Massage Guns: They Feel Good, But What Do They Do?
You have likely seen or used a Therabody Theragun or it’s competitor, the Hypervolt by Hyperice. These massage guns are more formally called percussion therapy devices (also fall under an encompassing umbrella term of “vibration therapy”), and they are currently all the rage among fitness marketing. These devices can be found in health care facilities, gym, and sports. A recent article from the International Journal of Sports Physical Therapy called “The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review” gives us a deeper look into the collection of research done on these devices. With massive marketing claims, these percussive therapy devices seem like the ultimate device for your therapy needs. Luckily, there’s a solid body of research articles out there examining the effects and physiological adaptations following use of these devices.
What does it ACtually Do?
It delivers a mechanical vibration, creating energy transferred to the muscle and tendon. When the vibration is applied to the muscle, it induces a tonic vibration reflex. This causes a sustained contraction of the muscle of application while the antagonist (the opposing muscle) is relaxed. Nerve fibers from the muscle to the spinal cord are stimulated. The application of these devices also stimulate a metabolic response. Increases occurs in blood flow, oxygen saturation, and muscle tissue temperature.
Can It Make me More Flexible?
Multiple studies demonstrate an increase in flexibility following the use of these percussive devices! Most of the research examined in this article examined the effects on calves, hamstrings, and shoulder mobility. Time of treatment per given muscle group vary from 30sec to 4min.
Some of these companies also make a vibrating foam roller. Another meta-analysis of existing research demonstrates significant increases in flexibility with use of these devices without.
“The results of this systematic literature review infer that [percussion therapy], delivered by massage guns, can promote an acute response in muscle strength, explosive muscle strength, flexibility, and experiences of pain, when compared to alternative, placebo or no treatment.”
Will It make me stronger?
In addition to flexibility, explosive muscle strength increased when the massage gun treatment was performed prior to exercise. What is explosive strength? It is the ability to produce a high amount of force in a short amount of time, typically called power. This benefit is due to the metabolic changes described above. By prepping the tissues with a massage gun, the muscle tissue is in an optimal state to do exercise.
Can it help with pain?
Many research studies demonstrate reductions in musculoskeletal pain following use of massage guns. They also help with reducing delayed-onset muscle soreness (affectionately known as DOMS). This decrease in muscle pain happens because of the nerves stimulated from the massage gun. These nerves go the spinal cord and compete with the pain signal. The brain then interprets that vibration feeling and gets a much needed break from the pain signal.
so i need to buy one?
The massage guns provide a variety of benefits including increased flexibility, increased explosive power, and decreased muscle-related pain. My opinion is always this - if you like it, use it. There’s plenty of gizmos, gadgets, and tools out there, and they all claim to be the secret to unlocking your true potential. Find what works for you and be consistent.
Want to improve your flexibility and range of motion? We can help you achieve greater flexibility through an exercise program and our manual therapy services including soft tissue work, dry needling, and various other techniques.
Schedule a sports performance training or physical therapy session with us today and start competing at your best!
References:
1. Sams L, Langdown BL, Simons J, Vseteckova J. The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review. Int J Sports Phys Ther. 2023 Apr 1;18(2):309-327.
2. Nakamura M, Sato S, Kiyono R, et al. Comparison between foam rolling with and without vibration on passive and active plantar flexor muscle properties. J Strength Cond Res. 2021;36(12):3339-3344.
Disclaimer: This SciSport blog post is a summary of an article printed in an academic research journal. The purpose of this blog post is to provide readers with academic and educational content in an easy-to-understand format. We take no credit for the material and knowledge presented, and we encourage readers to take a look at the original source provided in the References section
