7 Science-Backed Reasons Theragun is the Best Massage Gun for Your Recovery
Authors: Therabody Scientists: Michelle Darian, MS, MPH, RD, LDN; Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP
Whether you're sore from a workout, stiff from sitting or standing too long, or achy from running after toddlers all day, a massage gun can bring you relief. Just make sure it's a Theragun® because you deserve recovery that's validated by science.
The Theragun was invented in 2008 by Dr. Jason Wersland and hit store shelves in 2016. It was the first handheld device for percussive therapy that people could buy on their own and use in the comfort of their own home. Percussive therapy is a form of targeted, rapid muscle treatment that uses quick, repetitive pulses to stimulate blood flow, release tension, and help accelerate recovery. [1, 2]
Since the original Theragun was released in 2016, it has evolved into even more sleek and effective models — some of which combine percussive therapy with other modalities. (For example, the Theragun PRO Plus also includes heat, vibration, and cold therapy).
While the market has grown, Theragun remains the original massage gun and continues to set the standard for percussive therapy devices. So, with other massage guns out there, why choose a Theragun?
1. Science-backed from day one
Wersland integrated his clinical expertise into the Theragun from the very beginning. At the time, he was personally struggling with pain after a motorcycle accident and was looking for a way to address the pain without medication or surgery. Wersland experimented with different tools, landing on early prototypes for the Theragun.
He iteratively tested different components one at a time to learn how they impacted the outcomes he wanted to feel. This helped him understand how frequency, amplitude, torque, and attachment design all played a role in pain and tension relief. Now, Theragun technology delivers the perfect combination of depth, speed, and power to target muscles for faster recovery.
Working with engineers, they patented a triangle grip that allows users to easily hold the device in different positions with a lighter grip, reducing strain on the hands, wrists, and arms. This enables strain-free access to major areas of the body that commonly hold tension, including hard-to-reach spots like the lower back.
These devices meet medical-grade standards and are registered medical devices by the Food and Drug Administration (FDA), meeting strict quality and safety standards. Few (if any) other massage guns are held to these same standards and lack rigorous testing.
2. Scientifically proven benefits
Theragun isn't just built on science; it’s backed by it. With 16 studies and counting, Therabody continues to lead the industry in research on percussive therapy. These studies are conducted by independent universities, research institutions, and Therabody Labs to quantify the device’s benefits.
The end result? Consumers know exactly how this product will benefit their health and well-being, and researchers build on this growing body of evidence in their own work.
Here’s a quick summary of what some of these key studies have shown over the years.
- A 2021 study found that just 2 minutes of Theragun use provided the same recovery benefits as a 15-minute manual massage after intense exercise. It was also more efficient than foam rolling and vibration therapy. [3]
- Participants in a 2021 study who received Theragun treatment between sets completed 12% more reps than those who didn’t — indicating the device helped delay fatigue and sustain muscular endurance. [4]
- In 2023, researchers found that just 2 minutes of Theragun use improved range of motion, tissue relaxation, and reduced stiffness and tone in the hamstrings. These changes support faster recovery and enhanced movement. [5]
- A 2024 Biostrap Labs study found that 87% of users who followed a Theragun sleep routine fell asleep faster, while 70% experienced more efficient sleep. Heart rate variability improved by 25%, and soreness decreased by 9%.
- In a 2024 study on male soccer players, both Theragun and cold water immersion reduced muscle soreness. But only Theragun improved muscle strength. Cold plunging also showed signs of increasing muscle stiffness, which could hinder performance. [6]
- A 2025 study found that using Theragun for 4 minutes per leg, three times per week, led to a 5.8% increase in hamstring flexibility and 5.6% in calf flexibility. [7]
Overall, the Theragun is the most scientifically studied percussive therapy device on the market. From improving mobility and circulation to supporting strength and sleep, its benefits are consistently validated by data to improve the performance and wellness of everybody from elite athletes to busy parents and anyone in between.
3. Only portable option with heated percussive therapy
The newest Theragun Mini model in the lineup is the Theragun Mini Plus. This is the only travel-sized Theragun with heat-enhanced therapy for faster relief and recovery.
