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Introduction

I must admit I’ve been watching Bob and Brad videos on YouTube for a while and find them extremely informative and entertaining. The are both knowledgeable physical therapists and give great, practical advice on how to get fit, stay healthy, and pain-free.

I’ve always found their advice sound and so when I was asked to try their Q2 Mini Massage Gun I was intrigued to see how a product they developed would perform.

Before we run headlong into the Bob and Brad Q2 Mini Massage Gun review we will take a look at what massage guns are, then the different types of massage guns and the benefits of massage therapy for athletes and triathletes.

As an athlete or triathlete, you more than likely push your body to the limit, subjecting your muscles to intense strain and stress. To maximize performance and minimize the risk of injuries, you will be seeking various methods to optimize your recovery. Among the latest innovations in athletic recovery, massage guns have gained immense popularity due to their ability to provide targeted relief and promote faster healing.

In this article, we will explore the benefits of massage guns for athletes, discuss different types and features, look at the Bob and Brad Q2 mini massage gun in depth and explore alternative types of massage for athletic recovery.

The Bob and Brad Q2 mini massage gun and study case

Types of Massage Guns

There are many different types of massage guns on the market today, here are the two main types.

Percussive Massage Guns

Percussive massage guns are the most common type and utilize a pulsating motion to deliver rapid and concentrated pressure to the muscles. They are versatile and offer adjustable speeds and intensities to cater to different athletes' needs.

Vibration Massage Guns

Vibration massage guns generate high-frequency oscillations that penetrate deep into the muscles, providing gentle vibrations. They are ideal for athletes who prefer a milder massage or have a lower pain threshold.

The Bob and Brad Q2 mini-massage gun is a percussion type of massage gun.

Benefits of Massage Guns for Triathletes and Athletes

At pretty much every triathlon, running, cycling, and swimming race or events you will see a massage tent and massage guns and for good reason - massages are great for recovery.

In a systematic literature review by the University of Staffordshire and Open University they found that “percussive therapy delivered by massage guns can help improve acute muscle strength, explosive muscle strength and flexibility, and reduce experiences of musculoskeletal pain. These devices may provide a portable and cost-effective alternative to other forms of vibration and interventions”.

Here are some of the other benefits of massage gun therapy.

Accelerated Muscle Recovery

One of the primary advantages of massage guns is their ability to enhance muscle recovery. The deep vibrations produced by massage guns help increase blood circulation, which aids in the removal of metabolic waste and delivers oxygen-rich blood to the muscles. This promotes faster healing and reduces muscle soreness after intense workouts.

Decreased Muscle Tension

Athletes often experience tightness and knots in their muscles due to physical exertion. Massage guns target these areas, applying pressure and releasing tension through rapid pulsations. This helps to alleviate muscle tightness, improve flexibility, and restore the natural range of motion, ultimately enhancing athletic performance.

Injury Prevention

Regular use of massage guns can contribute to injury prevention. By reducing muscle tension and promoting proper blood flow, massage guns help prevent the formation of adhesions and scar tissue. Additionally, the targeted vibrations of massage guns can enhance joint mobility and improve muscle coordination, reducing the risk of strains, sprains, and other common athletic injuries.

Pain Relief

Athletes often experience muscle pain, especially after intense workouts or competitions. Massage guns offer a non-invasive and drug-free solution for pain relief. The deep tissue massage provided by the devices helps to alleviate pain by stimulating the release of endorphins, the body's natural painkillers.

Review of the Bob and Brad Q2 Mini Massage Gun

Price: £59.99 Amazon UK

€69.99 Amazon ES

$59.49 Amazon US

Weight: 435 Grams

Size: 14.5L x 8.4W x 4.6H centimetres

Battery: Rechargeable, 2500mAh lithium-ion Battery – lasts for up to 4 hours on a single 3.5 hour charge

Attachments: 5

Speed Settings: 5                                                       

Amplitude: 7mm

The Q2 mini massage gun has been developed by Bob and Brad the most well-known physical therapists on the web with a YouTube channel ranking of over 4.7 million followers who provide their followers with top tips on how to relieve pain and stress in the body. 

Who are Bob and Brad?

