Massage guns have gained a lot of popularity in recent times. In fact, many fitness enthusiasts swear by them, especially when it comes to reducing muscle soreness. The use of massagers is also called percussive therapy, which involves rapid and repeated pressure with vibrations. While some people find it extremely soothing, others take time to adjust to it.
To understand whether or not massage guns truly work, we spoke to Dr Lakshya Bhaktiyani, Head - Department of Physiotherapy, PSRI Hospital, New Delhi, who shed light on their effectiveness.
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How Effective Are Massage Guns
Massage guns are devices that use rapid bursts of pressure and vibrations to ease muscle tension. They are said to help increase blood flow, loosen tight muscles, and potentially reduce pain and stiffness.
The effectiveness of massage guns is a subject of ongoing research. While studies suggest they may be helpful for reducing muscle soreness and improving range of motion, there's no clear evidence they provide long-term benefits.
Dr Bhaktiyani says, "A growing body of research shows that percussive therapy is effective with a positive impact on range of motion, flexibility, and DOMS (delayed onset muscular soreness). An increasing degree of physical strength and flexibility has been linked to the use of massage guns, according to another analysis. It appears that professionals, committed users, and scientific research all highly recommend massagers."
She adds, “Massagers can aid in releasing tight muscles, facilitating increased range of motion, and improving muscular elasticity. With massage guns acting as pain relievers, this expanded range of motion can help lower the risk of injuries and enhance general performance, particularly for athletes who engage in flexible sports like yoga or gymnastics.”
A 2023 study published in the Journal of Functional Morphology and Kinesiology also found that massage guns may improve flexibility in some muscles, especially after exercise. However, researchers noted that they most likely will not boost strength, balance, or athletic performance.
Role Of Massage Guns In Muscle Recovery
“Every massage technique, including massage guns, has pros and cons of its own. The ideal choice for you will ultimately depend on your unique requirements and preferences, says Dr Bhaktiyani.
Comparing traditional massage and percussive therapy, she explains, “Long, flowing strokes used in classical massage encourage profound relaxation and lower stress levels. This might be especially helpful if you need a break from your regular schedule or are feeling overwhelmed.
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On the other hand, when using a massage gun, you may target particular regions and relieve muscular pain or tightness with an intensive massage. This might not work as well as a soothing massage, but it might be useful for releasing muscular tension.”
Therefore, massage guns can be a useful tool for easing painful muscles, speeding up healing, and lowering the risk of injury. They can aid in the reduction of inflammation by enhancing lymphatic flow, which is a prevalent problem among athletes and fitness enthusiasts, says the doctor, adding that inflammation reduction can speed up the healing process following physical activity or competition.
Limitations And Safety Concerns
The use of massage guns is generally considered safe. However, any abuse in the form of excessive use can lead to damage, particularly if you have recently been injured or have pre-existing medical concerns, says Dr Bhaktiyani.
She advises using the devices cautiously in a low-power setting and staying away from any bony or inflammatory regions, including the spine.
Additionally, it's critical to follow the manufacturer's instructions and set time limits for using the gadget, she concludes.