Massage guns: are they effective?
As well as aiding in muscle recovery, massage guns have become a popular tool for reducing muscle soreness and improving mobility. As the health and fitness industry continues to grow, there is a variety of massage guns available. How do massage guns work and are they effective? It may only take a small device that fits in the palm of your hand to provide relief.
What is a massage gun and how does it work?
There is a small handheld device called a massage gun that looks and sounds like a drill. Massage guns have a wide variety of pieces and speed settings that can be utilized to relieve muscle pain. The prices of the different brands range from $40 to $500.1
Massage guns employ a form of percussion therapy (vibration). If needed, a massage gun can target a very specific area when used with a foam roller, lacrosse ball, trigger point ball, or massage. The massage gun promotes blood flow to the specific area, which reduces inflammation and muscle tension.2 They can be used before or after a workout depending on the individual’s needs. Massage guns can be used by anyone, but endurance athletes rely on them to loosen up sore and tight muscles after workouts. Attachments will be included with each massage gun to directly target specific parts of the body.
How effective are massage guns?
Massage guns have been shown to reduce delayed onset muscle soreness (DOMS) and improve short-term muscle length in studies. DOMS can cause muscle soreness for 24 – 72 hours following an intense workout. When you use the massage gun on the muscles used during the workout, you can reduce the amount of muscle soreness and aid in muscle recovery.
A study conducted by Konrad et al assessed the effects of vibration (or percussive) therapy on plantar flexor muscles, or the calf muscles. This study showed a significant increase in ankle dorsiflexion following a five minute percussive therapy treatment on these muscles. Likewise, this study showed no significant improvement noted in either the available torque or power of the calf muscles.3 This study illustrates the benefits of percussive therapy and how it can improve the short-term length of a muscle.
A minimal amount of research has shown an improvement in speed or endurance, as well as torque. Consequently, percussive therapy cannot improve athletic performance directly. However, depending on what your goal is with the use of a massage gun, it may help extremely effectively. A massage gun is ideal for reducing muscle soreness and improving muscle length.
Physical Therapy for Pain
If you are using a new tool for muscle recovery, be sure to listen to your body. A physical therapist can help you decide if the use of a massage gun is appropriate for your pain. Massage guns can be helpful for muscle soreness, but are not always the best solutions for injuries or pain. Whenever you experience abnormal aches and pains, consult a medical professional as soon as possible. *With no prescription needed in most states, you can schedule a Free Assessment at Athletico. Our Athletico team will assess your pain and provide recommendations for treatment. A free assessment is available both in-clinic and virtually through our Telehealth platform.