Bob Schrupp is the former owner of Therapy Network, Inc., a rehabilitation agency that provided physical therapy, occupational therapy, and speech language pathology services in Minnesota, USA. Brad Heineck is a certified strength and conditioning specialist and specialises in back and neck pain as well as sports medicine. He is best known for his ability to customize therapy equipment to suit his patient’s needs. 

The Bob and Brad YouTube Channel

The Q2 Mini Massage Gun

The Q2 mini massage gun was developed to be a small, lightweight travel massage gun to provide pain relief and accelerate athlete recovery.

After an injury or workout, your body repairs itself - but slowly. The Q2 Mini Massage Gun intense vibrations provide immediate pain relief, and wake up muscles throughout your body, triggering a myofascial release and enhancing your body’s ability to regenerate cells and repair itself.

As a coach I’m always on the look out for the best products to help my athletes recover well so they can train well and pain free. I also look for products that are effective, are low cost but built to last. The Q2 mini massager meets all my criteria.

First Look

When I unboxed it (you can see the unboxing video here) the most striking thing was the size and weight, it was much smaller and lighter weight than other massage guns I have used. This makes the Q2 ideal for taking travelling and on race days. As triathletes we have a lot of kit to take to races and training so having a good quality massage gun that does not take up much room is perfect.

I took it out of the box and powered it up and it was very quiet thanks to its proprietary brushless DC motor. This means you can use it anywhere – even watching the TV – without disturbing others.

It charges using a USB Type-C connector which is the same as my phone so when I travel, so I can take one charger and cable for my phone and massage gun. Even less to pack!

The premium case protects the gun, charge cable and 5 attachments is compact and easy to throw in your gym bag or travel suitcase.

Massage Levels and Operation

There are 5 levels of massage vibration, but I found that level 1 was good enough for me! The gun is covered in latex so feels great and won’t slip out of your hand. Being small and light weight, you can use it at lots of different angles and hard to reached places for longer than a lot of large massage guns. It’s easy to hold which reduces the strain on your wrist and hands so even people with arthritis should be able to use it.

It's not only great for post workout muscle soreness relief but also for muscle and joint soreness and chronic aches and pains.

What’s in the Box?

The box contains a premium quality carrying case, massage gun, 5 massage attachments, USB Type-C charge cable, user manual and two extra rubber ring washers.

Do I need two Massage Guns?

I would imagine you may be asking “but do I need to get two massage guns – the Q2 mini massage gun and a larger one?”. For me the answer is no. Even though the Q2 is small it is constructed well and can be used in all situations. I have a large, heavy massage gun and know the Q2 is just as good and in certain situations - like massaging hard to reach areas – it’s better. 

The Q2 Mini Massage Gun Attachments

There are 5 attachments in the Q2 mini box and here are the common uses for each.

I found if I use the padded air head cushion attachment in the lowest level gives a gentler vibration type massage and gives a deep massage which is good for very sore muscles.

The smooth round head attachment can be used over clothes so if you are in an open area this is a great attachment to use. The rubber ball is good for larger muscles, tender areas like your calf’s and used for cross muscle fibre massage.

The bullet head is goof to dig deeper into larger muscles or areas like your feet – but very gently.

Unboxing of the Bob and Brad Q2 Mini Massage Gun on the ChiliTri YouTube Channel

My Top 3 Attachments

For me my favourite attachment is the Air Head / Air Cushion attachment with the massager on setting 1. I use it to start my massage as it’s gentle and forgiving. I can find out the areas where I’m a bit sorer and need more work. It’s a bit like an exercise warm up!

Then I choose the Round Head to work on the areas that need more attention with cross fibre or with fibre work.

I also like the smooth head if I need to massage over clothing if I’m out and about or if an athlete wants to borrow the massage gun.

My 3 favourite attachments for the Q2 mini massage gun - Round, Air Head and Smooth Dome.

My 3 Top Tips for using the Q2 Massage Gun

• If you are just starting out with a massage gun, then use the Air Head attachment in setting 1 and get used to the motion and where it’s comfortable for you to massage. This combination is forgiving and even if you go a little too close to bony area where you should not be massaging it won’t cause too many issues.
• If you are short on time, then concentrate on a small area for a few minutes throughout the day. There’s no need to set aside hours to do a full massage.
• When you first use the device, you may think it does not work when you press the on button but it does need a press and hold to power on and the same when you power off. Make sure you power off fully to preserve the battery.

