Do Massage Guns Work? Here's the Research and Insights from a PT - BarBend

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Of all the gadgets designed to alleviate muscle soreness and accelerate muscle recovery, massage guns have rapidly risen to occupy the vanguard position. In the hands of many physical therapists, massage guns have roared past foam rollers and other ergonomic handheld devices to become the most hyped-up devices for soothing sore muscles.

Massage Gun

Credit: Denis Botarev / Shutterstock

Despite this, many people are still asking the question: do massage guns work? And if percussive therapy is indeed superior to foam rolling as an overall wellness tool, is it enough to shift your approach to post-workout muscle recovery? We got into it with an expert in the field: hereโ€™s what you need to know.

Editorโ€™s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Meet Our Expert​


Heather Asti, PT, MPT, has been a practicing physical therapist for nearly two decades in the outpatient orthopedic world. In addition to her Master of Physical Therapy degree from Wayne State University, Asti owns certifications in Instrument-Assisted Soft Tissue Mobilization, and Prenatal and Postpartum Care. She is also an APTA Advanced Certified Clinical Instructor.

How Do Massage Guns Work?​


Massage guns are percussion therapy tools. Youโ€™ll find different attachments placed on the percussive arms of the devices. From there, whenever you press the โ€œonโ€ button, the arm will oscillate (or vibrate). When you sweep the massage head along any muscle groups, the percussive massage increases the blood flow to the muscle tissues in that area.

[Read More: The 6 Best Mini Massage Guns]

When you up the blood flow to your muscles, they wonโ€™t only relax. The increased flow may also help remove waste products and other toxins from your muscles that have been building up, perhaps since your last workout. (1)

How Effective Are Massage Guns?​


Itโ€™s one thing to say that a massage gun provides percussive therapy when you place its vibrating head against your muscles. Itโ€™s quite another thing to suggest that massage guns are actually capable of alleviating muscle tension on the level of a massage therapist.

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Yet, studies have shown the effectiveness of massage guns for hastening several desired outcomes. (1)

For Recovery​


There is a reason athletes often seek massage therapy to help them recover from delayed-onset muscle soreness (DOMS). Frankly, massages feel enjoyable to many people, one reason being that they can be comforting, both physically and mentally. Like traditional massage, massage guns have been similarly shown to aid muscle recovery. (2)

A person using a massage gun to massage their arm.

Credit: Aitor Lamadrid Lopez / Shutterstock

[Read More: Best Vibrating Massage Rollers: Top Picks for Recovery and Mobility]

โ€œMassage has long been held as a means to improve recovery after competition or a workout, and massage guns offer the same benefits,โ€ Asti tells BarBend. โ€œImproving the blood flow to the targeted areas can reduce the effects of DOMS and help relax overworked muscles.โ€

For Performance​


Many athletes swear by massage guns improving their athletic performance โ€” however, the data is mixed on this. Some studies indicate that massage guns may actually hinder athletic performance. (2)

โ€œThere are many hopefuls who believe that a little massage gun session before a workout or competition can boost muscle strength and performance factors,โ€ Asti says. โ€œHowever, evidence does not yet support this claim. I would suggest using massage guns as part of a proper dynamic warm-up routine to assist with increasing muscle extensibility to prep the body for efficient movement.โ€

[Read More: Massage Gun Vs. Foam Roller โ€” Which Is Better for Strength Athletes?]

Still, simply believing that massage guns can help with performance may well help them do so. Asti points out: โ€œLetโ€™s not write off the placebo effect though, because if someone believes it is improving their performance, science has proven that there is power in that belief.โ€

For Flexibility​


If youโ€™re interested in extending your range of motion, massage guns can lend you some assistance. This doesnโ€™t mean massage guns will offer your legs the same flexibility boost that would come with deliberately stretching your quads. However, if you are actively stretching, massage guns can provide effective flexibility assistance. (3)

โ€œMassage guns assist with improving flexibility because they increase blood flow, which makes the muscle tissue more pliable and more receptive to stretching exercises and mobility work,โ€ Asti explains.

