There are so many options available on the market today surrounding massage guns. Some can fit in the palm of your hand, while others are the size of industrial equipment, with most offering a long list of features and specifications, leaving many wondering what the right option is for them.

Whether you're an athlete, a fitness enthusiast, or simply someone looking for at-home solutions for muscle relief and rehabilitation, a massage gun can be a valuable tool. In this guide, we will explain everything you need to know to make an informed decision on the right massage gun for you.

What is a Body Massage Gun?

A body massage gun, also known as a percussive massager, is a handheld device that provides deep tissue massage through rapid, pulsating strokes. The device applies these strokes to penetrate deep into muscle tissue through dedicated pressure points, helping to relieve pain, reduce muscle soreness, and improve blood flow. Massage guns have become popular for their effectiveness in promoting recovery and enhancing relaxation while proving a more affordable and cost-effective option when traditional massage isn’t possible.

What is the Science of Massage Guns?

The science behind massage guns stems from percussive therapy, which uses rapid bursts of pressure to stimulate our muscles. Studies have shown that percussive massage can:

• Increase blood flow to the targeted area, helping to flush out lactic acid and other metabolites that cause muscle fatigue.
• Enhance muscle recovery by reducing delayed onset muscle soreness (DOMS).
• Improve range of motion, making it easier to perform daily activities and exercise.
• Reduce pain perception, making workouts and physical activity more comfortable.

For instance, a 2020 study published in the Journal of Sports Science & Medicine found that using a massage gun on calf muscles for just five minutes significantly increased the participants' range of motion.

How to Use a Massage Gun Safely on Your Body

While a massage gun can help deliver direct benefits, correct use is necessary to avoid injury and maximise results:

• Start Slowly: Handheld massage guns are available with various intensity settings to meet your needs. Begin with the lowest setting and gradually increase the intensity as your muscles adjust.
• Target Muscles, Not Joints: Handheld massage guns are built to help relieve muscle tension and improve range of motion, so avoid using the massage gun directly on joints or bones.
• Limit Session Length: Use the massage gun on each muscle group for no more than 1-2 minutes. The total number of sessions should be 10-15 minutes at most.
• Listen to Your Body: Stop immediately if you feel pain or discomfort. Overuse in isolated areas can damage muscles.
• Consult Professionals: If you have any medical conditions, consult a healthcare provider before using a massage gun.

Must-Have Massage Gun Features

When choosing a massage gun, consider these essential features to ensure you get the most out of your purchase:

Ability to Change Speed Settings

Muscles vary depending on their location in your body, their size, and the degree of strain they have been put under. As such, different muscles require different levels of intensity. Higher speeds are great for large muscle groups, while lower speeds are better for sensitive areas, so look for a massage gun with multiple speed settings to customise your experience.

Ergonomic Recommendations

Without a masseuse on hand, you will be handling the massage gun yourself, often for extended periods of time in a certain position. An ergonomic design ensures the massage gun is comfortable and easy to hold, even for extended periods. Find models with features like adjustable handles or grips that fit well in your hand.

User Friendliness & Portability

A user-friendly interface makes it easy to operate the massage gun without complicated controls. Additionally, consider the gun's weight and portability if you plan to use it on the go. Lightweight models are easier to handle and travel with.

Stroke Depth/Amplitude

Stroke depth, or amplitude, refers to how deep the massage gun's head penetrates the muscle tissue. Deeper strokes (around 12-16mm) are more effective for deep tissue massage, while shallower strokes are better for surface-level treatment.

Compatibility with Attachments

Versatility is key when choosing a massage gun. Look for models with various attachments designed for different muscle groups and needs.

Common attachments include:

• Ball: General use for large muscle groups.
• Bullet: Targeting specific trigger points.
• Fork: Suitable for spine and neck areas.
• Flat: For general full-body massage.

The Best Massage Guns in Australia to Buy

Given all of the benefits outlined above, we have brought together some of the best handheld massagers available in Australia:

1.Homedics Pro Massage Gun

The Homedics Pro Massage Gun PGM-1000-AU alleviates muscle fatigue and pain through its six different massage heads, including one that offers both heat and cooling gel for targeted muscle relief.

Features include: 

• Heads: 3 intensities and 6 interchangeable attachments put you in control of your massage experience.
• Nodes: Deep Tissue Techniques + Hot & Cool Head Attachments
• Features: 3.5-hour Run Time
• Level: 3 Levels of intensity
• Controls: Easy-to-use twist speed- ergonomic control
• Battery: Adaptor Included (15V 2A)
• Model: PGM-1000-AU

The Homedics Pro Massage Gun has six interchangeable attachments, a quick-start guide, a mains charger, a storage case, and a one-year warranty.

2. Percussion Physio Plus Massager

Experience enhanced muscle recovery with the Homedics Physio Plus Percussion Massage Gun! The device offers a refreshing spot massage function, optimised vibrations, and varied intensities for superior performance and convenience.

