11 Massage Gun Benefits + How to Get the Best Results

Written By Alecsa Stewart 
Scientifically Reviewed by Daniel Chantigian

You have likely seen athletes (professional or recreational) use massage guns on social media. They’re easy to use and the market for them is now so diverse, and so many people talk about their benefits. But you may be wondering, do massage guns work? Or are they just a gimmick?

Do massage guns work to relieve tired muscles and improve your flexibility and recovery? In a word, yes. When used correctly, massage guns offer a great at-home remedy for sore muscles, can be used as a pre-workout activator tool or a post-workout recovery aid, and help soothe aches and pains.

Various research studies have identified many benefits of using a massage gun including muscle relaxation and exercise recovery. In this article, we’ll go beyond the obvious and give you the top 11 reasons why you should use a massage gun, as well as some extra tips on how to make the most out of this type of tool.

Are Massage Guns Good for You?

Massage guns apply percussive therapy to the muscular area of your body you choose to work on. They are small and portable, you can use them at home or on the go, and they provide various levels of massage intensity which you can adapt to how you’re feeling. Most scientific and anecdotal evidence suggests that massage guns are indeed good for you.

However, you should keep two things in mind: why you are using the massage gun, and how to use it correctly. Comparison engines like Consumer Reports interviewed doctors who explain that the percussive therapy increases localized blood flow, reduces tension, and can even improve range of motion. One professor of physical medicine and rehabilitation at Stanford University, Michael Fredericson, MD, said, “What’s unique about these [massage] guns is that they go much deeper than the handheld massagers used to go, so you really feel it.”

However, you need to use the device on your muscles only (not on the bone) and exert caution when you are first becoming familiar with one. Certain medical conditions could make it unsafe to use a massage gun (so speak to your doctor first). Finally, there is no one “magic solution” to deeper, underlying muscle or vein problems. So, if you experience repeated bouts of uncomfortable muscle tension or cramping, or if you are injured, we recommend you consult with a medical professional before you try a massage gun.

 

Get rapid relief from cramping with compression socks.

 

 

11 Massage Gun Benefits

Now you know the caveats of using a massage gun, let’s look at the benefits of these portable, handheld devices that can complement ice, elevation, and compression for soothing relief, wherever you are.

1. Relieves Muscle Soreness and Stiffness

The key benefit of percussive therapy from massage guns is that it stimulates an affected area, effectively “bombarding” the neural pathways and helping reduce stiffness and soreness. The muscles will relax under the repeated motion of the massage gun in as short as 5-minutes, according to this 2020 study. This offers quick relief and a very welcome relaxation after intense exercise or being tense all day at work (e.g. you can apply the massage gun to the shoulder and neck area, targeting the muscle, for a relaxing stimulus).

2. Enhances Blood Circulation

The repeated percussive action from a massage gun does not just loosen the muscles. Scientific research suggests that the low-frequency vibrations from massage guns improves blood flow, which is why we often recommend self-leg massage when your limbs feel heavy and tired, too.

By improving circulation to your muscles, massage guns contribute to reducing muscle soreness and help improve oxygen delivery to them. This is crucial for recovery, promoting tissue repair and a better overall circulation.

 

Boost lower leg circulation in stylish compression

 

 

3. Supports Muscle Recovery

Research suggests that massage guns contribute to muscle recovery in two ways: deep tissue massage and improved blood flow. First, using your massage gun on sore muscles releases tension and allows them to relax and recover, working out any muscular kinks. Second, the repeated percussive therapy stimulates blood circulation in the area you are working on.

These two actions combine to promote muscle recovery. Improved blood flow brings in oxygen and nutrients to repair tissues, while the massage releases tension and soothes aches and pains. The result? You will be more relaxed after your workouts and ready to go back to your favorite sport, sooner.

4. Alleviates Stress and Promotes Relaxation

When we are under psychological pressure, we often respond in a physical manner. This can take the form of tense, raised shoulders or a hunched posture. For some people, stress can cause repeated movements that may lead to cramps or soreness. Massage guns can be used to release muscle tension to help relieve stress.

