapes and densities that are designed to provide optimal relief to specific body parts. Most of them will have the standard ball and flat heads for large muscle groups like quads and glutes.
The most common “optional,” but very helpful extras include a dampened ball for sensitive areas, a narrow “bullet” for targeted relief of small knots, and a fork to massage your neck and spine. An increasing number of guns offer heated heads to help warm up muscles and relieve soreness. Lastly, a few guns offer cold therapy attachments, though they’re often sold separately.
FAQ With Running Coach Cory Smith
Where should I avoid using my massage gun?
Massage guns are safe for soft tissue such as muscles and fascia, but avoid using it on bones, joints, and highly sensitive areas, including injuries.
Is it good to use a massage gun every day?
In most cases, you can safely use a massage gun two- to three times per day. Make sure to follow our doctor-recommended instructions on how long to work each muscle group. Any more than that, and you may risk overworking and possibly bruising your muscles. If you aren’t sure whether it’s safe to be using your massage gun for any reason, consult your doctor.
Should I still use a massage gun if I'm not very sore?
Yes! While the massage gun is a great tool to help reduce soreness, it also serves as a fantastic tool as part of a warm-up routine. Using a massage gun to activate muscles prior to your run can get the blood flowing and increase your range of motion.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of Run Your Personal Best, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
Jeff is Runner-in-Chief for Runner's World, guiding the brand's shoes and gear coverage. A true shoe dog, he's spent more than a decade testing and reviewing shoes. In 2017, he ran in 285 different pairs of shoes, including a streak of 257 days wearing a different model.
Amanda is a test editor at Runner’s World who has run the Boston Marathon every year since 2013; she's a former professional baker with a master’s in gastronomy and she carb-loads on snickerdoodles.
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