Do Massage Guns Work? Are They Good For You?
By Naila Syifa
Updated March 2024
Massage guns have recently gained popularity as a tool for muscle recovery and pain relief. But are they really as effective as the hype? Let's find out!
How do massage guns work?
Massage guns help to treat sore muscles and relieve pain by using percussive therapy, a method that applies fast, soft-kneading pressure on the muscle tissue.
Massage guns usually come with different attachment heads, such as a ball, cone, or flat head, which can be used to target different areas of the body.
When the massage gun head makes contact with the skin, it sends rapid, repetitive vibrations deep into the muscle tissue, which stimulates blood flow and loosens up knots and tension.
Are massage guns scientifically proven to be effective?
Numerous independent studies have been conducted on the effectiveness of massage guns. We have reviewed at least three studies from reputable sources:
1. The first study demonstrates that massage guns significantly enhance lower limb mobility and reduce delayed onset muscle soreness when used post-exercise. Although they don't notably increase muscle activation or force output, daily use improves hip flexor and thoracic range of motion while reducing physical discomfort during strenuous activity.
2. The second study highlights that a single application of percussive therapy delivered by massage guns can acutely enhance muscle strength, explosive strength, and flexibility, with multiple treatments mitigating musculoskeletal pain.
3. The third study underscores the effectiveness of massage guns in enhancing flexibility in specific muscle groups like the iliopsoas and hamstrings, while also aiding in recovery by reducing stiffness and improving range of motion after fatigue. However, massage guns have not been proven to enhance performance in strength, balance, acceleration, agility, and explosive activities.
In summary, massage guns have scientifically been proven to be effective in enhancing flexibility, reducing muscle soreness and stiffness, and improving range of motion. However, their effectiveness in enhancing performance in strength, balance, acceleration, agility, and explosive activities has not yet been scientifically proven.
Based on that, we can answer the following frequently asked questions related to the benefits of massage guns:
Do massage guns help with soreness?
Yes, massage guns have been scientifically proven to help with soreness by reducing muscle soreness and stiffness.
Do massage guns help build muscle?
Massage guns do not directly help build muscle, but they can help enhance muscle recovery and flexibility, which can indirectly aid in muscle growth.
Do massage guns help improve athletic performance?
Massage guns do not directly improve athletic performance, but they help to improve range of motion and flexibility, which can indirectly aid in athletic performance.
Using them pre-workout can also aid in warming up the muscles and reducing the risk of injury, while using them post-workout can aid in muscle recovery and reduce soreness, allowing for better performance in subsequent workouts.
How often should you use a massage gun for optimal results?
For optimal results, it is recommended to use massage guns every day for at least 15 seconds and a maximum of 2 minutes per muscle group, focusing on areas that are particularly sore or tight. You can use it once before a workout to warm up the muscles and reduce the risk of injury, and once after a workout to aid in muscle recovery and reduce soreness.
To learn the proper way of using massage guns and avoid common mistakes that beginner users make, read our guide here:
How To Use Your Massage Gun: The Ultimate Guide To Percussive Therapy
Final Thoughts
Whether a massage gun is really good for you or not depends on how and what purpose you are using it for. However, in general, massage guns are a great tool for muscle recovery and pain relief.
Massage guns have been scientifically proven to be effective in enhancing flexibility, reducing soreness and stiffness, and improving range of motion. However, it's important to note that they do not directly help build muscle or improve athletic performance.
It's also important to use them properly and not overdo it, as misuse or too much pressure may cause damage to the muscles. As long as you use massage guns correctly and in moderation, they can be a valuable addition to your fitness routine and help you achieve your goals.
If you like to read more about massage guns, check out our other relevant guides here:
What Does a Massage Gun Do? What are the Benefits of Massage Guns?
Can You Use a Massage Gun While Pregnant?
The Best Massage Guns
The 3 Best Deep Tissue Massage Guns
The 3 Best Budget Massage Guns
The 3 Best Mini Massage Guns
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