Do Massage Guns Really Work? Benefits, Uses, and More

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

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

How do massage guns work?

Amassage gunis a handheld wellness tool that provides percussive massage therapy.

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Benefits of 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.

1. Boosts circulation Good circulation is important for your health. You can do several things toimprove your circulation, and using a massage gun may be one of them.

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

Butexperts-- including athletic trainers and physical therapists -- believe massage guns can help boost blood flow, lessen muscle pain, and support postworkout recovery.

2. Eases muscle tension and soreness The pressure and vibration from a massage gun may help relax tight muscles and ease pain. In asmall 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.

3. 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 orreturn to exercise after a break. But it can happen to anyone, even professional athletes.

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

4. Increases flexibility and range of motion Increased blood flow and less muscle stiffness after using a massage gun could result in better flexibility and range of motion. A2023 reviewfound 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.

5. 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 the2023 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 areview of 13 studiesfound that percussive therapy from massage guns may cause temporary increases in muscle strength and flexibility.

6. Supports muscle recovery Professional massage therapy can helpmuscle 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.

Someresearch suggeststhat 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 reductionmay be minor.

7. Helps manage scar tissueResearchsuggests 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.

What are the risks of using a massage gun?

Massage guns are generally safe. But there are some risks associated with using them. Many risks come from improper or excessive use. For instance, applying a massage gun to a sprain might worsen the injury. Andusing too much pressureon painful areas may cause pain to flare up even more. Other risks include muscle pain or discomfort and nerve or skin irritation.

In oneextreme case, a woman who received percussion therapy developed severerhabdomyolysis, a serious condition related to damaged skeletal muscle fibers. The study points out that the patient had untreated anemia, which may have been a risk factor.

Inanother case, a man with glaucoma used a massage gun around his eye. This resulted in a dislocated lens. People with underlying conditions should consult a healthcare professional before using 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 with a physical therapist or massage therapist to learn how to use your massage gun safely and effectively.

Then, you can decide how to add your massage gun to your wellness routine. Some people like using the tool to warm up their muscles before a workout. Others grab it after exercise to aid muscle recovery. But you don't have to wait for your next gym visit to try your massage gun. You can also use it to help soothe muscle soreness or tension.

You can use a massage gun up to 3 times a day. Try spending 10 to 15 seconds on each targeted muscle group per area before moving to another spot.

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.

How to use a massage gun to relieve or prevent muscle pain

1. Figure out what muscle area you'd like to target.
2. Find a comfortable seat and turn on the massage gun.
3. Move the massage gun head gently across the targeted muscle area, starting with a low-speed setting.
4. Raise the speed or pressure as needed.
5. Stop right away and let a healthcare professional know if you feel any pain or discomfort.

What to look for in a massage gun

There are a lot of factors to consider when shopping for a new massage gun, including the following.

• Speed and attachments:Look for massage guns with multiple speeds and attachments. That way, you have several options to suit your needs.
• Size and portability:A massage gun that's lightweight and portable makes it easier to target different muscles and take the device on the go.
• Noise:Read reviews or test massage guns in-store if you want a quieter model.
• Battery life:Try to find a massage gun with a long battery life for added convenience.
• Cost and warranty:Massage guns aren't cheap. They can range from $50 to $400. Choose one with a good warranty that fits your budget.

Frequently asked questions

Can I use a massage gun while pregnant?expand_more Massage therapymay be safe during pregnancy. But there's a need for more research on using massage guns during pregnancy. It's best to consult a healthcare professional before using a massage gun while pregnant, especially if you have anypregnancy complicationsor health concerns.

Are massage guns good for back pain?expand_more

Should I use a massage gun before or after my workout?expand_more

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" data-qa="ContentCalloutH2Title" The bottom line

The research surrounding massage guns is ongoing. There's enough evidence to support massage gun therapy for muscle pain and recovery. But not all supposed benefits have research to back them up.

For most people, massage guns are safe tools for treating muscle tension. Talk with a healthcare professional before trying one, especially if you are pregnant or have any underlying medical conditions.

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