5. Improves Muscle Mobility

Studies have shown that massage guns can improve muscle range of motion following use of them, especially in the calves or hamstrings. For example, short bursts of massage at the hamstrings musculotendinous junction improved mobility for recreationally active women, after just 2, 30-second sessions. With a massage gun, you can target specific muscle groups where you want to increase flexibility, and gradually increase the time you spend massaging them. Over time, the improvements in blood flow and flexibility may even help reduce inflammation and the buildup of tension.

6. Warms Up the Muscles Before Exercise

Before you launch into a running or cycling workout, remember that you should warm up the muscles and joints. Lack of adequate warmups can lead to injuries such as sprains, strains, and muscle tears.

Using a massage gun on the main muscle groups is one straightforward way of boosting blood flow in those areas and loosening up the muscles. The increase in muscle temperature and compliance is associated with better range of motion and reduced stiffness - all beneficial for a good, injury-free workout. Massage gun warmups are more convenient than a session with a massage therapist, too.

CTA: Warm up your calf muscles with compression sleeves.

7. Supports Daily Pain Relief

A percussion gun can be a daily pain relief tool, especially when you suffer from stiff, cramping muscles. Our muscles can tighten around sore parts of the body, creating additional pain that we can release by using a massage gun. Some scientific reports have found that using a massage gun is a cost-effective way to reduce muscle pain. However, if you are looking for reliable ways to get daily pain relief or are on pain medication, you should always consult with a medical professional.

8. Prevents Delayed Onset Muscle Soreness (DOMS)

Vibration therapy and massage are known to relax the muscles and help them recover. We have covered here how increased blood flow thanks to massage will improve recovery times after exercise, when the dreaded DOMS usually sets in. Moreover, percussive therapy from a massage gun works on the muscle tissue, reducing tension, pain, and the risk of cramping.

9. Improves Sleep Quality

Have you ever tried to go to sleep with tight, sore muscles? You may be tossing and turning, desperately trying to find a comfortable position with no success. This leads to impaired recovery for your muscles (because of poor sleep) and to increased fatigue and reduced concentration levels the next day.

One of our tips for reducing leg pain at night is to add some self-massage and stretching before bed. With a massage gun, you more consistently apply massage thanks to its convenience and ease of use. Moreover, the repeated percussion will be more effective at relieving tension than your own untrained hands (unless you are a professional massage therapist!).

10. Stimulates Lymphatic Drainage

For those suffering from lymphedema (swelling caused by lymph fluid), a massage can provide great relief for the pain caused by swelling. Massage helps move the fluid that has pooled around the ankles, for example. With a massage gun, you can target swollen areas as well as lymph nodes, which supports the movement of lymph throughout your body.

11. Psychological Benefits

In addition to the physical benefits of massage guns and their versatility, they also provide important psychological benefits to athletes and casual users alike. While this has been suggested to be predominantly through the placebo effect (the belief that something helps), massage has been shown to create a positive psychological outcome for recovery when applied after athletic events. This implies that the relaxation you feel after a massage is extremely beneficial to your recovery. Moreover, research on boxers showed that there is a better perceived recovery after massage therapy. Anecdotally, we know the positive effects of releasing tension in the shoulders and upper back with a massage at the end of the day - a great method of relaxation!

Having a massage gun on hand allows anyone to experience all these benefits wherever they are and within their own control, which further adds to the potential positive psychological impact of these devices.

Use compression socks to ward off swelling and soreness in the legs

 

 

How to Use a Massage Gun for Maximum Benefits

We have put together a detailed massage gun guide here - it is a simple tool to use, but you need to steer clear of some key mistakes and ensure you are targeting the right places.

Choosing the Right Massage Gun Settings

One advantage of massage guns is that you get to control the intensity of the massage - unlike when you are with a professional. You should always start on the lowest setting when you are targeting a muscle group for the first time. If you feel that is not effective enough, it is worth experimenting with different accessories, as smaller massage heads will be more effective on smaller areas, for example. Increase the intensity gradually as you become more familiar with your massage gun.

Also, benefits have been found to appear after 2 bouts of 30 second massages, and some research suggests that up to 5 minutes can help you increase range of motion by 5 degrees after massage gun use.

