I’m Obsessed With This Percussive Massager

I once dated an ultramarathon runner. During the rare times that he wasn't running, he was using his Theragun. After trying it myself, I had to buy one. I own the Theragun Mini (3rd Generation), and it's been a game changer for post-workout recovery, as well as to offset the fact that I sit at a desk all day.

Curious about the science and efficacy behind massage guns, I consulted Dr. Ricardo Maia Ferreira, a professor of physiotherapy at Portugal's Polytechnic Institute of Maia. In 2023, Ferreira contributed to a systematic review on how massage guns impact athletic performance and recovery. Here's what he told me—and my Theragun Mini massage gun review.

How do percussive massagers work?

Percussive massagers deliver rapid, repetitive pressure and vibrations into your muscles. Therabody is among the leading massage gun brands, and the Theragun lineup is their bread and butter.

According to Ferreira, "by stimulating neuronal pathways, increasing vascular circulation and mechanically modulating tissue properties," percussive massage guns "reduce muscle stiffness, improve flexibility, and expedite recovery." Massage guns are "best utilized after exercise, in conjunction with traditional cool-down routines—which include dynamic stretching, gradual heart rate reduction, and proper hydration."

"Massage guns should not be used immediately before high-intensity or explosive strength activities," Dr. Ferreira advises. Prolonged or repeated use on the same area (over 30 minutes) is also not recommended. Additionally, the following health circumstances may require caution or professional guidance: skin conditions such as rashes or bruises, bone disorders, vascular diseases, neurological conditions, sensitive body areas, regions with medical implants or interventions, and specific medical conditions such as diabetes, pregnancy, fibromyalgia, hypertension, epilepsy, or cancer.

What is the Theragun Mini? 

The Theragun Mini is Therabody's most compact and lightweight massager. It's one of the most affordable models in the lineup, priced at $249.

Through the Therabody app, you can sync your workouts through a Garmin watch, Strava or Apple Health for personalized recovery plans. For instance, after a recent 10-km run, the Therabody app recommended that I massage the bottom of each foot, my shins, calves, hamstrings, quadriceps, glutes, hips and IT bands for up to two minutes each.

The Theragun Mini comes with a travel-friendly case and there’s a locking feature that keeps it from turning on in your luggage. This massage gun features three intensity settings and comes with three interchangeable attachments, depending on the kind of massaging action you want:

• The Standard Ball attachment is for areas of the body that need a firmer or deeper massage. It's designed for all-over use on large or small muscle groups.
• The Dampener attachment gives you a gentler—yet still firm—massage for areas with aches and pains, especially tender or sensitive regions like around your bones. 
• The Thumb attachment gives you a more precise, targeted massage for working through knots, like those in your shoulders or lower back. 

How does the Theragun Mini perform?

I use the Standard Ball attachment almost exclusively. I alternate between the three intensity settings depending on the area of the body and how sore I am. (Even on the lowest setting, the vibrations are pretty strong.)The Dampener attachment feels like a revved-up Swedish massage and the Thumb attachment really does feel like someone is kneading your knots with their thumb.

Since running is my main workout, I mostly use the Theragun on my lower body, but I also massage my upper back and shoulders when I’m working from home. (If there is a downside to the Theragun Mini, it's that it's too loud to use in the office.) And while I like the fact that it's so compact, the tradeoff is that it doesn’t have much reach. It can be tricky to get at areas like your middle back, unless you're very flexible or have longer arms.  

I tried a fancy Pilates class a few months ago and the muscles in my thighs and butt were incredibly tight afterward; I experienced the same tightness a few weeks ago when I did a hot yoga class for the first time in a while. Recovering from this level of tightness would have taken around a week prior to using the Theragun. Now, it takes about three days (using the Theragun Mini twice a day for 15 minutes per session) to get back to form.

The Theragun Mini is a breeze to travel with—I’ve taken it on every trip I’ve been on since buying it. It fits easily in a carry-on or personal bag and weighs less than 1.5 lbs. The locking feature is easy to use (push the power button three times quickly). The battery life is impressive, too—it runs for 150 minutes on a single charge, plenty of juice for multiple massaging sessions. And it's available in both light pink (which I own) and black.

Final verdict

I love my Theragun so much that I can’t believe I went so long without it. If you’re looking for a massage gun that's powerful and portable, go with the Mini. It'll speed up your workout recovery and help you train harder. You can take it practically everywhere you go, whether you're hitting the gym or doing workouts on vacation.

Pros

• Powerful percussive massager
• Lightweight; less than 1.5 lbs
• Three intensity settings
• Three included attachments 
• Comes with a travel-friendly case
• Personalized recovery plans via the Therabody app
• Locking feature 
• 150-minute battery life

Cons

• Pricey at $249, but affordable in the Theragun lineup
• Not super loud, but also not quiet
• Limited reach