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We’ve all heard the phrase “no pain, no gain.” When we say it, we’re talking about the good kind of pain: the burn of a strenuous workout, the subtle aches after pushing yourself to a new personal best, or, perhaps the best pain of all, the temporary intensity of a great massage.
Is there a better feeling than the relief that follows?
But which type of pain (and gain) is right for you—foam rollers or massage guns? We’ve broken down everything you need to know about using a foam roller vs. a massage gun for your recovery needs.
What is a Foam Roller?
A foam roller is a relatively firm foam cylinder that you use to massage your own muscles, helping you release muscle knots. When you roll your body along the foam recovery tool, you use your body weight to roll out the target area. This will loosen up your muscles, enhance blood flow, and reduce inflammation in your body’s connective tissue.1 Knowing how to use a foam roller effectively can maximize these benefits and aid in quicker recovery and improved mobility.
Pros of Foam Rollers
Along with the overall physical benefits of massage as a practice, foam rollers have some unique features that make them stand out from other tools. Advantages include:
- Gentle (customizable) sensation – When you’re using your own body weight, you can easily alleviate the pressure applied to each area, making rollers ideal for tender spots. By the same token, you can release your full weight when you want an intense localized massage.
- Efficiency – With a foam roller, you can target entire sections of your body at once, such as your back or the backs of your legs. You can roll seamlessly from your calves up to your hamstrings and glutes without readjusting your position, for example.
- Versatility – In addition to treating knots post-workout, foam rollers can help you stretch out your body to boost your flexibility and blood flow before you exercise.
Cons of Foam Rollers
Despite their advantages, foam rollers aren’t all-in-one devices. Keep these drawbacks in mind when deciding whether you want to pick up a foam muscle roller for your recovery routine:
- Inconsistent pressure – It can be hard to regulate the exact amount of pressure you apply while foam rolling, especially as you shift in different positions. And because you’re in charge of the intensity, you might unintentionally ease up on the muscles that really need an intense massage.
- Limited depth – Foam rolling offers a shallow massage, but due to its large surface area, won’t penetrate deep into your muscle and tissue for major relief.
- Lack of precision – Again, foam rollers are large, so it can be tricky to target a hyper-specific area of your body.
When to Use Foam Rollers
Foam rollers are great for general use, both before and after a workout. Even if you don’t feel like you “need” a massage, a post-gym session roll-out is a proactive step in a healthy recovery and fitness journey. These tools are ideal for targeting large sections of your body, such as your back or legs.
When Not to Use Foam Rollers
If you need a serious targeted massage, a foam roller may not deliver the results you want. It isn’t as effective at working out tight, deep knots, though it likely won’t hurt to try your roller before upgrading to other solutions.
What is a Massage Gun?
A massage gun is a powered device—shaped somewhat like a handgun—that pulses rapidly against your muscles. By delivering high-frequency vibrations to a certain area, massage guns release tight muscles and stimulate the surrounding tissues, encouraging rapid pain relief.
Most devices can pulse at different speeds and come with a number of attachments in different shapes. Both of these factors allow you to customize the experience; naturally, faster speeds and smaller, sharper heads make for a more intense massage.
Pros of Massage Guns
These battery-powered devices give you a concentrated massage when you need quick, short-term pain relief. The main benefits of massage guns are:
- Power – The percussive vibrations of a massage gun can be pretty powerful, helping you enjoy a deep tissue massage that instantly targets your problem areas. Because the pulsing is automatic, you can typically give yourself a much better massage than you could manually (and when you’re exhausted after a workout, relief comes easily!).
- Focus – Massage guns can target small, hard-to-reach knots, especially when using the smaller attachments.
- Portability – Because they’re so compact, massage guns are easy to take with you for relief on the go.
Cons of Massage Guns
When considering a percussive massage gun, be mindful of its limitations, as well:
- Discomfort – These devices are no joke. In that sense, their intensity is their greatest value and flaw. If your muscles are especially tight or you’re not used to the sensation, even the lowest setting might be uncomfortable. Usually, your body will adjust over time, so start slow and hold the gun further away from your muscle to start.
- Time – Massage guns can only target a small area at once, so it can take a while to work out all of your sore muscles.
When to Use Massage Guns
A percussive massage gun can provide major relief for muscle tension and soreness while also boosting circulation for future recovery. You can use your device before a workout to warm up your muscles, but they’re especially useful after to immediately release tension and reduce the chance of delayed onset muscle soreness, or DOMS.
Learn more about when to use a massage gun in our blog.
When Not to Use Massage Guns
It’s important to avoid using a massage gun if you’re dealing with a sprain or a broken bone. You should also keep them away from the sensitive joints of your neck and spine, as the vibration massage could irritate your nerves and damage your soft tissue.2
How to Choose What's Best for You
When picking out a device, consider factors such as the areas of your body that experience muscle soreness and how deep of a massage you need to experience relief.
If you want a gentle massage and warm-up for your whole body, opt for the roller. For a deeper massage in specific areas, try the massage gun. Most athletes use both for different purposes.
Explore Foam Rollers and Massage Guns from Lifepro Today
Whatever you decide—massage guns, rollers, or both—the right equipment can completely overhaul your muscle recovery routine. You can find these tools and more of the best recovery equipment for athletes and active folk in the Lifepro shop. Each Lifepro device is designed to keep up with your workouts and cooldowns, so you can conquer each ache and muscle pain for years to come.
Sources:
- National Library of Medicine. A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6465761/
- Health. Is Using a Massage Gun on Your Neck Safe? Viral 'PSA' Says It Could Lead to Stroke Symptoms. https://www.health.com/massage-gun-neck-safety-8549274
Author
Joel Gottehrer is the Co-Founder of Lifepro Fitness and has dedicated his life to helping people transform theirs. With over 12 years of experience in the fitness industry as a personal trainer and owner of two personal training studios, Joel has a wealth of knowledge when it comes to helping transform lives. After suffering from physical injuries, Joel and his business partner, Abraham Brach, came together with a common goal to alleviate the pain caused by their injuries.
They continued to find themselves disappointed with the results stemming from various products promising to relieve their pain, and with that – Lifepro Fitness was born. Joel's mission is to have a positive impact on millions of lives with the Lifepro brand. Whether it's finding new and innovative ways to help people recover from injuries or developing products to improve overall wellness, Joel is always looking for ways to push the boundaries. Thanks to his commitment to help people live their lives free of pain, Lifepro has been able to do this for thousands of people since its founding in 2017.
