Do massage guns work?

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Thanks to high-profile athletes such as Cristiano Ronaldo (Football), James Harden (Basketball), Red Bull Racing (Formula 1) and many more, massage guns have rapidly gained its popularity within the past few years. Massage guns have all the attributes to be a trendy gadget, claim to promote health & wellbeing and shorten recovery time, fit inside your gym bag easily and are widely seen on social media.

But do they really work? And what do healthcare professionals think of it?

What are massage guns?

Massage guns, also known as percussion massagers or vibration therapy devices, are handheld devices that use rapid, percussive movements to target sore muscles and promote relaxation. They have become a bit of a staple for fitness enthusiasts looking to promote muscle recovery, circulation and performance, as well as providing a more affordable alternative to deep tissue massage or myofascial release therapies.

Are massage guns safe?

In general, massage guns are considered safe when used correctly. Risks and side effects are mostly limited to bruising and soreness and are associated with improper use. It's important to start with a low intensity and to stay away from the spine and any bony or inflamed areas.

If you have a specific injury or concern, or are unsure how to safely use a massage gun, we recommend to consult a physiotherapist or musculoskeletal specialist first to avoid any risk of pain or injury.

What are the benefits of using a massage gun?

Despite their growing popularity, the current evidence around the benefits of using massage guns is mixed. Like many health products and routines, it is likely that the benefits from using massage guns will depend on how you use them and your intended goal, rather than a one-size-fits-all magic solution. Here are a few examples where the effects of massage guns can come in handy.

Muscle recovery

Usually experienced 24-72hrs after exercise, delayed onset muscle soreness - or DOMS - can impact training performance and make it difficult to carry out daily activities. Studies investigating the benefits of massage guns have produced conflicting results. Whilst the general consensus is that further research is needed, the evidence in favour of massage guns suggests that they should be used at the 48hr (2 day) mark post workout to best reduce DOMS.

Remember that sore muscles can be a sign of fatigue and that overtraining can put you at risk of injury. Drinking plenty of water and taking adequate rest are just as crucial for muscle recovery post workout as other forms of therapy.

Circulation

Optimising blood flow is key to promote healing and repair in our muscles, enhancing muscle recovery and alleviating pain. Recent research has suggested that massage guns could prove to be a useful tool in improving local circulation. Specifically, using a massage gun at frequencies between 35-47Hz for 5-10 minutes has been shown to increase blood flow to targeted muscles for up to 20 minutes after treatment. While the exact mechanism behind this response is not yet fully understood, this finding offers promising support for the use of massage guns in promoting post-workout muscle recovery, as well as a role in pain relief.

Performance

Massage guns can have short-term benefits for flexibility, explosive muscle power and muscle strength. Most of the positive effects provided by massage guns seem to be short-lived or are only seen when incorporated into an exercise program, which makes it difficult to separate the effects of the massage guns from the effects of exercise. Compared to other vibration therapies or foam rolling, massage guns generally tend to produce more positive results and changes.

The positive effects on blood flow and muscle recovery means they could have an important part of play in increasing athletic and performance training.

If you have specific performance goals and are considering using massage guns to get there, your physiotherapist can both advise on the use of massage guns and how to effectively incorporate them into your routine to maximise the potential of long-term benefits.

Fibromyalgia

Fibromyalgia is a chronic pain syndrome characterised by stiffness and tenderness of the joints, muscles and other tissues. There are currently limited studies showing benefits of massage guns in fibromyalgia, however, it is agreed that they can provide short-term relief similar to receiving a massage and whole-body vibration therapies. Speaking to your physiotherapist or healthcare professional can help determine whether using a massage gun may be beneficial for your fibromyalgia. Your physiotherapist can also demonstrate how and where to apply a massage gun to best target your pain while avoiding any worsening of pain or symptoms.

Sciatica

Massage guns have been suggested to help release pressure and pain in sciatica (compression of the sciatic nerve). They offer a more readily available alternative to massage therapy, which is a recommended treatment for short-term pain relief in this condition. However, long-term results are only seen when massage is included as part of an exercise program.

Sciatica is known to be incredibly debilitating, and although there may be little research on massage guns, if you are experiencing severe symptoms from your sciatica then implementing a massage gun could provide some pain relief. Consult a healthcare professional or physiotherapist on how to include massage guns in your treatment or how to apply them without aggravating any tender or inflamed areas.

So, are massage guns worth it?

Massage guns seem to be super convenient: they are portable, easy to use and provide a time and cost-efficient alternative to massage therapy. However, mixed evidence means the jury is still out on whether they offer any genuine improvements. At the end of the day, massage guns and other percussive vibration therapies are passive and unlikely to produce any meaningful changes on their own.

Massage guns are better included as part of a holistic program, discussed with your health professional. As evidence-based leaders in musculoskeletal pain and performance, physiotherapists can advise whether massage guns will be relevant to your specific goals, and how they can be best utilised to achieve them. More importantly, physiotherapists can support you with proper placement of massage guns, ensuring you target the appropriate muscle area for the desired effect and preventing misuse.

Get in touch with our team if you have any question or if you are looking for specific advice - as always, our team is happy to help!