Features include: 

• Heads: 3 intensities and four interchangeable attachments
• Nodes: Deep Tissue Techniques
• Features: 4-hour Run Time
• Level: 3 Levels of intensity
• Controls: Easy-to-use twist speed- ergonomic control
• Battery: Lithium Ion
• Model: PGM-400-AU

The Physio Plus Percussion Massage Gun includes four interchangeable attachments, a quick start guide, a mains charger, and a one-year warranty.

3. Novo Percussion Massager

The Homedics Novo Massager is your go-to for relaxation and muscle recovery. This compact device is engineered for optimal recovery, making it perfect for your on-the-go lifestyle.

Features include: 

• Heads: 4 interchangeable attachments
• Nodes: 3 levels included – restore, revitalise & pressure
• Features: 3.5-hour Run Time
• Level: Strong, Medium & Soft levels of intensity
• Controls: Lightweight and portable motions
• Battery: Adaptor Included (15V 2A)
• Model: PGM-45-AU

The Homedics Novo Percussion Massager has four interchangeable attachments, a quick-start guide, a mains charger, a storage case, and a one-year warranty.

4. Quatro Mini Massager

The Quatro Mini Massager offers a compact and powerful solution for targeted muscle relief. Its small design and strong massaging capabilities provide the benefits of an intense massage in a convenient, easy-to-use device.

Features include:

• Heads: 3 heads soothe and rejuvenate tired muscles
• Nodes: Vibration Tissue Technique
• Features: Soft pulsing spot motion massage
• Level: 1 Level of intensity
• Controls: Easy-to-use ergonomic control
• Battery: 2 AAA batteries included
• Model: NOV30-9CTM-AU

For more information on handheld massagers, speak with our friendly team at Homedics today.

Top Full Leg Air Compression Sleeves

Full leg air compression sleeves are quickly becoming a must-have item for individuals seeking effective recovery and pain management solutions. From athletes to those with demanding daily routines, the benefits of these innovative devices are leading more people to incorporate them into their wellness routines. But what makes full leg air compression sleeves so appealing?

Enhanced Circulation and Recovery

One of the primary reasons people are investing in full leg air compression sleeves is their ability to significantly enhance blood circulation. By applying graduated pressure from the feet upwards, these sleeves help to boost blood flow, which is crucial for muscle recovery. This improved circulation aids in the faster removal of metabolic waste products like lactic acid, which accumulates during physical activity and can cause muscle soreness. For athletes, this means quicker recovery times and less muscle fatigue, allowing for more effective training sessions.

Pain Relief and Prevention

Full leg air compression sleeves are also highly effective in providing relief from pain and preventing future discomfort. Whether you’re dealing with chronic conditions like varicose veins or simply experiencing leg pain from standing or sitting for long periods, these sleeves can help. The compression reduces swelling and inflammation by promoting efficient fluid drainage, which alleviates pain and discomfort. Regular use can also help prevent these issues from reoccurring, making them a valuable tool for long-term leg health.

Convenience and Ease of Use

Another attractive feature of full leg air compression sleeves is their convenience. Designed for home use, these devices are easy to incorporate into any daily routine. With user-friendly controls and customizable settings, individuals can tailor the compression therapy to their specific needs, ensuring maximum comfort and effectiveness. This convenience makes it possible for anyone to experience professional-level recovery and pain management without leaving their home.

Holistic Health Benefits

Beyond immediate relief and recovery, full leg air compression sleeves contribute to overall leg health. Improved blood flow ensures that muscles and tissues receive an adequate supply of oxygen and nutrients, enhancing overall function and resilience. This holistic benefit is particularly appealing to those looking to maintain optimal leg health over the long term.

The rising popularity of full leg air compression sleeves is a testament to their effectiveness and convenience. As more people discover the comprehensive benefits these devices offer, they are becoming an essential part of modern wellness routines. Explore the full range of HoMedics air compression sleeves at HoMedics.com.au and experience the transformative benefits for yourself.

#1 Leader in Online Fitness

We've teamed up with Sam Wood, the #1 Leader in Online Fitness to hear how he trains and takes care of this body post work-out. 

Q1: Sam, What is your Wellness Philosophy? How do you try to be at your best, everyday?

I have a few really simple principals that I live by every day. Obviously, number one for me is family comes first.

The second is progress not perfection, and this is so important when it comes to health, fitness and wellbeing in general. We are always going to fail if we aim for perfection – it is unrealistic, it is unsustainable. And ultimately it leads to burn out, low motivation and low self-confidence. I motivate myself, my clients and my 28 members by focusing on small wins. Small steps lead to big goals. If you focus on the process of hitting small wins, the progress starts to add up. It’s been a really valuable mindset shift for me and so many people I’ve worked with.

The third is plan for success. Setting goals is one thing, but if we don’t plan how we are going to get there, it’s unlikely we’ll succeed. I plan my day with Snez and the girls, I plan so I can get my workouts in and get my work done. I plan so that my meals are healthy throughout the day and I’m not having to reach for junk because I haven’t prepared anything. Planning is key.