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However, make sure youโ€™re not skimping on your stretching routine just because you have the newest recovery toy. โ€œA massage gun on its own does not improve flexibility,โ€ Asti says. So stretch and use your massage gun.

For Injury Recovery​


If youโ€™ve experienced an injury, a massage gun may be a wise choice for accelerating the recuperation of your soft tissue. A massage gun certainly shouldnโ€™t be used against a doctorโ€™s advice or instead of prescribed physical therapy. However, it may help in conjunction with other healing methods.

โ€œWhile I would not generally recommend applying a massage gun directly to injured tissues, especially in the acute phase, they could conceivably be used in later stages of recovery to assist with restoring muscle flexibility in the affected areas,โ€ says Asti.

A physical therapist using a massage gun to massage someone.

Credit: Microgen / Shutterstock

[Read More: How to Use a Massage Gun, According to a PT]

โ€œFor the most benefit in regards to injury recovery, a massage gun should not be used as the only means of self-treatment,โ€ Asti explains. โ€œFollowing application of the massage gun should be focused stretching, mobility exercises, and progressive strengthening exercises for a well-rounded rehab program.โ€

How to Use a Massage Gun​


Whether you are using a massage gun as part of a pre-workout routine or post-workout recovery method, the steps of application are the same:

  • Step 1: Identify the sore or tight muscles you want to target.
  • Step 2: Choose the appropriate massage head attachment for the targeted area. For large muscles, select the large head size. For smaller muscles, opt for the smaller head size.
  • Step 3: Begin with the massage gun on a low setting and slowly sweep the muscle.
  • Step 4: Gradually increase the speed or depth of pressure to any areas within the muscle that feel particularly tight or sore.
  • Step 5: After 30 seconds to two minutes, move on to the next muscle group.

How Not to Use a Massage Gun​


As youโ€™re completing sweeps over your body with a massage gun, here are three mistakes youโ€™ll want to avoid making:

  • Mistake 1: Using a massage gun on bony areas or nerves.
  • Mistake 2: Continuing to use the massage gun if you have pain or radiating symptoms such as numbness or tingling during application.
  • Mistake 3: Placing the massage gun directly on open or unhealed wounds, injured tissues, or areas of swelling.

Massage Yourself​


As long as you know how to use it properly โ€” avoiding injured tissue, bony areas or nerves, or continuing to massage through acute pain, numbness, or tingling โ€” a massage gun may well be a great addition to your recovery routine.

Massage guns can help increase blood flow to exhausted muscles, helping drain toxins away and bring fresh blood in. You may also find yourself more flexible โ€” as long as youโ€™re also continuing your regularly scheduled stretching routine. So do massage guns work? Quite possibly โ€” it just depends on what your expectations are.

FAQs​


If youโ€™re still wondering whether or not a massage gun is an optimal solution for dissolving the tension in your sore muscles, check out the answers to the questions below.

How often should you use a massage gun?
A massage gun can be used as frequently as needed to ease muscle soreness, or as part of a pre-workout routine. To achieve long-term gains in flexibility, it is advisable to combine the use of a massage gun with a stretching routine at least four times per week.

What are the benefits of massage guns?
Massage guns improve blood flow to the areas in which they are applied. This results in a loosening of muscles, an alleviation of pain, and an increase in flexibility.

Do massage guns work?
Studies have demonstrated that massage guns can indeed help increase blood flow in massaged muscles, which can be helpful for loosening your muscles and reducing pain or soreness. But if youโ€™re aiming to improve your performance, the data are more mixed.

Can massage guns be harmful?
In general, massage guns are as safe as any other type of equipment youโ€™ll find in the gym โ€” you just have to use it right. A massage gun can be harmful if you apply it too hard or in the wrong places. Parts of your body that are sensitive to massage guns include nerves, veins, arteries, or injured tissues.

