The Effects of Massage Guns on Performance and Recovery: A Systematic Review

Abstract

The use of massage guns has become increasingly popular in recent years. Although their use is more and more common, both in a clinical and sports context, there is still little information to guide the practitioners. This systematic review aimed to determine the effects of massage guns in healthy and unhealthy populations as pre- and post-activity or part of a treatment. Data sources used were PubMed, PEDro, Scopus, SPORTDiscus, Web of Science and Google Scholar, and the study eligibility criteria were based on “healthy and unhealthy individuals”, “massage guns”, “pre-activity, post-activity or part of a treatment” and “randomized and non-randomized studies” (P.I.C.O.S.). Initially, 281 records were screened, but only 11 could be included. Ten had a moderate risk of bias and one a high risk of bias. Massage guns could be effective in improving iliopsoas, hamstrings, triceps suralis and the posterior chain muscles’ flexibility. In strength, balance, acceleration, agility and explosive activities, it either did not have improvements or it even showed a decrease in performance. In the recovery-related outcomes, massage guns were shown to be cost-effective instruments for stiffness reduction, range of motion and strength improvements after a fatigue protocol. No differences were found in contraction time, rating of perceived exertion or lactate concentration. Massage guns can help to improve short-term range of motion, flexibility and recovery-related outcomes, but their use in strength, balance, acceleration, agility and explosive activities is not recommended.

Supporting athletes during a challenging situation: recommendations from a global insight of COVID-19 home-based training experience

“…vibration tools). In the latter instance, massaging tools such as a massage gun are easy to use and appear effective in improving recovery-related outcomes [ 36 ].…”

Consumer Perceptions of Home-Based Percussive Massage Therapy for Musculoskeletal Concerns: Inductive Thematic Qualitative Analysis

“…For athletes, percussive therapy has been found to improve muscle endurance and delay muscle fatigue without compromising muscle performance [ 10 , 28 ]. Some studies have also commented on the capacity of percussive therapy to improve explosive muscle strength, a valuable dynamic for athletes, while other studies claim no significant association in this domain [ 6 , 29 ]. The benefits of percussive therapy can impact everyday users in addition to high-performing athletes.…”

“…Percussive massage therapy can serve as an adequate home-based musculoskeletal pain intervention for the everyday user. In reducing stiffness, increasing muscle relaxation, and improving muscle tone, percussive therapy encourages the flexibility of muscles and tendons and therefore establishes a better range of motion [6,29,[33][34][35]. Not only that, but also in reducing the tension of muscles and tendons, it additionally works to alleviate perception of pain and thus yield psychosocial benefits [6,29].…”

“…In reducing stiffness, increasing muscle relaxation, and improving muscle tone, percussive therapy encourages the flexibility of muscles and tendons and therefore establishes a better range of motion [6,29,[33][34][35]. Not only that, but also in reducing the tension of muscles and tendons, it additionally works to alleviate perception of pain and thus yield psychosocial benefits [6,29]. The TOLOCO massage gun demonstrated the capacity of percussive massage therapy to be an easily accessible therapeutic modality that is readily available within one's own home.…”

Massage It Out: Physiological Responses to a Percussive Therapy Device Used Intra-Resistance Exercise

“…This heterogeneity in their use may be credited to differential intervention techniques, especially in the timing of therapy relative to exercise. To date, scientists have examined the effects of percussive therapy pre-, post-, and intra-exercise with varying results [7][8][9].…”