Do Massage Guns Really Work to Reduce Pain? Benefits, Uses, and More

Massage guns are a popular recovery tool among professional athletes and weekend warriors alike. These handheld devices offer targeted massage meant to relieve muscle tension. And advocates believe that they offer benefits like muscle recovery and improved performance.

You might be tempted to incorporate a massage gun into your wellness routine. But before you invest, learn more about their benefits and limitations.

How do massage guns work?

Massage guns are handheld fitness tools that offer local percussive massage therapy.

Percussive therapy uses 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 gives the precision that lets you target specific areas.

Also, most massage guns are wireless. Some models allow you to customize your treatment with a range of speed settings or different attachment heads.

Massage gun benefits

Massage guns are quite new, and research on their effectiveness is ongoing. Some alleged benefits have yet to be backed by science. But there is 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.

1. Boosts circulation: Good circulation is important for your overall 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-workout recovery.

2. Eases muscle tension and soreness: Occasional muscle pain or soreness after a workout is normal. This delayed-onset muscle soreness (DOMS) is particularly common among people who exercise for the first time after a long break. But it can happen to anyone, even professional athletes.

According to one review, massage guns can help. The review looked at 39 studies and found that using a massage gun right after a workout could lessen DOMS.

3. Enhances athletic performance: There is no evidence to indicate a direct correlation between massage and performance. But research suggests that massage therapy may raise flexibility, which could improve athletic performance. So even though a massage gun will not boost muscle strength, using one might still help your performance.

4. Promotes muscle recovery: Professional massage therapy can encourage muscle recovery, and so can a massage gun. A study found that massage and vibration therapy are equally effective in limiting post-workout muscle soreness. The researchers found that both methods may also aid recovery after a workout.

5. Helps manage scar tissue: Research shows 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 is a need for more research to support this claim.

Potential Drawbacks of Massage Guns

While massage guns offer some benefits, they also come with potential drawbacks if used improperly. It’s crucial to recognize these potential risks to ensure that you use a massage gun safely and effectively.

1. Risk of Injury: Incorrect use of a massage gun can cause injury; it’s essential to follow proper guidelines and avoid bony areas. For example, applying excessive pressure or using the massage gun on sensitive areas, injuries, open wounds, bruises, or joint replacements can lead to significant harm.

By adhering to the manufacturer’s guidelines and safety tips, you can minimize the risk of injury and maximize the benefits of your massage gun therapy.

2. Aggravating Chronic Conditions: Massage guns may worsen some injuries or chronic conditions if used improperly. Conditions such as hypertension, varicose veins, rheumatoid arthritis, and others could be exacerbated by the use of massage guns. Therefore, it’s vital to consult a healthcare professional before incorporating massage gun therapy into your recovery routine, especially if you have any pre-existing conditions.

It is important to understand the potential risks associated with massage gun therapy and to use the device.

How to use a massage gun?

If you already have a massage gun –– or want one now that you know the possible benefits –– you should consult an expert before using it. Talk to a physical therapist or massage therapist to learn how to use your massage gun safely and effectively.

You can use a massage gun up to three times a day. Experts recommend spending just 10 to 15 seconds on each targeted muscle group per area before moving to another area.

Rather than holding the massage gun in one spot, keep it moving around the targeted area. Avoid moving it over bones, joints, and injured areas. And never apply a massage gun anywhere on or above your neck.

The amount of pressure you apply with the massage gun is up to you. You should never push so hard that you feel pain. If your skin turns red, it's time to take a break. Staying in one spot for too long can lead to bruising and tenderness.

Key Takeaways

• Massage guns offer muscle recovery, improved blood circulation and pain relief benefits.
• It is important to understand potential risks associated with massage gun use such as injury and aggravation of chronic conditions.
• Massage guns provide a more convenient alternative to foam rollers or massage therapy sessions.

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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.