And the fourth is you can’t pour from an empty cup. I think it can be a slippery slope for people in the fitness industry and people engaging in a lot of training to neglect looking after their fitness beyond working out and eating right. And while those two aspects are very important, you should engage in self-care every day. Something as simple as a good stretch, a few minutes of meditation, taking your supplements to aid your recovery. Even making sure your night-time rituals are in check so that you get a good sleep. Take care of you, so that you can keep going and be your best.

Q2: What does a day in life of Sam Wood look like? Between your family, training platform and now author

1. Every day is different, but one thing that’s always the same is quality time with the family. A general day might look like…

• Up at 6am as the ‘Charlie alarm’ sounds
• Play with her and Willow until around 7.30am as we try and give Mum a sleep in as she’s extra tired with baby at the moment
• Walk Hendo and get my morning coffee while answering emails and getting started on my workday
• Break for an omelette or smoothie for breakfast at around 11
• Work from 11:30am to 4pm with lunch in there somewhere
• Train from 4-4:45pm
• Try and be home to help with dinner, bath time and quality time with family
• A little more work from 7-8
• Quality time with Snez from 8-11 and then head to bed

Q3: What's something you know now about health (be it training, eating or general wellbeing) that you wish you'd known five or 5 years ago?

I learn increasingly how beneficial good quality self-care is, and how much it contributes to bettering yourself and achieving more and more moving forward. Keeping fit, working out – they’re so essential to staying healthy and living a long and happy life. But we can’t always have our body under stress. We need to look after our muscles and our nervous systems, if we want to maintain healthy lifestyles.

Q3: How do you recover after a workout?
After a good workout, I always do a nice gentle cool down and a stretch to make sure my muscles and joints are happy, I will then use my HoMedics Massage Gun which I find amazing for releasing tension and increasing circulation after my body has been under strain. Obviously if I’m working my body really hard I’m at risk of pulling up sore, or worst case - injuring myself. So, my HoMedics Massage Gun really helps provide that additional layer of recovery.

Click Here to Shop the HoMedics Therapist Select Massage Gun

We’ve all been there. After a long day (or week!) of work, you just want to curl up on the couch and binge-watch your favorite show or enjoy a movie marathon.

It can be challenging to stay motivated to exercise or stay committed to goals when you don’t know where or how to start. And after over a year of unprecedented motivation depletion, we could all likely benefit from a shake-up to our routines.

SETTING BOUNDARIES WITH APPS, EMAILS, AND SOCIAL MEDIA

We all know the internet can be toxic. From stressing yourself out with constant news consumption to comparing your workout routine to the influencers you follow to worrying about how many likes you’ll get on your post, the constant comparison between your real life and others’ often faked fabulous lives on social media isn’t healthy, and constantly being attached to your work-related apps isn’t great either.

If you have to use social media for work, set a schedule and then delete the app from your phone. If you don’t have to use it for work, limit yourself to a certain amount of scrolling every week or just on the weekends. And if you need something to guilt you into cutting back on your social media use, the screen-time function in iPhone settings will let you know exactly how long you’ve been on your phone each day, the average time you’ve spent on your phone over the course of a week, and it’ll even tell you how long you scrolled through Instagram. On the other hand, it also features a downtime function where you can choose when you won’t be able to access certain apps, like Twitter, IG, text messages, and even work-related apps.

WRITE DOWN YOUR GOALS AND THOUGHTS

Another way to combat your lack of motivation is to write down what your goals are, why, and how you want to accomplish them, and the negative thoughts that are standing in your way so you no longer have to hear them in your head. Seeing your goals written out in detail can make them seem less daunting so you’re more likely to pursue your goals. It also helps you remember to accomplish them.

Writing down your goals can also enhance your productivity, self-esteem, and commitment levels (bonus points for the boost of dopamine you get when you actually accomplish them). In an article written by Hara Estroff Marano for Psychology Today, she suggests considering the following steps as you write them out:

• Visualize your goal.
• Why do you want to achieve your goal and how will it make your life better?
• What steps do you need to take to accomplish your goals? Don’t be afraid to adjust your timeline along the way!
• Invite a friend to join—it’s easier to stay motivated when you’re being held accountable.
• Think about what it’ll feel like when you finally accomplish your goal.
• Don’t forget to reward yourself along the way.

REACH OUT TO FAMILY AND FRIENDS

It’s important to find a group of people you can lean on when times are tough, whether that’s family, friends, or even coworkers.

According to an article published by the NCBI, support from loved ones is an essential part of building resilience to stress and can help with the symptoms of traumatic events. So, even if your relationship with your parents or siblings isn’t the best, reach out to friends and set up a weekly phone call, text thread, or video chat to talk about your week. In order to stay social outside of your friend group, consider taking online classes, joining a gym, or volunteering in your community.

SOURCES

Some helpful tips to keep you productive