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How Do Massage Guns Work? We've Got The Facts

17th June 2022

17th June 2022

By Innermost

Booking a massage can be daunting to a first timer. It can be quite difficult to relax when you’ve never put your trust in a stranger this way before, especially if you’re booking to treat a painful injury. That’s why, when professional massage guns started cropping up on the market a few years ago, it was almost like a breath of relief to some individuals who rely on fast and efficient massages in order to train to the best of their abilities on a regular basis.

But some were sceptical of the skill of a massage gun. Many sporty individuals found themselves pondering about whether massage guns are worth it. After all, some massage guns retail at some pretty high price points, enough to make you pull a face and consider sticking to your regular recovery routine. But we’re here to give you the facts about massage gun benefits, so you can decide for yourself if they are worth their hype.

What Do Massage Guns Do?

Massage guns are essentially high-speed devices that reach deep areas of muscle, in order to speed up recovery and prevent DOMS (Delayed Onset Muscle Soreness) and no one likes having to power on through a workout a few days after their last one with sore muscles! Rest and recovery after a workout is essential but often forgotten about. If you’re familiar with foam rolling your muscles for hours on end, trying to prevent or speed up injury healing, you’ll be pleased to hear that massage guns are the easier way to get the same end result.

You can even step your recovery up a notch by taking recovery capsules or a post-workout protein, giving you even less inflammation and better regulated hormone activity.

When Should You Use One?

The best time to use to use a massage gun for an effective recovery session is post-workout, but essentially you can use your device whenever and wherever you want to soothe sore muscles or simply relax!

In fact, we would argue that even the most spontaneous of massages with massage guns can be relaxation-inducing. Meaning that post-workout isn’t the only time that you will reap the benefits from your purchase!

How Do I Use a Massage Gun?

You really don’t have to be a professional physio to be able to use a massage gun to a high standard! In fact, we personally think that using a massage is pretty idiot proof, especially thanks to help from apps that come with certain models such as the Theragun! Their handy Therabody App allows you to link your massage gun with your smart phone, giving you personalised and real time guidance into your recovery session. We know, so clever!

In case you haven’t seen one of these miracle massage guns in action, here is how we suggest using one, step by step:

  • Choose the right attachment for the area you are trying to treat (depending on the options you receive with the device you choose) If you are working to recover your back after an intense back day for example, you are best using an attachment with a largest surface area. However, if it is an area such as your triceps that you are looking to recover, you are better to use an attachment with a smaller surface area.
  • Start slow and start working the gun over the affected muscle, slowly increasing the speed until you feel you have hit a speed that feels the most comfortable.
  • Repeat the process of working the massage gun over the area you are recovering until you are satisfied with the result and Hey Presto!

So, Are Massage Guns Worth It?

Well, this is a broad question that depends on who’s asking! The short answer, in our opinion, would be absolutely they are! But this all depends on how much you are willing to spend and how frequently you exercise. We recommend the following massage guns for those who are on a slightly lower budget:

  • RENPHO Massage Gun: £99.99 – This massage gun packs a punch when it comes to delivering results, plus for that price you really can’t go wrong! It comes with 6 different massage heads and 4 speeds, allowing you to delve deep into specific muscle groups!
  • Hypervolt Go: £129.00 – This device may be small, but it is mighty in its power! The compact design allows you to take the device anywhere with you with ease, so you can even bring it to the gym! The device is quieter than most, meaning you can carry on a conversation while using it. It’s a win-win really!
  • HoMedics Physio Massage Gun: £129.99 – This is a great value Massage Gun for the quality. It comes with three different massage heads and a lightweight design, making it super easy to use. There are also three different intensity levels to choose from!

If you’re someone who is prepared to pay an extra amount for a top-quality massager, here are some massage guns that we would recommend, all with dreamy quality to give you the best recovery possible:

  • Pulseroll Massage Gun: £224.99 – This professional-standard massage gun is great for those who are serious about their performance in sport! The gun has six different massage head attachments and promises the highest levels of percussion massage to help you recover and achieve your goals!
  • HoMedics Pro Phsyio Massage Gun: £299.99 – This top of the range massage gun may be a big investment, but oh boy is it worth it! It’s ultra-light weight with innovative hot or cold massage head options. Using this bad boy, along with supplements like Recovery Capsules, is sure to make your post-workout recovery the best it can be!

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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more