Foam Roller vs Massage Gun — Which is Better?.

Both reduce muscle soreness. But they work differently. Here's when to use each.

Foam roller

You control the pressure. You can feel exactly where the knot is. Free, no batteries. But it takes effort — your own body weight.

Massage gun

Does the work for you. Percussion penetrates deeper. But expensive, heavy, and you can't reach your own back easily.

The combo

Foam roller for daily use. Massage gun for deep knots. If you can only afford one, get the roller.

How to use the roller

Roll slowly. 1-2 minutes per muscle group. Don't roll directly on joints or your lower back spine.