References​

  1. Sams L, Langdown BL, Simons J, Vseteckova J. The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. Int J Sports Phys Ther. 2023 Apr 1;18(2):309-327.
  2. Ferreira RM, Silva R, Vigรกrio P, Martins PN, Casanova F, Fernandes RJ, Sampaio AR. The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of Functional Morphology and Kinesiology. 2023; 8(3):138.
  3. Konrad A, Glashรผttner C, Reiner MM, Bernsteiner D, Tilp M. The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Musclesโ€™ Range of Motion and Performance. J Sports Sci Med. 2020 Nov 19;19(4):690-694.

Featured Image: Credit: Denis Botarev / Shutterstock

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  30. wonderspa:
    ๐ŸŒบ๐ŸŒบ Weclome to wonder spa (9421Jane st unit127).๐Ÿ˜on Saturday susan is Sweet and friendy girl... ๐ŸŒบ๐ŸŒบ Weclome to wonder spa (9421Jane st unit127).๐Ÿ˜on Saturday susan is Sweet and friendy girl good and deep tissue massage,very popular ๐Ÿท nice Amy vatename girl service queen,long hair.very sensual Touch she know what do you want,,make you feel so wonderful,nerver forgot.must try.we open every...
  31. Newspring@:
    Nu spring spa @โค๏ธโ€๐Ÿ”ฅโค๏ธโ€๐Ÿ”ฅโค๏ธโ€๐Ÿ”ฅsexy hot girls โค๏ธโ€๐Ÿ”ฅJapanese ๐ŸŒธSingapore ๐ŸŒธIndian ๐ŸŒธgirls working at Markham โ˜Ž๏ธ416-669-8508๐Ÿš—7-15 Karachi dr Markham โค๏ธโ€๐Ÿ”ฅโค๏ธโ€๐Ÿ”ฅโค๏ธโ€๐Ÿ”ฅ
  32. Golden Sunshine Spa:
    โœจClick on our Username and FOLLOW US for updates and special services ! โœ… Today๐ŸŒธRebecca๐ŸŒธClaire๐ŸŒธBree๐ŸŒธNina๐ŸŒธSara Call us โ˜Ž 905 - 265 - 2158โ˜Ž๏ธ Your ultimate service awaits! โœจ
  33. Soul Relax Spa:
    โœจ Looking for a relaxing escape? โœ… Meet๐ŸŒธValentina๐ŸŒธAlisa๐ŸŒธTinaCall us today for the best treatment and service experience. Click on our Username and FOLLOW US for updates ! Call now โ˜Ž 289 - 298 - 5662โ˜Ž๏ธ Your ultimate relaxation awaits! โœจ
  34. AmoreSpaEtobicoke:
    AMORE SPA 127 Westmore Drive, Unit 106C Etobicoke, ON M9V 3Y6 โ˜Ž 437-688-2407 โ˜Ž This is the only official schedule for AMORE SPA: Saturday at AMORE SPA: CHERRY & *New Korean girl MOLLY. CHERRY is a proven superstar, Slim Asian with a pretty face, all natural A or B Cups, long nipples, slim waist & small round bum. Her services are legendary.
  35. AliceSpa:
