Education: University of Washington, Bastyr University
Expertise: Physical Therapy, Orthopedics, Fitness
Bio:
Alex Stone is a Doctor of Physical Therapy and a certified Strength and Conditioning Specialist (NSCA). He currently practices orthopedics in Bellevue, Washington, and manages an online health coaching business via social media (@dr.alexstone). He is passionate about health science education and general health/wellness optimization.
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Hello, and welcome to another article on percussion massage guns.
In this post, we’ll explore massage gun benefits and cover their drawbacks. If you’re considering purchasing a sports massager, understanding the massage gun benefits and limitations of percussive therapy is necessary before choosing your device.
Massage guns are electronic devices often used to relieve pain and improve blood circulation. They do this by producing powerful vibrations that are applied to the skin with the help of a massage gun head.
Sports massagers are a fantastic alternative to other wellness tools like the foam roller.
Trigger point massage provides deeper relief than high-end foam rollers that use vibration therapy. Known as percussive therapy, massage gun benefits include natural pain relief similar to those a massage therapist could provide.
So, let’s see just how beneficial percussive therapy is. We will discuss both the health benefits and the practical massage gun benefits.
Massage Gun Benefits You Should Know
Let’s start with health benefits, shall we?
1. Relaxation and Overall Wellness of Body and Mind
A sports massager can improve overall wellness in many ways, and we’ve listed them below.
Tension Relief A massage gun can help the body release dopamine and serotonin when done correctly, especially by a massage therapist. These two chemicals are responsible for happiness and general body relaxation. But you need to know the right spots to hit and with just the right amount of pressure.
Improved Sleep It’s no secret that quality sleep is essential for maintaining overall wellness. Sleep is vital for focus, alertness, libido, cardiovascular health, and cognitive function. Massaging your body regularly releases serotonin, which keeps you relaxed. If you get it right, the body also releases melatonin, a chemical responsible for keeping you asleep when you need to be.
Massage gun benefits: It can help with general body relaxation.
Overall Boost On The Immune System There are limited studies on how percussive therapy impacts the immune system. However, we know percussive therapy helps to improve blood circulation (we’ll talk about these massage gun benefits later). Because of enhanced circulation, white blood cells and other immunity factors can travel through body tissue more effectively, potentially improving the body’s immune response during stress.
Increased Focus Because percussive massage therapy may improve circulation and blood oxygen levels, your ability to maintain focus may also improve.
The great thing is that to achieve all this, all you need is the best massage gun that suits your needs. You’ll probably need a therapist or someone with some deep tissue massage therapy knowledge to get better results for some of these benefits.
You won’t need a big, expensive device. A compact mini massage gun like the Bob and Brad Q2 Pro, Theragun mini, or the Ekrin Bantam; all have the features to give you massage gun benefits.
A sports massager is a wellness tool for your body and mind.
2. Lymphoma Drainage Massage and How to Boost Blood Flow
A less-talked-about but equally important massage gun benefit, is better blood circulation.
Efficient circulation assists the transportation of blood, which delivers nutrients to promote a healthy body.
Additionally, the boost blood flow also means better oxygen supply throughout the body. These nutrients and oxygen are needed for muscle repair and efficient body function.
Sports massagers are known to boost blood flow (2,3) to the body area to which the massage gun is applied. However, a full-body massage with it may lead to better circulation throughout the body.
How to improve poor blood circulation? First, poor blood circulation has adverse effects on your overall health. Some signs that your circulatory system is impaired include:
Constant fatigue
Swollen legs and arms
Lack of focus and concentration
Painful muscle cramps
Cold feet and arms
If you are experiencing any of these symptoms, consult a licensed medical professional before participating in exercise or percussive therapy.
Lymphatic drainage and stimulation are also very important for maintaining a healthy body and mind.
The lymphatic system(7) includes several lymph nodes placed throughout various areas of your body. These nodes act as little bunkers that store lymphocytes needed to fight infections.
Trigger point treatment has the potential to stimulate these nodes, which in turn may help circulate the lymphatic fluids to areas of the body where they are needed.
Since each individual body has a different amount of skin, fat, muscle, and connective tissue, the size of a massage gun will vary widely depending on treatment goals. A larger person looking for the best deep tissue massage stimulation may need a larger, more powerful massage gun, while a smaller person may only require a more gentle mini massage gun.
Anyone who works out, especially those who lift weights, knows you must lift heavier weights more often to increase muscle strength and mass.
However, pushing the limits means you have to endure the aftermath. Usually, these are painful aches within the muscles (painful muscles)—we call this Delayed-Onset Muscle Soreness (or DOMs), which we will discuss later.
Massage gun benefits your body. This is where it can greatly help with soreness after workout, as massaging your body after strenuous activity helps alleviate soreness and promote recovery(4,5).
