As physical therapists, we’re frequently asked about the best tools for self-care. In the past we’ve discussed the benefits of foam rolling, as well as the benefits of massage guns. Here, we’ll discuss when to choose one or the other, in light of the benefits of massage guns vs foam rollers.
Foam rolling uses body weight to apply pressure across larger muscle groups, promoting myofascial release and improving overall mobility. In contrast, massage guns provide targeted, percussive therapy, and more precise relief. Foam rolling is ideal for muscle recovery and flexibility, whereas massage guns are a good choice for localized, deep muscle tension.
In this article, we’ll dive into how foam rollers and massage guns work, their benefits for muscle recovery, and when to choose one over the other.
The different effects of massage guns vs foam rollers
It’s tempting to search for what is “best” in situations where we’re comparing one modality to another. However, the truth is that they are simply different tools for different jobs. In many cases, the correct answer may be “both!”
While both forms of muscle recovery tend to produce a feeling of relaxation which can aid recovery, we do find that selecting the right tool for the job tends to produce best results:
The effects of foam rolling
Foam rollers are excellent because they are relatively inexpensive and can be generally used for any major muscle group in the body. Foam rolling is often looked at as a substitute for (or adjunct to) stretching and other mobility work. A few passes over the foam roller allows gravity to do the work of loosening up your muscles, providing the benefit of opening up your range of motion temporarily, much the way dynamic or static stretching does.
The major difference is that foam rolling allows us to target a specific section of a muscle group that subjectively feels the tightest. This gives us more control than traditional stretching does, and it also tends to feel very good!
The effects of massage guns
Massage guns (also called TheraGuns), on the other hand, allow for hyper localized targeting of specific trigger points, painful knots of muscle that can cause pain or stiffness throughout the body. The massage gun tends to do a better job of targeting deep tissue, or alleviating tension in a very specific spot on the back, legs, neck, shoulders or hips.
Additionally, since massage guns work on battery power, they can be modulated up or down to your liking. They don’t rely on body weight the way a foam roller does, and have an effect more similar to deep massages of specific areas of the body.
While this effect of the massage gun allows us to get even more specific than a foam roller, it doesn’t provide us with the full muscle-belly loosening and lengthening that we would expect from foam rolling.
When is a massage gun better than a foam roller?
A massage gun is the better option when you need deep, localized muscle relief, especially for targeting hard-to-reach areas like your upper back, shoulders, or glutes. Its percussive therapy is ideal for breaking up stubborn muscle knots and speeding up recovery after intense workouts.
This can be especially effective if you work in an office or sit all day and have specific spots where you tend to hold tension. A small, portable massage gun can have a great effect not only on our tissue recovery but also our morale day-to-day, since they allow us to relax and alleviate localized pain points.
In other words, a massage gun offers quick and effective relief in a portable package and is better for targeting specific spots.
When is a foam roller better than a massage gun?
A foam roller is often the better choice for improving overall mobility or flexibility, releasing tight fascia, and addressing larger muscle groups like the legs, back, or hips. Though it can be used as a stand-alone mid-day muscle recovery tool, it is also particularly useful for mobilizing and preparing the joints for activity before a workout, or recovering from strenuous activity after a workout.
Though the foam roller can be used to target particular portions of a muscle belly, it’s effect is more general across the muscle belly than that of the massage gun. The foam roller is more helpful for enhancing general flexibility and preventing injury over time.
It’s also great for alleviating the effects of delayed onset muscle soreness (DOMS) after a workout, hike, or run.
If you’re looking for recovery of major muscle groups or want to increase range of motion over time, a foam roller is a versatile and effective tool.
A note about the expense of massage guns (and a possible substitute)
One difference we haven’t mentioned up until this point is that unlike foam rollers, massage guns can vary wildly in price. They certainly come at a higher price than foam rollers do!
Though cheaper models can be had around $50, the good ones tend to cost between $100 and $250. Higher end models can fetch $300 or more.
If you find that massage guns are the tool you want to use, but don’t have the funds right away, they can be substituted with other recovery tools like lacrosse or golf balls, TheraCanes, and other deep-tissue recovery tools that aren’t as expensive.
Though these tools will require a bit more know-how, they can provide similar levels of deep tissue relief. This may be a good place to start for some folks.
Wrapping up
We hope this article has been helpful for those of you who have been wondering if a massage gun is the same as a foam rolling, or if one is a better choice than the other. As they say, the correct answer to every question is, “It depends!”
In our estimation, foam rollers and massage guns each have their place in a well-rounded recovery routine, whether you’re using them as a workout recovery tool or simply a way to stay mobile and pain-free at the office. Foam rollers offer broader muscle relief and help with flexibility, while massage guns provide focused, deep-tissue therapy.
Choosing the right tool depends on the kind of relief you’re after—whether it’s general muscle maintenance or targeting specific areas of tension.