    SATURDAY at ๐—”๐—Ÿ๐—œ๐—–๐—˜ ๐—ฆ๐—ฃ๐—”, 4915 Steeles Ave. E, Scarborough ๐Ÿฐ๐Ÿญ๐Ÿฒ-๐Ÿฎ๐Ÿต๐Ÿด-๐Ÿฌ๐Ÿด๐Ÿต๐Ÿด. 4915 Steeles Ave. E, Scarborough 416-298-0898 4 Girls Today at Alice Spa: ELLA (12pm-8pm): is a small & curvy white young girl from Romania, super super busty EE Cups, blue eyes, blond hair, ok services, bbbJ cfs. Please call before booking her due to high demand. JULIA (12pm-9pm) from Philippines, young girl, busty, E cup, curvy short
  36. ASPA:
    SATURDAY at ๐€ ๐’๐๐€: Jenny, Rachel & Tracy. ๐Ÿ…ฐ๏ธ๐€ ๐’๐๐€๐Ÿ…ฐ๏ธ, 28 South Unionville Ave, Unit 5, Markham. ๐Ÿ…ฐ๏ธ๐—–๐—ฎ๐—น๐—น ๐Ÿฒ๐Ÿฐ๐Ÿณ-๐Ÿณ๐Ÿฎ๐Ÿต-๐Ÿฒ๐Ÿฒ๐Ÿฌ๐Ÿฒ ๐—ผ๐—ฟ ๐˜๐—ฒ๐˜…๐˜ ๐Ÿฒ๐Ÿฐ๐Ÿณ-๐Ÿด๐Ÿฏ๐Ÿต-๐Ÿฑ๐Ÿต๐Ÿฒ๐Ÿฒ๐Ÿ…ฐ๏ธ JENNY is a sexy Asian honey, about 165 Cms., slim to medium build, beautiful natural 36Cโ€™s, long sexy legs & big hips, good massage & excellent services. Jenny has sexy smooth skin and a very good personality.
  37. Moneylee:
    All season wellness center : New Young girl big breasted beautiful buttocks charming temperament big boobs Doris ,Young girl big boobs beautiful face deep massage Midi ,Young girl big breasted beautiful buttocks charming temperament Lala,Young beautiful face sexy body and good deep massage Maggie, Enchanting sexy petite deep massage Sherry ,๐Ÿ  address: #5-30 Rambler dr Brampton ,Ontario L6W 1E2โ˜Ž๏ธ4376655510 ๐Ÿฆต๐Ÿฆต๐Ÿ‘„๐Ÿ‘„๐Ÿˆต๏ธ๐Ÿˆต๏ธ๐Ÿ‘…๐Ÿ‘…
  38. ForeverWarden:
    Saturday at ๐Ÿซฆโค๏ธ๐Ÿ”ด๐ŸŸฅโ™พ๏ธ๐“•๐“ž๐“ก๐“”๐“ฅ๐“”๐“ก ๐“ข๐“Ÿ๐“โ™พ๏ธ๐ŸŸฅ๐Ÿ”ดโค๏ธ๐Ÿซฆ 2190 Warden Ave, Unit 201, Scarborough ๐Ÿฐ๐Ÿญ๐Ÿฒ-๐Ÿด๐Ÿฌ๐Ÿฌ-๐Ÿณ๐Ÿด๐Ÿด๐Ÿณ: Cindy, New Girl Lina & Tray, Cindy is a slim beauty, 5โ€™4โ€, natural C Cups & wonderfully long nipples. Her massage is nice, her bbbj will drive you wild & her cfs finish is a dream come true. Lina is young & slim with nice C Cups, trim waist, sexy bum and long hair.She is vary friendly uses her assets well.
  39. HolidaySpa:
    Saturday at ๐ŸŒด๐Ÿ˜Ž๐ŸŒ…๐“—๐“ธ๐“ต๐“ฒ๐“ญ๐“ช๐”‚ ๐“ข๐“น๐“ช๐ŸŒ…๐Ÿ˜Ž๐ŸŒด3517 Kennedy Rd, Unit 4, Scarborough โ˜Ž๏ธ๐Ÿฐ๐Ÿฏ๐Ÿณ-๐Ÿฎ๐Ÿฐ๐Ÿณ-๐Ÿญ๐Ÿญ๐Ÿต๐Ÿตโ˜Ž๏ธAMY & NANA. AMY is an attractive young lady with larger breasts and a nice bottom. She has outstanding oral skills, and is very popular. Donโ€™t miss out on her special skills Nana is a slim and very sexy Korean lady, very pretty and accommodating. Come and try, you will like. ๐ŸŒด๐Ÿ˜Ž๐ŸŒ…HOLIDAY SPA๐ŸŒ…๐Ÿ˜Ž๐ŸŒด
  40. SugarLoveSpa:
