Should You Buy a Massage Gun? Why We Recommend Them to Our Clients

Massage guns, or tools as I prefer to say (gun and massage don’t seem to belong together, but for the sake of consistency we’ll stick with guns for this post) have become very popular for recovery and self care in recent years—and for good reason. As a massage therapist, and frequent user of one myself, I’ve seen firsthand how these devices can support muscle health, reduce soreness, and extend the benefits of professional massage. If you’ve been wondering whether a massage gun is worth it, my answer is yes—with the right approach, it can be a fantastic addition to your self-care routine.

Why Massage Guns Work

Massage guns use rapid percussion to stimulate muscles, boost circulation, and relieve tension. Think of them as a way to “wake up” tight or tired tissue. The rhythmic pulses increase blood flow, help flush out metabolic waste, and relax areas that tend to hold stress—especially after workouts, long commutes, or time spent at a desk.

Top Benefits of Using a Massage Gun

• Quick recovery: Perfect for post-exercise soreness or tight muscles after a long day.

• Daily maintenance: Keeps muscles flexible and reduces buildup of chronic tension.

• Convenience: You can use it anytime—morning, evening, at home, or even before a workout, and it doesn’t take much, 3-5 minutes to get benefits

• Boosts your professional massage results: Using a massage gun between sessions helps maintain your progress and prolongs the effects of hands-on therapy.

How to Use It Safely and Effectively

Start with the lowest speed setting and move the gun slowly over large muscle groups like the quads, calves, or back. Avoid bones, joints, and sensitive areas as the gun will have a tendency to bounce off of these harder tissues, not to mention feel uncomfortable. When you inevitably come across and area of tension, move a bit more slowly and intentionally, even sinking into the tissue a bit to get that area to relax and release. 

If you’re not sure where to start, ask your massage therapist for guidance. All of our therapists are experienced in using massage guns themselves, as well as demonstrating proper techniques to our clients. 

A GREAT COMPLIMENT TO MASSAGE THERAPY

While massage guns can’t replace the intuition and assessment that come from a skilled therapist, they make an excellent companion tool. Think of them as a bridge between your professional sessions—helping your body stay looser, recover faster, and feel better every day.

The Bottom Line

If you’re looking to take better care of your body, investing in a massage gun is a smart move. It’s like having a mini-massage on demand—one that helps you move better, recover faster, and fill in the gaps between massage sessions when an area of tension is getting in the way of your activity or peace of mind.

What We Recommend

The massage gun that we use and recommend based on quality, price point, battery capacity, and ease of use is called the Bob and Brad gun. Silly name? Sure, but it was designed by two Physical Therapists who have had a lot of success on YouTube with videos instructing their patients with stretching, exercising, and other PT related topics. Here’s an Amazon link if you’re interested, as well as a link to their site if you would like more information:

Amazon Link: 

https://www.amazon.com/Percussion-Handheld-Electric-Massager-Relaxation/dp/B09BB51M19?th=1

Bob and Brad Link:

https://www.bobandbrad.com/products/bob-and-brad-t2-massage-gun

As always, if you have any questions, please don’t hesitate to ask your therapist or email us at: info@bewellboston.com. 

- Jim

Stretch Before or After Exercise?

At Be Well Boston, we often recommend stretching to clients as a way to increase flexibility in restricted muscles, and more generally to simply perform and feel their best. One of the most common questions we hear is:

“Should I stretch before or after my workout?”

It’s a great question — and one that can make a real difference in how your body feels, performs, and recovers. Whether you’re training for a race, staying active at the gym, or simply keeping up with daily movement, knowing when and how to stretch can help prevent injury and support and prolong your massage therapy results.

Stretching Before Exercise: Dynamic Preparation

Before your workout, your muscles and joints need to warm up, not just lengthen.
That’s where dynamic stretching comes in — controlled, movement-based exercises that prepare your body for activity. In my experience, incorporating this warm up will help mentally prepare for exercise as well, essentially getting rid of the chatter of our day and preparing for what should be fun (yes exercise should be fun!). 

Benefits of dynamic stretching:

• Increases blood flow and muscle temperature, preparing muscles for the work they are about to perform

• Activates key muscle groups

• Enhances joint mobility

• Reduces the risk of injury

Examples of dynamic stretches:

• Walking lunges

• Leg swings

• Arm circles and shoulder rolls

• Light jogging in place, jumping jacks (my favorite) or mobility drills like body weight squats

⚠️ Avoid long static stretches before exercise. Holding a stretch for too long when your muscles are cold can temporarily reduce strength and performance.