This means you can keep challenging yourself in the gym even more. This will typically result in more strength and bigger muscles.
Deep tissue massage in action (Bob and Brad D6 Pro).
Obviously, there are other important recovery factors, such as diet and rest, but having a sports massager at your disposal is a huge plus.
Our Advice:
We recommend a deep tissue massage for improved muscular recovery. We have reviewed some fantastic sports massagers, such as the Ekrin B37 or the Bob and Brad D6 Pro.
4. Muscle Soreness
DOMs can be a real pain and can rage on for up to three days after a heavy workout. Deep tissue massages can greatly reduce this pain and get you going again.
According to a 2014 study(1), vibration therapy can:
Greatly improves muscle endurance,
increase power, and
improve kinesthetic awareness.
But wait a minute. I thought sports massagers offered percussive therapy, not vibration therapy. Well, don’t overthink this too much.
Massage gun benefits: massage gun for sciatica pain
Both therapies use the same mechanism. However, percussive therapy works directly over muscle tissue and has the potential to provide much stronger, specific results. Current research on vibration therapy is a good indicator that percussive therapy may be a much more effective treatment option.
When you are actually experiencing real-time muscle pain, percussive therapy can help by breaking up the pain signals sent by your brain to your body. It’s more or less the same thing as what happens when you hit your head on a hard object and rub the painful spot with your hand. Maybe not exactly, but you get the point.
5. Improved Sports Performance
Sports massagers have become extremely popular in recent years, mostly thanks to athlete endorsements. High-performing athletes have promoted the benefits of Theraguns for pain relief and improved performance.
And we’re not talking about just any athletes or sports people; top performers have endorsed these devices – Marcus Rashford (the world-famous soccer player) is a good example.
A man using a massage gun on his Biceps to treat muscle soreness
6. Rehabilitation – Post Injury Care
Massage gun therapy is highly recommended for rehabilitation treatment because it not only hastens recovery but can also prevent re-injury.
Using them during rehabilitation is supplementary to the standard methods of rehabilitation therapy. They assist in achieving improved healing and recuperation of atrophied or damaged muscles caused by trauma or illness.
Because percussive therapy facilitates efficient circulation within those areas (fascial tissues and muscles), flexibility is enhanced, and the healing process may be quicker.
Some examples of conditions which may benefit from the use of a massage gun are:
Muscle soreness
Sciatica
Muscle cramps and spasms
TMJ syndrome
Non-specific low back pain
Shin Splints
Carpal Tunnel Syndrome
Massage gun benefits: recommended for rehabilitation treatment.
It’s not all painkillers, needles, and rigorous dietary supplementation when it comes to relieving pain. There are many less-invasive and comforting ways to alleviate chronic pain.
Finding the best massage gun, along with the guidance of experienced rehabilitation specialists (such as pain management specialist, massage therapist, physical therapist, chiropractors, etc.), may be just what you need to treat your pain effectively.
With the help of your sports massager, you can target the painful area to improve circulation and reduce stiffness around joints and muscles. Although the area may be slightly uncomfortable initially, our chiropractic expert assures us that it will become more tolerable as it relaxes.
Over time, and with the careful use of your sports massager, you may begin to notice significant improvements in tissue relaxation and enhanced function of muscles and joints, as confirmed by our chiropractic expert’s observations in clinical practice.
8. Nervous System Stimulation
Nerve function is crucial for leading a long and healthy life. Percussive therapy can stimulate the nervous system and potentially improve certain essential functions.
One potential effect of percussive therapy is simulating the production or release of feel-good hormones such as serotonin and dopamine. Optimal levels of these hormones(5) mean sharper focus and a generally elevated mood.
The conclusion is that percussive therapy may help you chill out in the evening after a long day, feel better the next morning, and overall improve your mental well-being over time. The key to success is to use it regularly in your daily routine.
Massage gun benefits: Your new best buddy, the massage gun, can help you feel better.
9. Facilitates Lactic Acid Release
Literally, every athlete or gym enthusiast will tell you how frustrating it can be when you are working out and suddenly feel tuckered, nauseated, and cramped.
This happens when there isn’t enough oxygen in the body’s muscles, which is essential to convert newly formed lactate into energy. As a result, lactic acid build-up happens faster than the body can burn it up.
Massage gun benefits: can improve sports performance.
A sports massager can help dispel the extra lactic acid in the circulatory system and get you going again. This also can potentially reduce DOMs, which may happen later.
10. Breaks Up Scar Tissue
There are accounts, though not backed up by scientific research, that percussive therapy can be very effective in reducing scar tissue. More importantly, however, percussive therapy has been reported to ease the pain around scar tissues.
As a result, this technique is not only recommended for sports injuries but for post-surgery scar tissue treatment as well.