Using a massage gun is personal to you so find out what works for you and your muscles.

The Best Areas to Use a Massage Gun for Triathletes

It’s important to know which areas you can massage with a gun and those areas you need to avoid. Here’s a summary of these areas.

Pecs and Shoulders

For swimmers the round head is good to use on your pecs and shoulders. It’s best to use the gun sideways across the shoulder muscle fibres.

Quads, Hamstrings and Glutes

For cyclists and runners then the quads, hamstrings and glutes are great places to massage. The round head and smooth round head over clothing is best for these areas. Don’t push too hard on your quads. The great thing about a massage gun it that you can feel when it feels good and when there is a little pain so can back off. If you do feel pain in a particular spot massage around the area and not on it.

For you hamstrings you can sit down on the edge of a seat and apply the massage gun to and area then use the “flossing” technique. This is best done with socks on and on a smooth floor and move your foot forwards and backwards.

For your glute area lay on the ground on your side and use the smooth round head around your piriformis and into your glutes. But be mindful of anything too tender and massage around these areas.

In this position you can also massage your IT band with the round spongey attachment.

Forearms and Calf’s

Cyclists can suffer from sore wrists and forearms so to reduce the pain here you can use the small head for the muscles in the forearms and round head closer to your elbows. Use the gun from the side and massage across the muscle fibres.

Runners and cyclists can get tight calf’s so you can use a massage gun to reduce pain and tightness. Depending on how tight they are you can use either the round head or bullet attachments. You can use the gun across and with the muscle fibres.

Areas to Avoid when using a Massage Gun

Bob and Brad say you should avoid the lymph nodes in places like the back of your knees, groin, arm pit, head, and neck.

They also say you should not use a massage gun on nerve riche areas like the armpit, funny bone in your elbow, wrists, sciatic nerve, back of knees, Achilles tendon, neck and head.

The Q2 mini massage gun fits in the palm of you hand

Alternative Types of Massage for Athletes

Deep Tissue Massage

Deep tissue massage is a manual technique performed by a massage therapist. It involves applying sustained pressure to the deep layers of muscle tissue to release tension and restore flexibility. This type of massage can be highly beneficial for athletes, especially during injury rehabilitation.

Sports Massage

Sports massage is specifically designed for athletes and focuses on improving performance, preventing injuries, and aiding recovery. It combines various techniques, including deep tissue massage, stretching, and joint mobilization, to address specific athlete needs.

Foam Rolling

Foam rolling, also known as self-myofascial release, involves using a cylindrical foam roller to apply pressure to specific muscles. Foam rolling helps break down adhesions and knots, improve blood flow, and reduce muscle tightness. It is a cost-effective and easily accessible alternative to massage guns.

Both foam rollers and massage guns are popular tools for self-myofascial release and muscle recovery. While they serve similar purposes, there are some considerations for when to use each one:

Foam Roller Uses

• Broad surface area. Foam rollers typically have a larger surface area, allowing you to target broader muscle groups like the back, thighs, and calves.
• Gentle pressure. Foam rollers provide a more even distribution of pressure over the muscles, making them suitable for beginners or those who prefer a milder massage.
• Spine and larger muscle groups. Foam rollers are better suited for rolling along the length of the spine or larger muscle groups where you can apply sustained pressure and control the intensity.

Massage Gun Uses

• Focused and localized treatment. Massage guns are ideal for targeting specific areas or smaller muscle groups, such as the neck, shoulders, forearms, or feet. The concentrated pulsating action allows for precise targeting.
• Deep tissue massage. Massage guns can penetrate deeper into the muscle tissue, providing a more intense and thorough massage compared to foam rollers.
• Time efficiency. The percussive action of a massage gun can cover larger areas quickly, which is beneficial if you have limited time for your recovery routine.
• Convenience. Mini massage guns like the Q2 are small and can be easily taken with you to the gym, training sessions and races.

Ultimately, the choice between a foam roller and a massage gun depends on personal preference, the specific muscle groups you want to target, and the intensity of massage you desire. Some athletes may find value in using both tools interchangeably depending on their needs. It's essential to listen to your body and adjust the pressure and technique to avoid any discomfort or injury.