Stretching After Exercise: Static Recovery

After your workout, your muscles are warm and pliable — the perfect time for static stretching, where you hold a stretch for 20–30 seconds, or even more if you feel comfortable doing so. Personally, I like to hold my post cycling stretches for one minute. That’s when I feel the most physical benefit, as well as properly cool down so I feel more relaxed and focussed moving on with my day. 

Benefits of static stretching after activity:

• Helps muscles relax and lengthen

• Reduces post-workout tightness

• Improves flexibility over time

• Promotes circulation and recovery

Examples of static stretches:

• Hamstring and quadriceps stretch

• Calf stretch

• Chest and shoulder openers

• Hip flexor stretch (kneeling lunge for ex.)

• Seated forward fold or child’s pose

Massage Therapy and Stretching: A Perfect Pair

Massage therapy and stretching work hand-in-hand. Regular massage helps reduce muscle tension, break up adhesions, and improve circulation — all of which make your stretching routine more effective.

At Be Well Boston, our therapists specialize in helping clients improve flexibility, recover from activity, and prevent injury. Whether you’re an athlete, an active professional, or simply want to move more comfortably, combining massage and stretching is one of the best ways to support your body.

The Takeaway

• Before activity: Use dynamic stretching (movement) to warm up.

• After activity: Use static stretching (holding) to cool down.

• For long-term benefits: Combine regular stretching with massage therapy.

More posts will follow with videos/pictures of specific stretches, as well as links to Yoga videos that we recommend. 

- Jim

Massage Therapy for Stress Management

I was inspired to write this post after I recently received an email asking if Be Well Boston works with clients who are “just coming in for stress relief”. My answer was a resounding “Yes, we do!”. 

Stress is often overlooked as a reason to experience physical pain and discomfort, and brushed off as something that we all need to learn to “cope” with, but 1. No one is impervious to the negative affects of stress in their lives, even if only occasionally, and 2. The physical affects are real, and can become problematic.

Chronic stress has become one of the most significant contributors to poor health, especially more recently as most of us are bombarded with information, much of it not pleasant, through social media, news feeds, and even emails . It affects not only our emotional well-being but also our physical systems — from muscular tension and fatigue to sleep disturbances and immune dysfunction. Massage therapy offers a clinically supported method to help reduce stress and restore balance in the body’s physiological processes.

Understanding the Stress Response

When we encounter stress, the body activates the “fight-or-flight” response, releasing hormones such as cortisol and adrenaline. While this response is helpful in short bursts, prolonged activation can lead to elevated heart rate, muscle tightness, digestive issues, and impaired concentration. No doubt anyone who’s reading this has experienced at least a few of these stress related symptoms at some point.  

Massage therapy helps counteract these effects by stimulating the parasympathetic nervous system — the part of the body responsible for rest and recovery. This shift promotes physiological relaxation and helps regulate the body’s stress-related systems, getting us back to the always desired state of homeostasis. 

the Benefits of Massage Therapy for Stress

A growing body of research supports the role of massage in reducing both the physical and psychological symptoms of stress. Clinical studies have demonstrated that massage therapy can:

• Lower cortisol levels, reducing the body’s primary stress hormone, which when elevated contributes to inflammation.

• Increase serotonin and dopamine, which promote mood stability and a sense of well-being.

• Reduce heart rate and blood pressure, supporting cardiovascular health.

• Relieve muscle tension, improving comfort and mobility.

These outcomes make massage therapy an effective adjunct to traditional stress management strategies such as exercise, mindfulness, and counseling.

Techniques We Commonly Used for Stress Reduction

Depending on individual needs, our therapists may incorporate a range of techniques to promote relaxation and balance:

• Swedish Massage – Utilizes long, gliding strokes to enhance circulation and calm the nervous system.

• Myofascial Release – Gently works on connective tissue restrictions that may result from chronic stress.

• Trigger Point Therapy – Addresses specific areas of muscular tension often linked to emotional or postural stress.