Deep tissue massage provided by massage guns can help push out waste, improve blood circulation, and release tension. This, in turn, helps improve tissue metabolism. This healthy exchange aids in preventing injuries and also likely hasten tissue repair.
Improved tissue health will support more regular exercise and, with the correct training, can lead to improved flexibility. Sports massager is also frequently used while stretching to help improve the depth of stretch, potentially leading to improved muscle and joint flexibility.
We recently published an article on massage guns for arthritis, highlighting their possible benefits for achy joints and muscles, as well as range of motion.
Massage gun benefits: The Ekrin 365 is used by a person with rheumatoid arthritis (with good results).
12. Injury Prevention
Not only can percussive therapy be used to promote recovery from soreness after workout, but it can also be used for injury prevention before your workout. A sports massager can be used on the muscle to warm up.
The additional blood flow created from using a muscle massager is a great way to prime your muscles for training (runners can greatly appreciate it).
This dramatically reduces the risk of injury.
Massage gun benefits: can be used to accelerate warm-up and recovery.
5 Practical Percussive Therapy Benefits
Apart from the health benefits percussive therapy can provide, there are practical reasons why you may want to own one.
Some of them are:
They are good substitutes for a massage therapist. We recommend getting a pro massage, but if you know what you are doing, a sports massager is an inexpensive therapist or chiropractor. You can use one anytime you need to without worrying about the cost associated with a practitioner. IMPORTANT: We are not suggesting these tools are better than or can replace the expertise of professional therapists. We advocate for a sports massager as part of your wellness routine, offering support alongside the skilled care therapists or chiropractors provide.
They are at your disposal at home. Sometimes, searching for a ‘pain management specialist near me’ can be a hassle, especially when you are not feeling like it, it’s too late, or you are simply tired. Just rev on your sports massager and get to work on your sore muscles.
You can use a sports massager on your family or loved ones. Again, this emphasizes how cheap having a massage gun can be. If visiting a therapist is expensive for you, taking your entire family there is even more expensive.
Have a massage on the go. You can carry a massage gun with you almost anywhere. Sure, some are heavy and bulky, but a mini massage gun, such as the Theragun Mini, the Ekrin Bantam, or the Bob and Brad Q2 Pro, offers portability.
You get direct feedback when massaging yourself, and you learn about your body as you do so. This is highly recommended if you want to achieve a healthy life.
5 Massage Gun Pros and Cons?
OK, we discussed some key massage gun benefits, but what about the cons?
The risk of incorrect use. You’ll notice that we have insisted on knowing what you are doing with a massage gun. It’s a personal massage tool, meaning it’s only as good as the user. You run the risk of injuring yourself or not getting the desired results. Luckily, we have a post on how to use a massage gun properly and effectively. Also, don’t forget to read the instructional manual on how to use the sports massager.
The risk of aggravating injury or other chronic conditions. Apart from the injuries we have listed above, using a sports massager on injuries like sprains, broken bones, or large swellings is not recommended. Chronic pain conditions like hypertension, varicose veins, rheumatoid arthritis, and others could become worse. Talk to a doctor about your condition before using one.
Potential for causing itchy skin. Itchy skin can occur if you use the massage gun for an extended period or in a high setting. This is often due to increased blood flow and stimulation of nerve endings. If you experience this, adjusting the device’s use or consulting our detailed post on managing itchy skin after using a massage gun may help mitigate the issue.
Massage guns can be heavy and bulky. This is true; some sports massagers can be bulky and heavy, making them challenging. However, some are compact and light (the Ekrin 365 is one example). If the full-sized ones are too heavy, you can also have mini massage guns.
High initial price point – Theragun and Hypervolt are good examples. This was an issue when sports massagers first entered the market. However, we can confirm that prices have significantly decreased with the availability of many massage guns.
Still, some options, like the Theragun Mini or the Theragun Professional, remain pricey. Yet, it’s worth noting that Theragun offers premium quality. There are, however, alternatives that are just as effective and often of comparable quality but at a much lower price. In fact, the sports massager we voted as the best massage gun for 2024 (Ekrin B37) is actually half the price of the Theragun Pro. Also, the Bob and Brad D6 Pro massage gun is as punchy as Theraguns.
A high-quality massage gun doesn’t have to cost $600 – The Ekrin B37S is half the price but just as good as the top-shelf Theragun Pro. Learn more: Ekrin B37S Review.
Are Massage Guns Safe?
Having gone through all the rap about how beneficial massage gun therapy is, can we recommend it? Absolutely!
When used correctly, percussive therapy is one of the top methods for muscle recovery. Moreover, we believe it’s wise to consult an expert if you have doubts about your own ability to use a sports massager.
Lastly, avoid overdoing it. When you notice the area you’re massaging turning red or losing sensation, it’s probably a good sign that you need to move on to another body part.
Don’t hold the device over one spot for more than 20 seconds. Keep it moving over the skin. Many companies recommend limiting time spent on any single area of the body to a few minutes at most.
