Do Massage Guns Really Work???

Do Massage Guns Really Work?
Katrina Eresman | Reviewed by Mandy Armitage

Massage guns are a popular fitness tool among professional athletes and weekend warriors alike. These portable devices offer targeted massage meant to relieve muscle tension. Advocates believe they provide benefits like better athletic performance and faster muscle recovery.

How do massage guns work?
A massage gun is a handheld wellness tool that provides percussive massage therapy.

Percussive therapy uses rapid, repetitive pressure and vibration to massage soft tissue. Each massage gun has a motor that sends steady pulses through the head of the gun. The massage gun head provides precision that lets you target specific areas.

Most massage guns are wireless. Some models allow you to customize your treatment with various speed settings or different attachment heads.

Massage Gun Benefits
Massage guns are fairly new, and research on their effectiveness is ongoing. Some alleged benefits have yet to be backed by science. But there’s evidence that the tool can offer certain health and fitness advantages.

Here’s what the science says about the benefits of using a massage gun..

[  ] BOOSTS CIRCULATION
Good circulation is important for your health. You can do several things to improve your circulation, and using a massage gun may be one of them.

Massage guns apply a combination of percussion and vibration. Two small studies found that whole-body vibration therapy can raise blood flow. More studies are needed to see if local vibration from a massage gun can deliver comparable benefits to whole-body vibration therapy.

But experts –– including athletic trainers and physical therapists –– believe massage guns can help boost blood flow, lessen muscle pain, and support post work out recovery.

[  ] ERASES MUSCLE TENSION AND SORENESS
The pressure and vibration from a massage gun may help relax tight muscles and ease pain. In a small study, bus drivers with lower back pain received ergonomic advice to make their workspace safe and comfortable. They also completed five weekly percussive therapy sessions using a Theragun. After 3 weeks, they had less back pain and better functional mobility.

[  ] REDUCES DELAYED-ONSET MUSCLE SORENESS
A massage gun might also soothe postworkout aches and pains. Delayed-onset muscle soreness (DOMS) is particularly common among people who try new or more difficult workouts or return to exercise after a break. But it can happen to anyone, even professional athletes.

In a review, researchers looked at 39 studies and found that using a massage gun right after a workout could lessen DOMS.

[  ] INCREASES FLEXIBILITY ANDV RANGE OF MOTION
Increased blood flow and less muscle stiffness after using a massage gun could result in better flexibility and range of motion. A 2023 review found that massage guns can increase flexibility in hip and posterior chain muscles, such as the hamstrings and triceps. They may also improve range of motion after exercise.

[  ] MAY ENHANCE ATHLETIC PERFORMANCE
Better flexibility and range of motion can boost your workout or sports performance. But research on how massage guns affect athletic performance is limited and mixed.

According to the 2023 review, the wellness tool doesn’t improve strength, balance, or agility. Researchers concluded that massage gun use may even hurt performance in some cases. Another study found that massage guns enhanced range of motion but didn’t strengthen muscles.

But a review of 13 studies found that percussive therapy from massage guns may cause temporary increases in muscle strength and flexibility.

[  ] SUPPORTS MUSCLE RECOVERY
Professional massage therapy can help muscle recovery, and so can a massage gun. The tool has been shown to jumpstart postworkout recovery by boosting blood flow, reducing muscle stiffness, and easing soreness.

Some research suggests that massage guns also help break down lactic acid that builds up in muscle cells during vigorous exercise. That’s important because lactic acid may contribute to muscle fatigue. But the reduction may be minor.

[  ] HELPS MANAGE SCAR TISSUE
Research suggests that professional massage therapy may limit pain and thickness in burn scars. Percussive therapy might also help with scar tissue because it uses some of the same mechanics as massage therapy. But there’s a need for more research to support this claim.