• Deep Tissue Massage - Works with the deeper tissue layers to release acute and chronic tension resulting from poor posture, repetitive strain, and chronic stress response

Integrating Massage into a Stress Management Plan

Massage therapy works best as part of a comprehensive wellness strategy. Regular sessions can help maintain lower baseline stress levels, improve sleep quality, and enhance overall mood regulation. For individuals managing conditions such as anxiety, insomnia, or tension-type headaches, consistent massage therapy may contribute to measurable improvements in quality of life. “Regular” and “Consistent” sessions can mean anything from weekly, monthly and even quarterly. Every individual’s needs are different, and we can tailor a specific treatment plan according to those needs. 

Conclusion

Stress is an inevitable part of life, but chronic stress does not have to be. Massage therapy offers a clinically validated, non-invasive method to help the body and mind recover from the ongoing effects of stress. Through regular treatment, clients often experience improved relaxation, resilience, and overall well-being.

If you’re interested in reading more about the body’s physical response to stress, I recommend the book “Our Polyvagal World” by Stephen Porges, it’s an interesting and helpful read for anyone who wants to gain a better understanding of the physical effects of stress. 

As always, if you have any questions about our services, please email us at: info@bewellboston.com. 

Runner's Knee - How Massage Therapy Can Help

With so many runners out and about enjoying this beautiful fall weather, we wanted to post an article discussing runner’s knee, an issue we treat at Be Well Boston quite often. Runner’s knee, also known as patellofemoral pain syndrome (PFPS), is a common condition that can cause aching discomfort around or behind the kneecap, often flaring up during runs, squats, or even walking up stairs.

The good news is, with the right approach, you can manage the pain and get back to enjoying your miles. Alongside strength training and stretching, massage therapy can be a powerful tool for relief and recovery.

How Massage Helps Runner’s Knee

Runner’s knee isn’t just a “knee problem”—it’s often linked to tightness, imbalances, or misalignment in the surrounding muscles. Massage therapy can help by:

• Releasing tension in tight muscles that pull on the kneecap, creating excessive pressure in and around the knee joint.

• Increasing circulation, which supports healing.

• Releasing trigger points in the thighs, hips, and calves that may refer pain to the knee.

• Supporting flexibility and alignment, which makes movement feel smoother and less painful.

Massage Techniques We Use to Treat Runner’s knee

1. Quadriceps Release
   Tight quads are a major contributor to knee pain. Gentle-to-deep massage helps reduce pressure on the kneecap by eliminating the strong pull of hypertonic quad muscles.

2. IT Band Work
   While the Iliotibial (IT) band itself can’t be “loosened,” (it’s actually a tendon connecting the TFL and Gluteus Maximus muscles to the outer knee, massage around the lateral thigh muscles and glutes can ease surrounding tightness, as well as release adhesions that occur between the IT band and quads. 

3. Hamstring & Calf Massage
   These muscles help control knee movement. Releasing tension in this area of the leg improves balance and reduces stress on the knee joint.

4. Trigger Point Therapy
   Targeting small, sensitive knots in the quads, glutes, or hamstrings can relieve referred pain in the knee.

Self-Care Between Massage therapy Sessions

These at-home strategies will help insure that the massage sessions are effective:

• Foam Rolling: Focus on the quads, hamstrings, and outer thighs.

• Massage Balls: Use them for targeted release in the hips and glutes.

• Gentle Stretching/Yoga: Prioritize the hip flexors, quads, and calves.

Safety First

Massage therapy should feel relieving, not aggravating. Keep these tips in mind:

• Avoid aggressive pressure directly on the knee joint, and keep this in mind with any kneeling quad stretches as well, better to perform side lying or lying prone (face down).

• Skip massage if your knee feels inflamed or swollen.

• Always pair massage with strengthening and corrective exercises to address root causes, which a physical therapist or personal trainer can help with. 

• If pain continues, consult your doctor to rule out other conditions.

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The knee is a complex joint, and runner’s knee is just one condition that we treat that involves knee pain. More posts will follow outlining other common knee issues such as ITB syndrome (outer knee pain) in the future. 

If you’re experiencing runner’s knee and have any questions for us, please reach out via email at: info@bewellboston.com.

Massage Therapy for Tennis Elbow

If you’re experiencing nagging pain on the outside of your elbow, or what I would describe as more of a sharp or burning sensation when I had this injury years ago, you may have tennis elbow. This condition affects not only racket sports athletes, but also office workers, musicians, and anyone who uses their arms repetitively (like us massage therapists!).

