Gunning for relief: Is a percussion massager right for you?

If you’re still searching for the ideal gift for that fitness enthusiast on your list — or just want to treat yourself to something new — you might want to consider purchasing a percussion massager.

Known colloquially as “massage guns,” these handheld devices deliver a deep, targeted, thumping massage to the surface of the skin.

This form of massage increases blood flow to a specific area of the body, and the enhanced blood flow lets nutrients, plasma and other naturally occurring healing properties flow to the site where the gun is applied. Think of it like a mechanized version of deep-tissue Swedish massage. This form of treatment increases your body's ability to flush out metabolites like lactic acid and calcium, which can cause muscle contractions and soreness or pain after exercise.

Why pro athletes like massage guns

During his run to the U.S. Open title this year, world No. 1 tennis player Novak Djokovic regularly used a percussion massager on his quadriceps during changeovers.

And during a nationally televised NBA game last month, after tweaking his lower leg, Los Angeles Lakers star Lebron James could be seen on the bench receiving percussion massage treatment from a team trainer utilizing Hyperice's Hypervolt 2 Pro (Hypervolt is the "the Official Recovery Partner of the NBA.")

But of course, you need not be a star athlete to benefit from using a percussion massager.

As Dr. Michael Fredericson, a professor of physical medicine and rehabilitation at Stanford University, told Consumer Reports “what’s unique about these guns is that they go much deeper than the handheld massagers used to go, so you really feel it.”

And their ease of use means you can use them before, during and/or after exercise or competition.

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“[Percussion massagers] can also be good for warming up your muscles before you start an activity or helping with cool-down afterward,” said Cleveland Clinic physical therapist Gary Calabrese.

While research about the overall efficacy of percussion massagers is limited, Consumer Reports noted that “a small 2020 study in the Journal of Sports Science & Medicine found that 16 male volunteers reported an increased range of motion after a 5-minute treatment with a massage gun on their calf muscles.”

Finding the right percussion massagers

Today’s commercially available massage guns come in an array of sizes, shapes and price points. Whether you need to target one muscle or a group of muscles, there’s almost certainly a percussion massager that will meet your need.

Here are some of the features Calabrese suggests you consider when looking for a massage gun.

• Speed. Having multiple speeds makes a massager more versatile.

• Weight. You have to be able to hold the massager in one hand for up to 10 minutes while you work on a muscle or muscle group, so look for one in the 2- to 4-pound range.

• Noise. Some models are quiet, while others can be fairly noisy. If the sound detracts from its purpose (like if you’re hoping for a relaxing experience), consider a massage gun with a brushless motor.

• Battery. Some massagers can run for hours on a single charge while others need to be recharged within about 90 minutes. Massage guns with replaceable rechargeable batteries tend to be more expensive, but they may save you money over time.

Tips for using a massage gun

If you or a loved one will be using a massage gun, here are some things to keep in mind:

1. First, choose your desired intensity. Most massage guns have more than one setting, which offers you control over the level of pressure you want to deliver to your muscles. Calabrese says “it’s best to start with the lowest intensity to see how your body reacts. You can always increase intensity in the future.”

2. Next, target the muscle you want to treat. Decide where you want to use the massage gun and point its head atop that muscle. Many massage guns come with multiple attachments that are designed to hit smaller or larger muscles. One thing to remember, says Calabrese, is that “you don’t want to push down or add pressure. The massage gun provides pressure for you.”

3. Move the head along the muscle slowly. You don’t want to rush through the massage or overdo it your first few times. If you encounter an area that feels extra sore or tight, hover around that part a little longer.

To ensure your safety, Consumer Reports recommends that you “avoid joints and bones, especially if you have any type of arthritis” and that “it’s never a good idea to use a massage gun directly over any part of the spine.” Rather, if you’re feeling pain in your spine, it’s more advisable to use the massager on your upper trapezius — the large muscles around your shoulders.

Other contraindications for using a massage gun, says Consumer Reports, may include the following:

• Women who are pregnant.

• Near any implanted medical device, such as a pacemaker.

• People with low bone density and/or any open or surgical wounds.

And of course, if you’re not sure whether using a percussive massager is right for you, consult first with your own physician.

This article originally appeared on Palm Beach Post: Percussion massage delivers deep tissue work worthy of pro athletes