WHEN MASSAGE guns first appeared in 2016, they changed the game for recovery obsessives. The devices provide a combination of vibration and “percussion”—rapid punching by a mechanical arm—that can help relax muscles, reduce fatigue, and improve range of motion.
They work because the body responds to pressure, stretching, and force by increasing a function of the autonomic nervous system called parasympathetic activity, says Cameron Yuen, a physical therapist at Bespoke Treatments in New York City. That in turn promotes blood flow and nutrient uptake. Plus, it feels good.
To use, let the head of the massager glide over your skin, kneading the targeted muscle for a minute or two. If you find a cranky spot, add pressure, but don’t go overboard—too much force can cause the muscle to contract. And…