Targeting Various Muscle Groups

You should never apply the massage gun directly to joints or to the bones. It should only be used on muscle groups, so it pays to do some research into the muscles you are feeling pain from and how they connect to different parts of the body. For example, some people experience lower back pain because of tightened hamstrings - so it’s a good idea to massage the hamstrings regularly to help them relax and improve range of motion, which should have a beneficial effect on the lower back strain, too.

Work your way along the muscle, depending on its size and shape. For example, start at the top of the legs while seated, and move down the quadriceps towards the knee if you are massaging the thighs. Move back and forth several times, then work side to side or in circular motions. Experiment to see what works the best for you.

If you need help figuring out how to target various muscle groups, start by booking an appointment with a physician or a massage therapist. They can talk you through the correct use of the massage gun, so you can replicate what you learn, at home.

Avoiding Common Mistakes

As we said already, you should always target muscles, not bones, with a massage gun. Moreover, never use a massage gun on open wounds or bruises. You should also skip it if it causes you significant pain or discomfort (and speak to your doctor).

Finally, be aware of situations where you should not be using a massage gun, or when working with a massage therapist could be more beneficial and/or safer. You could worsen an injury or even create one, particularly if:

• You are taking blood thinners, which can cause you to bruise more easily.

• You have a musculoskeletal condition like arthritis or osteoporosis - it is important to be careful with the joints and you risk hurting yourself by using a massage gun.

• You are older than 65, as you are more likely to be on medication or have a health problem which could interfere with your self-massage - speak to your physician to figure out the best steps for you.

How Compression and Massage Work Together

When it comes to treating injuries, the RICE method has been a staple for a reason. Applying the principles of rest, ice, compression, and elevation helps stop an activity that’s causing pain, reduce that feeling through decreasing inflammation, and then promoting blood flow by supporting the injured area with compression. You can also elevate your legs to help blood flow back to the heart and to promote relaxation. The next step, depending on what you are trying to achieve during recovery, is often rehab massage.

Similarly, to activate muscles (warming them up), promote blood flow, and reduce the time it takes to recover from exercise, compression and massage have both been identified as effective tools by recreational athletes.

Wearing high-quality graduated compression socks like those in our stylish Vim & Vigr collection improves blood flow in the lower legs and keeps the whole circulatory system healthy. This improves muscle recovery, while also offering much needed support to those recovering from an injury (like a calf strain or Achilles tendonitis).

Use compression socks and massage guns together as highly versatile, easy to wear or use, and portable means to increase your overall blood flow, promote muscle relaxation, and reduce tension and the risk of injury.

Explore more compression socks and sleeves in our catalogue to find stylish items that you can wear all day, before reaching for the massage gun to soothe aches and pains.

References

Ferreira, R. M., Silva, R., Vigário, P., Martins, P. N., Casanova, F., Fernandes, R. J., & Sampaio, A. R. (2023). The Effects of Massage Guns on Performance and Recovery: A Systematic Review. Journal of functional morphology and kinesiology, 8(3), 138. Read it here.

Konrad, A., Glashüttner, C., Reiner, M. M., Bernsteiner, D., & Tilp, M. (2020). The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles' Range of Motion and Performance. Journal of sports science & medicine, 19(4), 690–694. Read it here.

Sams, L., Langdown, B. L., Simons, J., & Vseteckova, J. (2023). The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. International journal of sports physical therapy, 18(2), 309–327. Read it here.

Skinner, B., Dunn, L., & Moss, R. (2023). The Acute Effects of Theragun™ Percussive Therapy on Viscoelastic Tissue Dynamics and Hamstring Group Range of Motion. Journal of sports science & medicine, 22(3), 496–501. Read it here.

Venslauskas, M., Ostasevicius, V., & Vilkinis, P. (2017). Influence of low-frequency vibrations on blood flow improvement in human's limbs. Bio-medical materials and engineering, 28(2), 117–130. Read it here.

Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports medicine (Auckland, N.Z.), 35(3), 235–256. Read it here.

Hemmings, B., Smith, M., Graydon, J., & Dyson, R. (2000). Effects of massage on physiological restoration, perceived recovery, and repeated sports performance. British journal of sports medicine, 34(2), 109–115. Read it here.