    Saturday at โค๏ธ๐Ÿ’™ ๐Ÿ’œโŽ๐—ฆ๐—จ๐—š๐—”๐—ฅ ๐—Ÿ๐—ข๐—ฉ๐—˜ ๐—ฆ๐—ฃ๐—”โŽ ๐Ÿ’–๐Ÿ’—๐Ÿ’˜: LUNA, SARA & TIFFANY. 1270 Finch Ave W (at Keele St), Unit 18. North York, ON โ˜Ž ๐Ÿฐ๐Ÿฏ๐Ÿณ-๐Ÿฏ๐Ÿฒ๐Ÿฑ-๐Ÿฎ๐Ÿฒ๐Ÿด๐Ÿด โ˜Ž LUNA is a slim, VERY PETITE and capable Vietnamese beauty nice natural 34C Cups. Luna can do everything. SARA is a beautiful Thai lady with C Cups, 160 Cms and 50 Kgs, with a full set of services to delight you. TIFFANY is an amazing slim petite
  41. #203MoMo&Beauty:
    MoonMoon spa/416 887 8801/8131Yonge st #203 Persian girl Jasmine in today
  42. Sparkling Spa:
    โšก๏ธ๐ŸŒŸSPARKLING SPAโšก๏ธ๐ŸŒŸ โœ…50 Lockridge Ave Unit 8โœ… ๐Ÿ‘ŒMarkham, ON L3R 8X4๐Ÿ‘Œ โ˜Ž๏ธ (905) 604-8186 Spa Land Lineโ˜Ž๏ธ โ˜Ž๏ธ (437) 446-6688 NEW Spa Cell Phoneโ˜Ž๏ธ (West of Warden & 16th Ave) OPEN 10am to 9pm MONDAY to SUNDAY ๐Ÿ”ฅโœ…NEW MANAGEMENT๐Ÿ’ฏNEW GIRLS๐Ÿ”ฅSUPERSTAR SERVICE QUEENS AVAILABLE AT SPARKLING SPA FOR ALL YOUR MASSAGE AND SPECIAL EXTRA NEEDS๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ˜˜๐Ÿ”ฅโค๏ธ๐Ÿ‘Œ ๐Ÿ”ฅSEXY NEW YOUNG GIRLS ALWAYS WORKING - Todayโ€™s Schedule isโ€ฆ๐Ÿ”ฅ Foxy -๐Ÿ”ฅYour new addiction at Sparkling Spa! A tall 5โ€™7โ€ sexy Korean girl with a wi
  43. Moneylee:
    Full season Wellness center: Young girl big boobs beautiful face deep massage Connie , Student big boobs buttocks Vicky ,Young girl big breasted beautiful buttocks charming temperament big boobs Anjoo , young girl pretty face nice figure Thai deep massage Linda ,Young girl Big breasted saucy naughty Ella,Enchanting sexy petite deep massage Mary. ๐Ÿ  2560 Shepard ave Mississauga unit 1 โ˜Ž๏ธ 4379857899 ๐Ÿ‘„๐Ÿ‘„๐Ÿฆต๐Ÿฆต๐Ÿˆต๏ธ๐Ÿˆต๏ธ๐Ÿ‘…๐Ÿ‘…
  44. Jennyโ€™s Spa:
    ๐ŸŽ‰๐Ÿ’JENNYโ€™S SPA๐ŸŽ‰๐Ÿ’ โœ…5170 DUNDAS STREET WESTโœ… ๐Ÿ‘ŒETOBICOKE ONTARIO M9A 1C4๐Ÿ‘Œ โ˜Ž๏ธ( 647-893-5196)โ˜Ž๏ธCall or Text โ˜Ž๏ธ( 437-888-3759)โ˜Ž๏ธCall Only (ETOBICOKE) OPEN 10am to 9pm MONDAY to SUNDAY ๐Ÿ”ฅโœ…GRAND OPENING๐Ÿ’ฏNEW GIRLS EVERYDAY๐Ÿ”ฅEXCELLENT MASSAGE + SERVICE QUEENS NOW AVAILABLE AT JENNYโ€™S SPA FOR ALL YOUR MASSAGE AND SPECIAL EXTRA NEEDS๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ˜˜๐Ÿ”ฅโค๏ธ๐Ÿ‘Œ ๐Ÿ”ฅTWO BEAUTIFUL NEW YOUNG ASIAN GIRLS EVERYDAY๐Ÿ”ฅ ๐Ÿ’ฏREAL PICTURES OF ATTENDANTS๐Ÿ’ฏ ๐Ÿ”ฅTODAYโ€™s ROSTER INCLUDES: Apple๐Ÿ˜˜ - Brand new girl from Taiwan ju
  45. Lulu_Villa_Spa:
