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Massage Guns: Do They Actually Work? An Evidence-Based Guide to Faster Recovery (and Safer Use)

“Percussive therapy device improving range of motion.”
“Percussive therapy device improving range of motion.”

Massage guns (also called percussive therapy devices) exploded in popularity because they feel like a shortcut to less soreness, looser muscles, and better mobility. But what does the research actually say—and how do you use one without overdoing it?

This guide breaks down the real, evidence-backed benefits of massage guns for muscle recovery, the limits of what they can do, and the safety rules most people skip.


What the Research Says Massage Guns Can Do

1) Improve short-term flexibility and range of motion

The most consistent finding is that massage guns can increase range of motion (ROM) in the short term—often without reducing strength.

  • A well-cited controlled study found that 5 minutes of percussive treatment increased ankle dorsiflexion ROM by ~18% while maximum strength didn’t change. PMC

  • A 2023 systematic review concluded that massage guns can improve short-term ROM/flexibility and some recovery-related outcomes, though results vary by protocol and outcome measured. PMC

Best use case: before training, or before a walk/run/lift when you feel “stiff” and want quicker movement.


2) Help with soreness and perceived “tightness” (but results are mixed)

Some evidence suggests percussive treatment may help reduce aspects of post-exercise soreness and stiffness, but it’s not a guaranteed fix for DOMS.

A 2025 trial-style paper reviewing the space notes prior research is mixed, with some studies finding little effect on recovery markers depending on how and when it’s used. Frontiers

Practical takeaway: massage guns can help you feel better and move better—especially short-term—but they aren’t magic for full recovery.


3) Not a proven booster for explosive performance

If your goal is vertical jump, sprint speed, or explosive output, the evidence is less supportive—and in some cases suggests no benefit (or potential tradeoffs depending on settings/timing).

That same 2023 systematic review found massage guns are not recommended to improve explosive activities like sprinting/agility based on available evidence. PMC


How to Use a Massage Gun for Muscle Recovery (Simple Protocols)

The “Daily Tightness” protocol (great for desk stiffness)

  • 60–90 seconds per muscle group

  • Light to moderate pressure

  • Slow sweeping passes, pause briefly on tender spots

  • Stop if pain spikes (a little discomfort is fine; sharp pain isn’t)

The “Pre-Workout” protocol (mobility without strength loss)

  • 30–60 seconds per target area

  • Avoid smashing directly on joints

  • Pair with 1–2 warm-up sets through the full range

This aligns with research showing ROM gains after brief percussive work. PMC+1

The “Post-Workout” protocol (for soreness management)

  • 1–2 minutes per area

  • Lower intensity than pre-workout

  • Focus on big muscles worked that day (quads, glutes, lats)


Massage Gun Safety: Where Not to Use It

Most problems happen when people go too hard, too long, or hit risky zones.

Avoid:

  • Front/side of the neck (major blood vessels + nerves)

  • Bony areas (ribs, spine directly, knee cap, ankle bones)

  • Groin

  • Injured skin (cuts, bruises, scabs)

University of Utah Health specifically highlights avoiding bony areas and being especially careful around the neck. University of Utah Healthcare

A serious note about neck use

There are published medical reports of vertebral artery dissection occurring after massage-gun use on the neck (causality can be hard to prove, but the association is concerning enough to treat as a “don’t do it” zone). PMC+1

Rule: If you want neck relief, use gentler options (heat, light stretching, or a clinician-guided approach) instead of percussive pounding.


Common Mistakes That Make Massage Guns Less Effective

  1. Too much pressure (more force ≠ more benefit)

  2. Staying on one spot too long (irritation risk goes up)

  3. Using it on joints instead of muscles

  4. Using it as your only warm-up (you still need movement-specific warm-up sets)


FAQ

Do massage guns work for muscle knots?

They can temporarily reduce the sensation of tightness and improve ROM, but “knots” are complex (often sensitivity + tension). The best measurable effect is still short-term mobility. PMC+1

How long should I use a massage gun on one muscle?

A good starting point is 30–120 seconds per muscle group, depending on sensitivity and goal.

Can I use a massage gun every day?

Many people can—if intensity is moderate and you avoid irritated/injured areas. If a muscle feels more sore the next day from the massage gun itself, scale back.

Is percussive therapy safe?

Generally, when used correctly on muscle tissue and away from high-risk zones, it’s considered relatively safe—but avoid the neck and bony areas. University of Utah Healthcare+2UCLA Health+2


Conclusion: Turn Recovery Into a Daily Habit

The research is clear—percussive therapy works best when it’s simple, consistent, and used correctly. Massage guns like Theragun Relief aren’t about extreme force or elite-athlete recovery routines. They’re about helping everyday people feel looser, move better, and recover faster from the stress of workouts, long workdays, and daily life.

If you’re ready to stop pushing through stiffness and start supporting your body with a science-backed recovery tool, now is the perfect time to take the next step. Explore our collection of high-quality massage guns and find the option that fits your routine, comfort level, and recovery goals.


Quick disclaimer

This article is for education only and isn’t medical advice. If you have a medical condition, nerve symptoms, or vascular concerns—or pain that doesn’t improve—talk to a licensed clinician.


References

Behm, D. G., Wilke, J., Doan, J. B., & Chaouachi, A. (2020). Acute effects of muscle stretching, massage, and foam rolling on range of motion, strength, and performance. Sports Medicine, 50(7), 1189–1202.https://doi.org/10.1007/s40279-019-01251-6

Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance. International Journal of Sports Physical Therapy, 10(6), 827–838.

Konrad, A., Tilp, M., Nakamura, M., & Behm, D. G. (2023). The effects of percussive therapy devices on muscle performance and recovery: A systematic review. Frontiers in Physiology, 14, 1117375.https://doi.org/10.3389/fphys.2023.1117375

Wilke, J., Müller, A.-L., Giesche, F., Power, G., & Behm, D. G. (2020). Acute effects of percussive massage treatment on ankle dorsiflexion range of motion and muscle strength. Journal of Sports Science & Medicine, 19(4), 690–698.

Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce muscle soreness, fatigue, and inflammation. Frontiers in Physiology, 9, 403.https://doi.org/10.3389/fphys.2018.00403

University of Utah Health. (2023). Are massage guns safe?https://healthcare.utah.edu/healthfeed/2023/02/are-massage-guns-safe

Shin, J., & Kim, J. (2022). Vertebral artery dissection associated with mechanical massage device use: A case report. Journal of Stroke and Cerebrovascular Diseases, 31(6), 106424.https://doi.org/10.1016/j.jstrokecerebrovasdis.2022.106424

Therabody. (2024). Percussive therapy science and recovery education.https://www.therabody.com/us/en-us/science.html

 
 
 

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