Massage Gun vs. Foam Roller — Which One Is More Effective?
We Put the Two Top Muscle Recovery Aids to the Test
Does your body feel tense and achy? As a fitness enthusiast, you may be wondering what’s best for your recovery: A massage gun or a foam roller? The truth is, these two tools can be helpful to loosen pesky knots in your muscles and connective tissue, but they aren’t created equal.
“Foam rollers and massage guns are both meant to assist with muscle recovery. However, I definitely find that some of my clients do not fully understand when one is appropriate over the other,” says Marshall Weber, owner and PT at Jack City Fitness. “I would say that neither tool is universally better, but what more so depends on what you are trying to achieve.”
RELATED: Why It's So Important to Take Rest Days
To help you optimally recover, here’s what you need to know about the key differences between the two and the best way to leverage them.
Massage Gun vs. Foam Roller: Key Differences
A massage gun is a handheld device that you use at different speeds and levels of intensity to apply pressure and vibration to tense areas of your body.
A foam roller also helps you self-massage, but it requires a bit more activity, as you need to perform different exercises to relieve tension. Some foam rollers are softer if you’re just starting out or are using them on particularly sensitive areas, others are hard and textured to provide deep-tissue release.
The primary difference between foam rollers and massage guns is the type of stimulation they provide, says Dr. Milica McDowell, Doctor of PT, certified exercise physiologist and VP of operations at Gait Happens: “A foam roller creates compression while a massage gun creates percussion, which are two different types of stimulation. They hit different receptors in the body and therefore they will give you different outcomes when you use them.”
Massage guns offer a more precise and quicker sense of relief in comparison to foam rollers, while foam rollers provide self-myofascial release, adds Weber. What’s myofascial release?
According to the Cleveland Clinic, “myo” means muscle and “fascial” refers to the connective tissue that surrounds and supports the muscles. Instead of targeting the muscle directly, myofascial release focuses on releasing tension in your fascial tissues, which therefore helps your muscles feel looser.
Finally, as McDowell notes, a foam roller is a much more “analog” piece of equipment and therefore considerably cheaper – your gym may even have some. Massage guns are a bit more of an investment.
Pros and Cons of Massage Guns and Foam Rollers
Now that you understand the differences between massage guns and foam rollers, know that both have pros and cons. McDowell says foam rollers tend to be more gentle and cheaper, which are two big pluses.
On the other hand, they might be great for overall myofascial release, but you can’t target a very specific area in the same way as with a massage gun with them. Plus, foam rolling requires consistency and discipline. You have to put in the work to reap the benefits. You can’t just sit down and press a button.
A huge perk of massage guns, adds McDowell, is customization. You can adjust the percussion levels in terms of speed and intensity. Some models even come with the option to add heat, which feels so nice when you’re sore after exercise. That said, they are pricier.
Not to mention that you don’t want to use a massage gun for everything. “The intensity of the gun can actually cause injuries to the more delicate areas of the body,” says Weber.
When to Use a Massage Gun vs. Foam Roller
So, when should you rely on each tool? If you’re home on a Friday night after a big week and notice tight knots in your shoulders, you may want to reach for your massage gun. If you’re particularly sore after a leg day, you may want to do a foam-rolling session.
“I think if you have access to both, using the massage gun when you know exactly what you are targeting may be best and using the foam roller when you have a general area of your body that feels tight or sore,” according to Weber. “It’s all about finding the right tool for the job.”
Keep in mind that McDowell tends to recommend foam rolling if your muscles are super sore or you’re feeling really fatigued, as, oftentimes, a massage gun may be “too aggressive if you are really sore from an activity.”
In terms of timing, both tools can be used before or after a workout. Again, it depends on the goals. A short self-massage session before exercise can help you warm up and feel less stiff while boosting your performance, especially if you’ve worked out for several days in a row. After exercise, it can help speed up recovery.
Ultimately, if you absolutely had to choose one out of the two, a foam roller may end up being more versatile. You can use it on a regular basis and get solid recovery benefits without breaking the bank. But a massage gun is nice to have for those moments when you need a deep, targeted release. If you can afford it, get both so you can enjoy the best of both worlds.
You Might Also Dig:
-
Fitness Tips