    Barbie Very Young, very Petite Korea Student Elena Vietnamese Very young school girl has plump lips, flawless glory skin, D cup, dark hair, Gorgeous face Yuki Sweet Singaporean Girl Her menu is wide open โ˜Ž๏ธ647- 446-0886
  46. See You Health Center:
    Suki From Taiwan, sweet girl Sexy tight body amazing C cups with Those incredible nipples Sami Gorgeous Model Type CBC Vietnamese School Girl Judy is a gorgeous model type Vietnamese Girl โ˜Ž๏ธ416-988-2950
  47. Lulu1980:
    Phoenix blossom Spa โ™จ๏ธโ™จ๏ธโ™จ๏ธtable shower ๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘๐Ÿ‘body scrub๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน5124 Dundas W Etobicoke โ˜Ž๏ธ416-817-3366 Nice girl Luna is joining. She can provide a very good massage with sensual touch. She knows how to take direction and please a man. Suki ๐Ÿ˜˜can provide deep Thai massage. She takes directions very well. She has many assets and knows how to use them. Come see her today.Welcome to walk in or make an appointment at any time. Plenty of parking space at the back door
  48. New Oriental Health Centre:
    โค๏ธ Happy & Nayla are here today๐Ÿ’„~๐Ÿ“žCall ๐Ÿ“ฒ Text: (647) 381-2688 ๐Ÿ’„Make Your Day Incredibly Delicious ๐Ÿ‘ Our girls provide lots of service options & are Extremely Open-Minded ๐Ÿค— We're Open 9am - 2am everyday! Drop in to Unit 26, 10 East Wilmot Street, Richmond Hill.
  49. bnwellness_wilson:
    We have 4 young beautiful girls are working today, young fun Yoyo 30โ€™s open mind with 36 DD and young slime Sophia 30โ€™s, sweet GFE Lina and pretty Ella are providing deep tissue and sensual massage, pls call 416-3985777 book appointment and walk in always welcome, back entrance and parking available, 350 Wilson Ave North York
  50. Annie Spa:
    ๐ŸŽ‰๐Ÿ’ANNIE SPA๐ŸŽ‰๐Ÿ’ โœ…7-1001 SANDHURST CIRCLEโœ… ๐Ÿ‘ŒSCARBOROUGH ON M1V 1Z6๐Ÿ‘Œ โ˜Ž๏ธ (647) 891-9688โ˜Ž๏ธ โ˜Ž๏ธ (416) 291-8879โ˜Ž๏ธ (FINCH & MCCOWAN) OPEN 9:30am to 9pm MONDAY to SUNDAY ๐Ÿ”ฅโœ…NEW MANAGEMENT๐Ÿ’ฏNEW GIRLS๐Ÿ”ฅ๐Ÿ”ฅ ๐Ÿ”ฅGORGEOUS NEW YOUNG ASIAN GIRLS - TODAYโ€™s ROSTER INCLUDES: ๐Ÿ”ฅ Mia๐Ÿ˜ beautiful young Singapore girl. Mia has a very sexy body, and beautiful busty boobs and golden blonde hair. She can give a very good teasing and relaxing massage with a sensual great playful HAPPY service. So very sexy beauti
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