This is an article written by Jai Tadeo about the value of using a massage gun. This is something I have been regularly asked about in recent times and I am unable to comment on its effectiveness as I have never used one myself. I was curious to read this article to see what the benefits to using this versus regular massage and stretching and if the hype was all it was cracked up to be. 

Resembling a power tool and - at least with some brands - sounding like one, the massage gun is one of the most talked about muscle recovery devices today. The hype around them is fueled by professional athletes who either use them in public, or post videos on Instagram showing the massage gun sending a fascinating ripple across their skin. While the social media posts and celebrity endorsements have made many people reach for their wallets to buy one, the question remains: do massage guns really work?

Massage Guns What Do They Do?

Massage guns provide what is known as percussive therapy, which involves rapid “punches” that drive vibrations deep into muscle tissue. These rapid bursts of pressure are what causes the cool ripple effect you see in massage gun videos. The oscillating head mimics the series of light strikes that a masseuse does. So, you get the same deep tissue massage from the safety of your own home. Or if you’re a physical therapist or masseuse that does house calls, massage guns are helpful especially these days since physical contact must be strictly limited.

Unlike other myofascial tools like let’s say foam rollers that can provide similar results, a massage gun allows you to target specific muscle areas. If, for example you find foam rollers a bit cumbersome to use, a massage gun is also an easier, more streamlined option.

It’s important to understand too that percussive therapy (which is what massage guns are based on) will not completely rid you of muscle soreness. What it does is promote healthy blood flow to problematic muscle areas. The increased blood flow helps reduce tension, break up painful muscle knots and reduce soreness, which are common issues after a hard workout.

While massage guns are typically marketed and used as a post-exercise recovery device, they can be used as part of your warm up exercises. Using a massage gun together with stretching “wakes up” the muscles and prepares them for your workout.

What’s the best way to use a massage gun?

Massage guns can be quite powerful devices, so a little goes a long way. When we say little - we DO mean little. A two-minute run across large muscle groups is often enough to get a good blood flow going. Holding it on one area for too long may cause the skin to get sore and red, and you risk bruising. Also, start with the lowest speed setting and gradually increase to avoid over stimulating your muscles.

Keep in mind that massage guns are designed to be used on muscles. MUSCLES. So, avoid using them over bone. Pounding on bones can be painful.

You can still use a massage gun even if you’re already working with a professional massage therapist. It complements the therapy you’re receiving and is a great way to boost overall health and help improve the body’s ability to fight illnesses.

So, do massage guns really work?

As percussive therapy and by extension - massage guns continue to be popular, more research has been released about its benefits as well as its limits. A study done in 2014 stated that massage and vibration therapy are both effective at reducing the effects of Delayed Onset Muscle Soreness (DOMS). This means that you are less likely to feel muscle tightness and soreness a day or two after a hard workout.

Deep tissue massage is also known to help ease anxiety. The increased blood flow relaxes the muscles which also helps patients sleep better. And a massage gun is an easy, quick alternative if you’re still a bit uncomfortable about going to the spa for a massage session.

While general scientific studies lean in favor of using massage guns, it’s important to take note that there’s still not a lot of research on the benefits of these devices. You can go online and check out many stories and reviews that support the efficacy of massage guns. But there’s only one way to know if they really work for you: try it out for yourself.