I tried using a massage gun for 30 days and it’s now an essential part of my muscle recovery - Fit&Well

[Maddy Biddulph]

In my job as a personal trainer I’m always being asked by clients how to get rid of muscle soreness. My usual response is to tell them to eat lots of protein, drink a ton of water and get plenty of rest, but many of them also ask if a massage gun will help reduce stiffness.

Massage guns use pressure and vibration to increase blood flow, which means that more tissue-repairing oxygen and nutrients get to the muscles to help them recover quicker and reduce inflammation.

These portable handheld devices can also be used to reduce stress and anxiety, as well as boost feelings of wellbeing and relaxation.

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I got my hands on the Bob and Brad M7 Plus Mini massage gun, one of the more affordable massage guns at $89.99 (some models go for north of $500) and tried it out for 30 days.










Bob and Brad M7 Plus Mini massage gun

My experience using a massage gun for 30 days​

(Image credit: Maddy Biddulph / Future)

It’s great for pain relief​

I’m a reluctant gardener, but when my jungle of a yard got out of hand I decided that six hours of non-stop weeding was the answer.

The garden looked amazing by the end, but my back paid the price and even a scorching hot bath didn’t soothe my aching muscles.

I used the puff ball head attachment on the highest setting on my lower back for five minutes after my bath, and again the next morning. Not only was it relaxing, it also helped dissipate some of the tension.




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The heat therapy attachment is ideal for warm-ups​

Heat therapy is a relatively new addition to massage guns and this little attachment (which you charge separately before using) was fantastic for loosening my muscles as part of a warm-up.

I used it for three minutes on my quads, calves and hamstrings to warm up before a lower-body workout, and while it was quite soothing, it also got me prepped for exercise.

It also has a blue light cold setting, which is meant to help with reducing inflammation on recent injuries like bruising or swelling by constricting the amount of blood flow going to the area.

(Image credit: Maddy Biddulph / Future)

It’s an effective way to boost flexibility​

Let’s be real, you can’t totally avoid muscle soreness after a workout, but a massage gun is a pretty good tool to ease the pain. One study found that using one for five minutes after an arms workout was better at getting rid of stiffness than a traditional massage.

I tested it out on my legs after a workout involving lots of kettlebell swings and deadlifts. I used the ball head attachment and put the gun on the highest setting to mimic a deep tissue massage.

It certainly felt like the tightness in my hamstrings was being alleviated in a way a hot bath or foam roller couldn’t match.

It’s the ideal way to relax after a long day​

My daughters loved me giving them a pre-bedtime back massage with the ball head attachment on the gun. I used the slowest setting of the five speeds (2,000-3,000 RPM) and it was a really effective way to chill them out before it was time to sleep. I found myself using it in the evenings too, as a way to de-stress.


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