Ranging in price from roughly $100-$1000, these gadgets often come in a fancy carry case with several different attachment heads. They look pretty impressive, if I do say so myself. Even the popular commercial with the guy’s bicep vibrating in slow motion is strangely hypnotic and awe inspiring.
So what do these gadgets actually do? Manufacturers claim that these products increase flexibility, increase performance and accelerate recovery. Sounds great, doesn’t it?!
Massage guns deliver what is called “percussive massage” which is thought to combine the elements of conventional massage and vibration therapy. However, to date, there have only been two studies published specifically on massage guns.
Of the two published studies, one looked at muscular performance and the other looked at both muscular performance as well as range of motion (ROM) immediately following a five minute massage session. Contrary to manufacturers claims, neither study showed an increase in muscle performance, however a significant increase in ROM post massage was found. These results are actually very similar to the effect of conventional massage or using a foam roller, which I have written about in recent weeks.
To date, there have been no studies that have examined the effect of massage guns on recovery. However, if we theorise and look at the research surrounding vibration therapy in particular, there may be some benefit with regards to reducing delayed onset muscle soreness (DOMS) and reducing serum creatine kinase (CK) levels, which is a blood marker of muscle damage. For now, we’ll have to stay tuned for further research on massage guns!
So what does this mean?
From little research we currently have available, it is suggested that percussive massage be used as a warm up regimen to increase ROM without reducing muscular performance.
To date, there has been no research which has examined percussive massage on recovery. For now we can only theorise that it may have a positive effect.
There is so much more research that needs to be done in this area and I’m certain there will be, given its current popularity.
Given everything I have discussed above, would I personally invest in a massage gun?
Sure.
Why?
Put simply, because massage and self care, in general, makes us feel good. Even though the research isn’t out there at the moment to support its use to enhance performance or recovery, there is no crime in just plain old feeling good. If you enjoy it, go for it.
It should be noted, however, that there are possible risks with any form of treatment. Massage guns are no different. To date, there has been one published case of rhadomylosis (severe muscle damage which can be fatal) from massage gun use. So the old adage of “no pain, no gain” should definitely be left at the door.
How much do I recommend spending on a massage gun?
It depends.
From the research that I’ve done, the range in prices are huge. The main features that separate the cheaper ones from the expensive ones seem to be:
motor quality
battery life
design
noise
attachments
weight
warranty
marketing
It simply comes down to what is important to you and how much you are willing to pay for those features. Is it worth spending $1000? That’s really up to you. The bottom line here is that no brand can legitimately claim their product has a better therapeutic effect than another. The research just simply isn’t there yet.
References
Chen J, Zhang F, Chen H, Pan H. Rhabdomyolysis After the Use of Percussion Massage Gun: A Case Report. Phys Ther. 2020 Nov 6;101(1):pzaa199. doi: 10.1093/ptj/pzaa199. Epub ahead of print.
Konrad A, Glashüttner C, Reiner MM, Bernsteiner D, Tilp M. The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. J Sports Sci Med. 2020 Nov 19;19(4):690-694.
Kujala, R., Davis, C. and Young, L. (2019) The effect of handheld percussion treatment on vertical jump height. International Journal of Exercise Science: Conference Proceedings 8(7). 75.
Lu, X., Wang, Y., Lu, J., You, Y., Zhang, L., Zhu, D., & Yao, F. (2018). Does vibration benefit delayed-onset muscle soreness?: a meta-analysis and systematic review. Journal of International Medical Research, 47(1), 3–18.
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