While rest and stretching are often recommended for recovery, massage therapy can be very effective in reducing pain and restoring function.

What Is Tennis Elbow?

Tennis elbow, or lateral epicondylitis, is an overuse injury that occurs when the forearm muscles and tendons that attach to the outer elbow become irritated and inflamed. This typically occurs as the result of micro tearing in the tendon fibers at or close to the point of attachment. Despite its name, I would estimate that maybe 10% of cases we see in our office actually come from playing tennis. More common causes include:

• Repetitive computer use

• Gardening, painting, or other work that involves rotation and contraction of the wrist and forearm muscles

• Lifting heavy objects with bad form

Symptoms of tennis elbow include:

• Sharp or burning pain on the outer elbow

• Pain that worsens with gripping, lifting, or twisting motions (turning a doorknob, for ex.)

• Reduced grip strength

• Stiffness in the arm or wrist

Left untreated, tennis elbow can linger for months, interfering with work and daily activities.

How Massage Therapy Aids in Tennis Elbow Recovery

• Increases circulation: Brings fresh blood and nutrients to speed tendon repair.

• Breaks down adhesions: Helps reduce scar tissue and knots in the muscles/tendons that restrict movement.

• Releases muscle tension: Loosens tight forearm muscles that pull on the tendon.

• Reduces pain and stiffness: Pressure applied correctly can calm irritated nerves and promote relaxation.

• Restores flexibility and mobility: Massage complements stretching and physical therapy to improve range of motion.

Massage Techniques We Use

When treating tennis elbow, massage therapists often combine several methods depending on the severity of the condition:

• Deep Tissue Massage: Targets the deeper layers of muscle to release chronic tightness.

• Cross-Fiber Friction: Small, precise movements across the tendon fibers to stimulate repair and break up adhesions.

• Trigger Point Therapy: Relieves knots in the forearm and upper arm that contribute to pain.

• Myofascial Release: Gently stretches connective tissue to ease restriction.

• Passive Stretching: Helps elongate tight muscles without straining the tendon.

These techniques are most effective when applied consistently over multiple sessions. Depending on the severity, we may recommend a client come in as often as once per week until symptoms begin to subside. 30 minute sessions are suffusive just to treat the elbow and forearm, and 45-60 minute sessions recommended if other areas including the neck and shoulders are involved. Our therapists can determine if that’s the case in the first session. 

What can I do at home?

To maximize the results of massage therapy, we usually recommend:

• Rest and avoid aggravating movements until pain subsides.

• Apply ice for 10–15 minutes after activity to reduce inflammation.

• Stretch and strengthen forearm muscles daily.

• Check ergonomics at your workstation, sports, or whatever activity may be causing the issue

• Use a brace or support strap if recommended by your doctor.

How Long Does Recovery Take?

Recovery varies depending on severity and how long the condition has persisted. With regular massage therapy, combined with stretching and lifestyle adjustments, many people notice improvement within a few weeks to a few months. Consistency is key!

If you have any questions about tennis elbow and how we can help, please contact us at: info@bewellboston.com. 

Plantar Fasciitis - Treating with Massage Therapy

If you’ve ever stepped out of bed in the morning and felt a sharp, stabbing pain in your heel, you might be familiar with plantar fasciitis. As a massage therapist, I often see clients struggling with this condition, and I’m actually experiencing it myself right now. For those who have had this condition, you know how frustrating and debilitating it can be.

Let’s take a closer look at what’s happening inside the foot, and how therapeutic massage can help bring relief.

What is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue that runs along the bottom of the foot, connecting your heel bone to your toes. Its job is to support the arch of your foot and absorb the shock of movement. When this tissue becomes irritated or inflamed—usually due to repetitive strain, but also from acute strain such as stepping on a rock or pebble when running, misstepping, etc—you get plantar fasciitis.

It’s one of the most common causes of heel pain, especially in people who:

• Spend long hours standing or walking on hard surfaces

• Have very flat feet or very high arches

• Wear unsupportive shoes

• Suddenly increase their level of physical activity

How Massage Therapy Helps

Massage can’t magically “cure” plantar fasciitis, but it’s a powerful tool to reduce pain and improve mobility. Here’s why:

1. Increases Circulation – Massage helps bring fresh blood flow to the foot, which supports healing in the fascia and surrounding tissues.

