Do Massage Guns Really Work? | Benefits of Percussion Therapy - Runner's World

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If you haven’t already used a percussive therapy device like the Theragun, Hypervolt, or any of the more affordable versions you can find on Amazon, you’ve definitely seen them in the hands of athletes like Colleen Quigley, Mo Farah, Naomi Osaka, and Christian Ronaldo. Since the Theragun came out in 2016, these massage guns have become a de facto part of the recovery routine. But since so much of the booming recovery biz is based on still-developing science, it begs the questions: Do these things actually make a difference?

What exactly is percussive therapy?


These drill-like devices function like a battering ram to your muscles. It’s called percussive therapy, and “it’s a type of massage that delivers strong pulses and vibrations to soft tissue,” says Libby Bergman, a doctor of physical therapy and orthopedic clinical specialist with CityPT in Durham, NC—to the tune of 2,000 to 3,000 strikes per minute. Most massage guns come with several attachments that help you reach all kinds of areas on your body, from your quads to your back to the bottom of your feet—just make sure to avoid sensitive areas like nerves, bones, and protruding joints.

That rhythmic striking has a myriad of benefits, says Bergman: “They’re purported to improve recovery time between training sessions, improve flexibility and performance, and improve blood flow and lymphatic drainage.” By providing percussion and vibration (which doesn’t penetrate the muscle as deeply) at specific frequencies, she explains, “massage guns are intended to positively impact the remodeling process that occurs in our soft tissues in response to exercise.”

The key is to start at a light level of percussion to figure out your tolerance level, then use gentle, wavelike strokes on the top of the skin to prevent excessive breakdown of recovering muscle tissue, says Bergman. You can use it for anywhere from one to three minutes on one muscle group prior to moving on to another muscle group.

Research specific to massage guns is still in the early stages, but handheld percussive massage treatment was shown to increase range of motion in a 2020 study published in the Journal of Sports Science and Medicine. Meanwhile, vibration therapy does increase blood flow, according to research published in 2014 in Journal of Diabetes Science and Technology.

But it’s the recovery effects that make it so appealing to athletes. When used after a workout, vibration therapy seemed to reduce delayed-onset muscle soreness (a.k.a. DOMS), according to a 2019 study published in the Journal of International Medical Research. And a 2021 study published in International Journal of Environmental Research and Public Health found percussive therapy to be just as effective as manual massage and “possibly more effective” than foam rolling.

“Massage guns reduce soreness by bringing heat, and therefore blood flow, to tissues. This mobilizes metabolites of aerobic activity more efficiently out of the local muscular system,” Bergman explains (translation: it flushes the cellular waste created by exercise out of your system.) “In addition, muscle tone and tightness are both reduced by the mechanical stimulus from the massage gun, which activates parts of our nervous system that induce relaxation and can, consequently, reduce the perception of soreness.”

How does it compare to massage therapy?


Massage was determined to somewhat improve flexibility and DOMS in a meta-analysis published in 2020 in the British Journal of Sports Medicine. Unfortunately, getting a sports massage after every tough workout isn’t realistic (or financially feasible) for most runners.

That’s where percussive therapy comes in. “A tremendous benefit of a quality massage gun is its versatility,” says Brandon Trachman, a doctor of physical therapy and orthopedic clinical specialist and regional director at Physical Therapy Central in Oklahoma City, OK. “Having that type of resourcefulness in the palm of your hand is a very powerful tool, and the higher [usage] frequency and specificity of a massage gun is the therapeutic treatment I find to be most useful for my active patients.” Being able to address specific areas on a consistent basis at a time that’s most convenient for you is pretty priceless, right?

That said, massage guns have their limitations. For one, as with any technological device, there’s room for user error. “It takes experience and trained knowledge of how to most effectively use the device,” says Trachman. Some devices—like the Theragun and Hypervolt—now come with partner apps that include demos and even full routines for specific areas of the body or for warm ups and cool downs.

And “a handheld machine won’t give you the high-level diagnosis and application of an experienced physical or massage therapist, who is an expert in assessing the causes of aches and pains,” says Trachman. That’s especially relevant if you’re experiencing consistent or prolonged pain, he adds, in which case you should be evaluated by a professional.

There’s also more nuance in sports massage than in self-applied percussive therapy. Well-trained massage and manual therapists have the ability to offer different types of massage—like effleurage, which uses more of a stroking movement, and petrissage, which is more of a kneading motion—which have different effects, says Bergman.

“I use massage guns to treat patients every day, but I use my hands to treat people every day as well,” says Trachman. “Nothing can replace the intricacies of the human touch, and the ability to manually manipulate muscle tissue on the body by another person will always have its place in recovery of the human body.”

Finally, “a handheld machine won’t give you the high-level diagnosis and application of an experienced physical or massage therapist, who is an expert in assessing the causes of aches and pains,” says Trachman. That’s especially relevant if you’re experiencing consistent or prolonged pain, he adds, in which case you should be evaluated by a professional.

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When should you use a massage gun versus a massage?


There’s room for both in your recovery routine!

“Massage guns may be an adjunct to or a replacement for regular massage,” says Bergman. “But they’re likely to be of greater use to those athletes who are training at a higher volume with limited recovery times and little to no variance in the types of cross training programmed into their schedules.”

If you have time for it and can afford it, incorporating regular sports massage can significantly benefit runners. “I recommend 30 to 60 minutes every four to six weeks as a consistent body maintenance approach,” says Trachman. Scheduling it for post-race or even after a mileage increase during training can aid your recovery.

Otherwise, sub in your massage gun. “A massage gun can deliver immediate relief and help aid your daily flexibility and recovery,” says Trachman.

Using one as part of your warm up may reduce your perception of muscular fatigue during workouts, according to a 2019 study published in The Journal of Physical Therapy Science. “The goal of a warm up is to increase blood flow to the targeted muscles,” says Trachman. “Improved blood flow improves muscular activation and efficiency, thus reducing the perception of fatigue and improving overall performance.”

You can even use it during strength training, according to research published in 2021 in the International Journal of Environmental Research and Public Health. Using a massage gun during rest periods between sets increased the number of bench press reps someone could perform before slowing down. “Greater work prior to fatigue would generally be thought to improve strength gains in this context,” says Bergman.

And, finally, there are those post-workout benefits: Muscle pain was significantly lower 24, 48, and 72 hours after exercise in people who used vibration therapy compared to those who did not, a 2018 meta-analysis published in the Journal of International Medical Research found.

“To maximize its effects, I would recommend starting to use a massage gun within 10-30 minutes of completing your warm down while muscles and connective tissues are still warm and pliable,” says Bergman. “This will improve lymphatic drainage and increase blood flow to flush byproducts of exercise more quickly through your system. Use of the massage gun while you are still a bit warm also positively impacts its effects of improving the slide and glide between layers of tissue as they begin the process of remodeling and strengthening in response to the workout you just completed.”

Just keep in mind that, like with any new recovery technology, a massage gun isn’t a quick fix or silver bullet. “Physical therapists often use these devices in conjunction with active stretching techniques and other forms of hands-on manual therapy,” says Trachman—and so should you. A well-rounded recovery routine is the one that’s going to best keep you on your A-game.

Ashley Mateo Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more.

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