Do Massage Guns Work? - Step & Spine

Massage guns have become widely popular in recent years. These do-it-yourself tools are designed to relieve muscle pain and tension. But do massage guns work? Here, we look at the pros and cons of percussive therapy to help you decide whether to invest in a portable massage device.

What Does a Massage Gun Do?

Massage guns are hand-held devices that deliver gentle, pulsating pressure at a high frequency. These rapid, repeated pulses are known as percussive therapy, a technique introduced in the 1950s for deep-tissue pain relief.

Today, many professional athletes, trainers, and physical therapists use and promote massage guns to improve flexibility and range of motion, reduce pain, and support recovery. Personal massage guns allow you to achieve similar results at home. Most models are rechargeable and come with various tips and or attachments to target different muscle groups throughout the body.

Massage Gun Benefits

Now, let’s explore the benefits of massage guns and the science behind them.

Reduced muscle tension: Like traditional hands-on massage, massage guns release tight and painful muscle knots. Continually stimulating sensory cells on the skin interrupt the contraction of nearby muscles, causing them to relax.
Decreased pain and soreness: Massage guns not only relieve areas of tension and tightness that are causing pain. They also override the body’s pain signals to the brain and stimulate the production of our feel-good hormones for better physical and mental well-being.
Increased lymph and blood circulation: Massage gun vibrations increase blood and lymphatic flow, which helps flush out lactic acid and other waste products and deliver oxygen and nutrients to heal hard-working muscles.

What Does the Research Say?

One systematic review published in 2023 analyzed the results of 13 separate studies and found that “PT delivered by massage guns can help improve acute muscle strength, explosive muscle strength and flexibility, and reduce experiences of musculoskeletal pain.” Ultimately, you will decide if a massage gun is beneficial for you. If you notice a positive difference, there are no “cons’ when using them correctly for recommended conditions.

How to Safely Use a Massage Gun

If you’re curious about percussive therapy, here are some tips to consider when using a massage gun.

Choose an area of muscle tension, avoiding nerves, bones, and spots where you have impaired sensation.
Start slowly by placing the tip of the device on the area and gently gliding over the muscle.
Begin on the lowest setting and gradually add pressure if desired. Stop if you notice pain or irritation.
Avoid overtreating the area, focusing on spots for approximately 15 seconds and sweeping larger areas for up to two minutes.

To achieve relief from muscle pain and tension faster, add some light stretching before and after percussive therapy.

Areas to Avoid With Massage Guns

Massage guns are not suitable for every person and every health condition. You should not use a personal massage device on or near:

Nerves
Bony areas
Open wounds
Broken bones
Sprains and strains
Varicose veins
Arthritic joints
Large areas of swelling or bruising

Also, percussive therapy is not recommended for individuals with high blood pressure, inflammatory disorders, and conditions that affect the blood vessels. When in doubt, check with your provider if you have questions or concerns about percussive therapy.

Massage is just one of the many hands-on therapies physical therapy offers to relax tight and tired tissues and enhance recovery. If at-home treatments aren’t cutting it, schedule a pain-relief screening with a physical therapy clinic near you.

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