Photo by Ketut Subiyanto        Foam Rolling as a commentary technique for the Q2 mini massage gun

Conclusion

Massage guns have revolutionized the way athletes approach recovery and performance optimization. With their ability to accelerate muscle recovery, decrease muscle tension, prevent injuries, and provide pain relief, massage guns have become a popular choice among athletes of all levels.

The Bob and Brad Q2 Mini Massage Gun is light weight and small so ideal for taking travelling and to races. It’s small but packs a punch! Plus, with the 5 attachment heads and 5 power settings I’m sure you will be able to massage every muscle you use for triathlon and be able to train for longer. It’s quiet and lasts for 4 hours on a single charge so you can use it anywhere.

Massage guns are a convenient self-care tool that can complement professional massages or provide quick relief. The Q2 mini massage gun is a quality massage gun which is great value for money and a convenient way to ease tired muscles.

For a comprehensive and personalized massage, it is advisable to consult with a healthcare professional or a licensed massage therapist who can guide you in choosing the most suitable massage techniques and tools based on your specific needs.

Whether it's a massage gun like the Q2 mini massage gun, manual massage, foam rolling, or other forms of massage, incorporating these massage practices into your routine can contribute to improved athletic performance, enhanced recovery, and overall well-being.

Karen Parnell is a Level 3 British Triathlon Coach, 8020 Endurance and IRONMAN Certified Coach, WOWSA Level 3 open water swimming coach and NASM Personal Trainer and Sports Technology Writer. 

Need a training plan? I have plans on TrainingPeaks and FinalSurge marketplace:

TrainingPeaks

FinalSurge

8020 Polarised Training Plans

I also coach a very small number of athletes one to one for all triathlon distances, open water swimming events and running races, email me for details and availability. karen.parnell@chilitri.com

Bob and Brad with their guns out!

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FAQ: Massage Guns

What is a massage gun?

A massage gun is a handheld device that uses percussive or vibrational therapy to provide deep tissue massage. It typically features a motor that generates rapid vibrations or pulsations, which are transmitted to the muscles through various attachments.

Who are Bob and Brad?

Physical Therapists Bob Schrupp and Brad Heineck have over 60 years of combined experience in the physical therapy field. They are two physical therapists who set out to provide the best collection of get-fit, stay-healthy, and pain-free information anyone could find. As of today, they are the most famous physical therapists on the internet! (In their opinion). You can call them Bob & Brad.

Along with inventing a growing number of products, Bob & Brad have become active (and trusted) voices on social media. With over 4.7 million YouTube subscribers, Bob & Brad are proud to have helped millions of people of all ages navigate physical challenges, enjoy better health, and have a laugh or two along the way.

How do massage guns work?

Massage guns work by delivering rapid pulsations or vibrations to targeted muscles and tissues. This helps increase blood flow, relax muscle fibres, reduce tension, and alleviate soreness. The intensity and speed of the massage gun can usually be adjusted to suit individual preferences.

What makes the Bob and Brad Q2 mini massage gun different from other massage guns?

The Q2 mini massage gun is small, lightweight, very quiet and great value for money. The gun include a versatile Air Head attachment which is not available with many massage guns. It's small and lightweight form factor means it can be used for longer, reach difficult to reach areas and can be used by those affected by arthritis in their hands.

What are the benefits of using a massage gun?

The benefits of using a massage gun include accelerated muscle recovery, decreased muscle tension, injury prevention, pain relief, improved blood circulation, enhanced range of motion, and relaxation. Regular use of massage guns can also help with stress relief and promote overall well-being.

Are massage guns suitable for everyone?

While massage guns can be beneficial for many individuals, they may not be suitable for everyone. It's important to consult with a healthcare professional, particularly if you have any pre-existing medical conditions or injuries. They can advise you on whether using a massage gun is appropriate for your specific situation.

Are massage guns safe to use?

When used properly and according to the manufacturer's instructions, massage guns are generally safe to use. However, it's important to avoid applying excessive pressure or spending excessive time on one area to prevent potential bruising or discomfort. It's always recommended to start with lower intensity settings and gradually increase as needed.

Can massage guns replace traditional massage therapy?

