Are Massage Guns Worth It?

by Joon Nah  BScPT
Registered Physiotherapist
updated Sept 10, 2024

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Massage guns are technically called percussion therapy devices or percussion massagers and have become increasingly popular over the past 5 years. The do-it-yourself method of pain relief combined with a relatively low cost is mostly responsible, however there are certainly questions on safety and whether they are truly effective therapeutic tools.

 

How do massage guns work?

Massage guns combine high-speed percussion with vibration to manipulate soft tissues (usually muscle). The percussion therapy device has a motor that causes the attached massage head to move quickly back and forth or in a circular motion. This energy is transferred to the muscles tissue it rests against in a series of miniature but intense blows. The intensity and motion of the head can be adjusted by most units.

The outcome of this percussion is to increase blood flow to the area, reduce pain and improve muscle tension and stiffness.

 

Things to consider before purchasing a massage gun

1. Benefits of a Massage Gun

Convenience

No appointments and no need to leave your home. You can apply the massage treatment on your own schedule. If you’re a person who always seems to have muscle tension, owning a massage gun may make more sense to you.

Portable

Massage guns are generally small enough to carry around. So they can be a good solution if you travel or like to use the massager at home and work.

Overall cost

Though there is an upfront cost that may feel hefty, it’s typically not more than a few massage therapy sessions. If you find you’re using the percussion massager often, the long run cost will be low.

Your Mileage May Vary (YMMV)

Different people find different massage guns helpful for them. This means purchasing a massage gun from a store or online shop where you can try it out, or return it if you find that it’s not for you.

What percussion therapy devices claim they can do

· Improve muscle recovery after an intense bout of physical activity. They report to reduce stiffness in muscles that can occur with exercise and improve blood flow to the are to promote healing
· Reduce pain by targeting trigger points and knots in muscle tissue (e.g. for conditions such as fibromyalgia and myofascial pain syndrome)
· Improve flexibility and range of motion due to tight soft tissue
· Help as an aid to an existing rehabilitation plan with a registered massage therapist or physiotherapist
· Relief from stress and promote relaxation

 

2. Why a massage gun may not be for you

Cost

Quality matters. If you are looking for a massage gun that is likely more effective and is customizable for your specific needs, you’ll pay more. Often several hundred dollars more.

Noise levels

Massage guns are generally fairly loud and noisy. Though using earphones can be helpful, the noise can still prevent you from getting into a complete zen mode as well as potentially annoying those around you.

Discomfort from the massager

In many cases, the higher the intensity of the percussion the better the effect on muscle tissue. However, online reviews clearly show that many users could not get used to the intense pounding effect of the massage head, especially on sensitive tissues. This could have a counteractive effect by actually producing more muscle tension. Some users have noted bruises from the aftermath of a massage gun session and soreness that was higher than they originally started with.

Real risk of injury

Certain orthopaedic conditions are sensitive to manipulation and pressure. Or you may have a high pain tolerance. These situations could put you at risk of creating an injury or making an injury worse. One example may be that you hit your forearm on an object and the muscles in the area have tensed up in reaction. You decide to use the percussion gun on the affected area but noticed that this simply worsened the pain. A subsequent x-ray revealed a small fracture in one of the bones in the forearm.
It is highly advised to always start massage gun treatment conservatively and make certain that you are feeling better with each treatment before continuing.
Those with certain medical conditions should avoid massage gun use such as deep vein thrombosis, open wounds, advanced osteoporosis etc.

You may miss a real problem

Massage guns often provide temporary pain relief and as you continually use the device to manage pain, you may be masking a more serious underlying condition by doing so.

Sensitive skin

For those with extra sensitive skin, you may wish to look for other forms of treatment as the constant rubbing and pounding from the massage head is typically hard to get used to with massage guns.

Limited access to some body parts

Most massage gun users apply treatment to themselves. Many of the stronger massagers are larger and difficult to manoeuvre to be able to target all of the body areas that you’d like. Particularly if you’re only comfortable using the massager with your dominant hand.

 

Do massage guns really work? What does the research say?

A systematic review was just released on Sept 18, 2023 in the Journal of Functional Morphology and Kinesiology (J Funct Morphol Kinesiol. 2023 Sep 18;8(3):138. doi: 10.3390/jfmk8030138) that initially looked at 281 studies involving the effectiveness of massage therapy guns. Of these, only 11 were of high enough quality to include in their review.

What they found:

• Massage guns can be recommended for:
  Temporary improvement of range of motion, flexibility and other similar recovery-related outcomes.
• Massage guns are not recommended for:
  Improving strength, balance, acceleration, agility and other higher level physical functions.
• The authors indicated that the data on massage guns is still incomplete and that more studies are needed to provide more concrete recommendations on effectiveness and safety.

 

Conclusion

At this time the jury is out as to whether massage guns are worthwhile or not. It appears that the results vary significantly from person to person as well as from condition to condition. There is good evidence that there are at least some temporary benefits to pain relief, mobility and muscle relaxation. However there are real risks including dependence, the masking of other conditions, and self-injury. Massage guns should never be the substitute for professional medical care.

A qualified massage therapist or physiotherapy should be consulted if you have any concerns of using a percussion massager for home use.