Percussive therapy is safe and effective for our beloved seniors (pictured: Theragun mini).
When Should You Not Use A Massage Gun?
Massage guns can cause pain. A new onset of pain usually means you are applying too much pressure or the speed is too high. Check that you are applying the right pressure for the body area you are massaging.
Avoid touching nerves. When you feel an electric shock-like pain, stop immediately.
Do not use them directly on bony areas. The spine, neck, fractures, or wounds.
Only use them on muscles for completely assured safety; otherwise, consult an expert.
Do not use them on an area that has impaired sensation. Don’t continue massaging that area if you are not getting precise sensorial feedback. You risk causing more damage than repair.
Do not use massage guns if you are on blood thinners For example, heparin and warfarin prescriptions.
Seek medical advice first before using a massage gun if you have:
An inflammatory disorder
Warfarin and heparin prescription
Muscle strain, varicose veins, ligament sprain, high blood pressure, and conditions affecting blood vessels like thrombosis.
How Do I Know What Massage Gun to Buy?
We may spend ages debating the benefits and how you should take care of it when using one. However, it goes without saying that different people have different needs. That’s why getting the right muscle massager makes a huge difference, not just in addressing your pain points but also in avoiding injury in the process.
There are a few things that you should know when you go out to buy one. We have discussed them in most of our guides, but these are important:
Stall force: This is the amount of pressure it takes to stall the motor of a particular device. The higher the number here, the deeper it can hit. This usually combines with the following:
Amplitude: This is the distance that the massage gun head travels back and forth as it hits the skin in what we call percussions per minute.
The stall force and amplitude combination will often clue you into what the sports massager can do.
If you have big muscles, a sports massager with a high stall force and long amplitude will serve you well. The Bob and Brad D6 Pro massage gun has a stall force of 85 lbs (in our eyes, it is about 60 lbs) and a 16 mm amplitude, which are the top features of a sports massager.
Similarly, the Ekrin Kestrel has a 13mm amplitude and revs up to 3500 RPM (the highest we have seen).
On the other hand, if you are looking for something to relax or get the blood flowing, you probably just need a mini massage gun. The Ekrin Bantam or the Bob and BradQ2 Pro are perfect. Mini massage guns have lower stall force and shorter amplitudes than their larger counterparts, offering a more vibrational experience; they are also very portable.
There are other things to look out for, such as the percussion range, the number of speed levels, the number of massage gun attachments, and others that we have discussed in length in our guides.
Massage Gun Benefits: Conclusion
As you can see, the number of massage gun benefits vastly outnumber concerns or disadvantages. For us, however, and I’m sure most users as well, one of the greatest massage gun benefits is that you can perform deep tissue therapy on yourself.
Sometimes, you don’t have the time to visit a pain management clinic, a masseuse, or a chiropractor but need immediate pain relief. In that case, personalized percussive therapy is your friend. You can combine passive and active recovery methods (the active recovery being you massaging yourself) to heal your muscles and relieve pain efficiently.
We all get stressed from daily life activities. However, failure to manage this stress properly could hurt your health over time. A tool like a massage gun could be a hack to manage stress successfully and conveniently while getting other benefits.
Effect of Whole Body Vibration on Skin Blood Flow and Nitric Oxide Production Paula K. Johnson, MS, J. Brent Feland, PT, PhD, A. Wayne Johnson, PT, PhD, Gary W. Mack, PhD, and Ulrike H. Mitchell, PT, PhD https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4764225/
Effects of whole-body vibration on blood flow and neuromuscular activity in spinal cord injury A J Herrero , H Menéndez, L Gil, J Martín, T Martín, D García-López, A Gil-Agudo, P J Marín https://pubmed.ncbi.nlm.nih.gov/21042329/
The effects of whole body vibration therapy on bone mineral density and leg muscle strength in older adults: a systematic review and meta-analysis Ricky W K Lau, Lin-Rong Liao, Felix Yu, Tilda Teo, Raymond C K Chung, Marco Y C Pang https://pubmed.ncbi.nlm.nih.gov/21849376/
Short-term effects of vibration therapy on motor impairments in Parkinson’s disease Lauren K King, Quincy J Almeida, Heidi Ahonen https://pubmed.ncbi.nlm.nih.gov/20037223/
NOTE: We only use high-quality sources and rely on peer-reviewed studies, academic research institutions, and medical associations to support the facts within our articles.
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Luke Deszczulka
Luke Deszczulka
Hi! I'm Luke, a Biomedical Engineer with a passion for sports. I'm a lead reviewer for massage guns and wellness tech products at Massage Gun Advice. Alongside a dedicated Experts Board, I ensures each review is the result of thorough testing, in-depth research, and rigorous fact-checking, providing our readers with reliable and comprehensive insights.
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