Heat therapy promotes blood flow and circulation to the treatment area — delivering oxygen and nutrient-rich blood that helps relieve stiffness and soreness. This complements percussive therapy, which also helps to increase circulation and target tension. [8]
This heated percussive attachment reaches its max heat in under a minute and gets 30% warmer than leading competitors, providing soreness and tension relief 3x faster than percussive therapy alone.
If you’re looking for something compact, lightweight, and ready to throw in your gym bag or carry-on, then the Theragun Mini Plus is the way to go.
4. Multiple attachment options
No two muscle groups (or recovery needs) are the same. That’s why Theragun devices are designed with a range of interchangeable attachments, so you can tailor each treatment to your body.
These smart, easy-to-swap heads deliver focused relief for soreness, tension, stiffness, and more.
Here’s how just a few of them work:
- Standard ball attachment: This is ideal for all-over use, which is why it comes standard with most Theragun models. It helps relieve general soreness and activate both small and large muscle groups.
- Dampener attachment: Designed for sensitive or tender areas, this attachment comfortably reduces aches and discomfort with soothing, low-impact pressure.
- Wedge attachment: Opt for this attachment to help with “scraping” and “flushing” muscles for firm, controlled pressure, especially around tight spots like the shoulder blades or IT bands.
- Vibration plus attachment: This is a gentler option that delivers soothing vibration to ease tension and soreness in sensitive joints and muscles.
- Heated percussive plus attachment: This is the head that combines heat and percussive therapy for deeper, faster recovery and relief from stiffness.
- Cold plus attachment: Looking for a cooling option? This head helps reduce swelling, inflammation, and joint pain.
5. Accessible education that empowers self-care
A wellness routine should be simple, approachable, and effective, and that’s why Theragun devices are designed to be intuitive and easy to use right out of the box.
The Therabody app also offers step-by-step expert-guided routines tailored to your goals. Routines range from 4 to 15 minutes and guide you where and how to move the Theragun to target different muscles to relieve post-workout soreness, loosen up before a run, or improve sleep.
As your activities change, so too do your recovery needs. From beginner how-tos to more advanced protocols, Therabody’s expert-led content evolves with you for personalized care.
6. Coach by Therabody integration
And for the most personalized experience yet, Coach by Therabody is now available for free in the Therabody app. Coach removes the guesswork from figuring out what your body needs to recover and perform better. It uses the latest scientific research to customize plans tailored to your fitness goals and activity data (from trackers like Garmin, Apple Health, Strava, or Google Fit) and recommends routines that reflect what your body actually needs based on your activities that day.
You’ll be guided to the right routine with clear instructions on which muscle groups to target, which settings or attachments to use, and how long to treat them. Knowing how to recover shouldn’t be confusing, and Coach gives you the support you need to feel confident and in control of caring for your body.
7. Constructed from high-quality, durable materials
The Theragun is designed to last with you through everything (including intense workouts, long hikes, recovery sessions, and everyday stress relief). So, every device is made with high-quality materials and precision engineering to deliver reliable performance session after session.
Take the new Theragun Prime (6th Generation), for example. As our most durable Theragun yet*, it features an impact-resistant rubber exterior and reinforced corners to handle the wear and tear that comes with being tossed, dropped or dragged through your toughest days.
You live an active life. Your recovery tools should be able to keep up.
Key takeaways
- Theragun is the original massage gun that has set the standard for percussive therapy devices.
- Theragun devices are backed by 16+ studies and are FDA-registered medical devices, setting them apart in quality and proven effectiveness.
- With interchangeable attachments, app-guided routines, and Coach by Therabody, you can personalize recovery based on your needs.
*Based on standardized maximum height repeated drop testing in comparison to all previous Theragun models. Real-world results may vary depending on use and handling.
References:
- How does vibration reduce pain?
- Influence of vibration on delayed onset of muscle soreness following eccentric exercise
- Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue
- Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training
- The Acute Effects of Theragun™ Percussive Therapy on Viscoelastic Tissue Dynamics and Hamstring Group Range of Motion
- The Acute Effects of Cold Water Immersion and Percussive Massage Therapy on Neuromuscular Properties and Muscle Soreness after Exercise in Young Male Soccer Players
- The impact of protocol designs for using massage guns on lower body flexibility: A randomised cross-over design study
- A Role for Superficial Heat Therapy in the Management of Non-Specific, Mild-to-Moderate Low Back Pain in Current Clinical Practice: A Narrative Review