2. Reduces Tension in Calf Muscles – Tight calves pull on the heel and plantar fascia, adding stress. Releasing the calf muscles can significantly reduce strain and allow the inflamed fascia to heal

3. Breaks Down Adhesions – Gentle to moderate pressure along the sole of the foot can help break up adhesions (tiny stuck spots in the tissue that result from strain and inflammation) that limit movement.

4. Promotes Relaxation – Chronic pain creates tension throughout the body. Massage helps calm the nervous system and reduces the overall pain response.

What a Massage Session Might Look Like

When a client comes in with plantar fasciitis, we usually focus on three areas:

• The foot itself: Using our thumbs and fingers, we apply slow, firm strokes along the arch to stretch the fascia. When applicable, we may incorporate the use of a tool as well to help release stubborn adhesions where the fascia attaches to the heel, and apply ice following this treatment to decrease irritation/inflammation in the area

• The calves: Deep tissue techniques on the gastrocnemius and soleus muscles help relieve upward pull on the heel.

• The ankles and toes: Gentle mobilization helps restore flexibility and balance in the whole foot.

We also guide clients on self-massage techniques they can use at home—like rolling a golf ball or frozen water bottle under the arch for a few minutes each day, as well as stretches that decrease calf/foot tension.

Self-Care Between Sessions

Massage works best when paired with good daily habits. Here are a few tips we often share:

• Stretch your calves and feet regularly

• Wear supportive shoes, even at home

• Use ice after activity if pain flares up

• Avoid going barefoot on hard surfaces for long periods

The Takeaway

Plantar fasciitis can feel overwhelming, but with the right care—including massage therapy—you don’t have to live with constant heel pain. By addressing not just the foot, but also the muscles and movement patterns that contribute to it, we can help the fascia heal and get you moving comfortably again.

If you’re experiencing the discomfort of plantar fasciitis and have questions, please don’t hesitate to reach out to us at info@bewellboston.com.

Two New Therapists at BWB!

We’re excited to announce that we have two great therapists joining our practice, Jean-Pierre and Kayleigh!

Jean-Pierre has been a massage therapist since 2013, and has an extensive background in orthopedic massage, as well as having studied tai chi, martial arts and meditation for years. He has honed his skills into working as a "pain free" deep tissue therapist, and holds a special interest in working with a variety of nerve entrapment issues.

You can read more about Jean-Pierre’s experience on our Therapists page.

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Kayleigh has been a massage therapist since 2015, and focuses on a combination of deep tissue, myofascial release and sports massage techniques. She also has training in gua sha therapy, kinesiotaping and reflexology. Kayleigh has experience with cupping as well, and will receive her certification in the coming weeks so that she can offer cupping with massage therapy in the near future.

To find out more about Kayleigh, please check out her bio on our Therapists page.

New Therapist, Phil Buchanan, at BWB!

We’re happy to announce that we’ve hired a great therapist to join our practice, Phil Buchanan, LCMT!

Phil has over 16 years of experience in the massage field, and brings with him a great understanding of treating injuries, as well as acute and chronic pain, through various deep tissue modalities. In addition, Phil is certified in Core Movement Integration (CMI), which has its roots in Feldenkrais, and is a powerful way of engaging the brain through gentle movements and stretches to create more efficient movement patterns. Phil incorporates this into his work to help correct postural issues, as well as to help his clients move their bodies in a way that puts less stress on their muscles and joints.

To read more about Phil and his background, just click on our Therapists page.

We encourage you to try a session with Phil to see how his unique style and perspective of body alignment and balance can help you!

We're Open!

BWB is open in our new location, 437 Boylston Street 4th Floor (same building, one floor down).

It’s been a stressful five months to say the least, between the COVID-19 shut downs and the resulting delays with our office buildout, but we’re happy to announce that we’re finally back to business!

We’re really happy with the new space, the high ceilings, natural light, and cork flooring give it a clean and open feel.

We’ve taken all precautions to provide a safe space, so when you’re ready for a massage, we’re ready for you!

Boston Magazine lists BWB as top provider!

Boston magazine recently listed Be Well Boston as a top provider of therapeutic massage in the area. Read more about what they had to say below:

Boston Voyager Magazine Interview

Check out the Boston Voyager Magazine interview with owners Jim and Katrina back in 2017!