I Retired My Massage Gun For This Recovery Tool (& I'm Way Less Sore)

Massage guns play a useful role in recovery. Research shows percussive therapy from massage guns can reduce pain1, while also improving muscle strength and flexibility. But massage guns only target small areas at once, making using them a tedious process.

That's why I was immediately drawn to Chirp's new RPM or rolling percussive massager. The hybrid device combines a massage gun and foam roller into one unit to boost recovery, release tension, and alleviate discomfort.

Contrary to popular belief, delayed onset muscle soreness (DOMS) is not due to lactic acid build-up. Rather exercise breaks down muscle tissue and causes tiny micro-tears that trigger your body's inflammatory response.

So how does percussive therapy help? The underlying theory is that massage guns can increase blood flow to the inflamed area (which allows waste to be removed and white blood cells to travel towards the injured area)—just as long as their vibrations are at least 30hHz.

My Chirp arrived at my door nearly five months ago, and it's quickly become an essential part of my recovery routine. Although I prefer to turn my Kineon Laser to reduce existing inflammation, the Chirp is my one-stop-shop for preventing it in the first place.

Depending on my workout and the area I want to use the Chirp, I'll rotate between the five intensity settings. While I like the highest setting for my glutes and lower back, I prefer to keep it around a 3 on my shoulders.

My favorite way to use the Chirp RPM is with the included storage base. This setup allows for hands-free treatment, so I can focus on targeting the exact body part that I want without fiddling with the controls.

While you have to be careful not to put too much body weight on the device—more than 60 pounds of weight will force it to stall—I've found this treatment to be the best way to tackle my quads and glutes after a heavy leg day.