While massage guns can provide many benefits like traditional massage therapy, they are not intended to replace the skills and expertise of a licensed massage therapist. Massage guns are a convenient self-care tool that can be used for maintenance between professional massages or for quick relief, but they cannot replicate the full range of techniques and personalized approach of a trained therapist.

Are there any alternatives to massage guns?

Yes, there are several alternatives to massage guns. These include traditional manual massage techniques performed by a professional massage therapist, foam rolling, self-massage using handheld massage tools, and even techniques like stretching and yoga, which can help improve flexibility and release tension in the muscles.

Can massage guns be used for athletes only?

While massage guns are commonly used by athletes to aid in their recovery and performance, they can be beneficial for anyone seeking muscle relaxation, pain relief, or improved circulation. Individuals who engage in physical activities, have sedentary lifestyles, or experience muscle tension can also benefit from using massage guns.

What are the different types of massage?

There are numerous types of massage techniques, each with its own focus and benefits. Some commonly practiced types of massage include Swedish massage, deep tissue massage, sports massage, Thai massage, shiatsu massage, aromatherapy massage, and hot stone massage, among others.

What is Swedish massage?

Swedish massage is one of the most popular types of massage. It involves long, gliding strokes, kneading, and circular motions, combined with joint movements. Swedish massage aims to promote relaxation, increase circulation, and relieve muscle tension.

What is deep tissue massage?

Deep tissue massage targets the deeper layers of muscles and connective tissues. It uses firm pressure and slow strokes to release chronic muscle tension and knots. Deep tissue massage is often used to address specific muscular issues and promote pain relief.

What is sports massage?

Sports massage is designed for athletes and individuals engaged in physical activities. It incorporates techniques from various massage modalities to prevent and treat sports-related injuries, improve performance, and aid in recovery. Sports massage typically focuses on specific muscle groups and may include stretching and joint mobilization.

What is Thai massage?

Thai massage, also known as Thai yoga massage, combines acupressure, assisted stretching, and passive yoga-like movements. The therapist uses their hands, elbows, knees, and feet to apply pressure and facilitate stretches. Thai massage aims to improve energy flow, flexibility, and overall well-being.

What is shiatsu massage?

Shiatsu massage originated in Japan and involves applying rhythmic pressure with fingers, thumbs, palms, and elbows to specific points on the body. It aims to balance the body's energy flow and promote relaxation. Shiatsu massage is often performed on a mat or futon, with the recipient fully clothed.

What is aromatherapy massage?

Aromatherapy massage combines the therapeutic benefits of massage with the use of essential oils. The massage therapist incorporates essential oils, which are selected based on their specific properties, to enhance relaxation, uplift mood, or address specific concerns such as stress, pain, or inflammation.

What is hot stone massage?

Hot stone massage involves placing smooth, heated stones on specific points of the body while performing massage techniques. The heat from the stones helps to relax muscles and promotes deep relaxation. Hot stone massage can also incorporate other massage techniques based on the individual's needs.

Can I choose a massage technique based on my needs?

Yes, you can choose a massage technique based on your specific needs and preferences. If you are looking for relaxation and stress relief, Swedish or aromatherapy massage might be suitable. For specific muscle issues or chronic tension, deep tissue massage can be beneficial. If you are an athlete or looking for enhanced sports performance, sports massage may be the right choice. Consulting with a qualified massage therapist can help determine the most appropriate massage technique for your needs.

Are there any massage techniques to avoid?

While most massage techniques are safe and beneficial, some techniques may not be suitable for everyone or may require modifications. For example, certain deep tissue techniques may be too intense for individuals with certain health conditions or injuries. It's important to communicate openly with your massage therapist, disclose any relevant health information, and inform them of any discomfort or concerns during the session.

Remember, massage techniques can vary, and it's essential to communicate your goals and any specific issues or preferences to the massage therapist to ensure a safe and effective session. Consulting with a licensed massage therapist can provide personalized recommendations based on your individual needs.

References

(PDF) The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review (researchgate.net)

Massage Gun Heads: How to Choose the Right One (ptprogress.com)

Bob and Brad using the Q2 min massage gun

Bob and Brad website

Bob and Brads advice on which parts of the body to massage with a massage gun.

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