Do massage guns work? Your massage gun FAQs, answered - Runner's World UK

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Massage guns are all the rage, but do you know how to get the most from yours?

Handily, many massage guns come with a corresponding app these days, offering tips for usage or even visually guided routines, which you can follow along to. But if yours doesn't, or you simply can't be bothered to download another app, then read on for our whistle-stop guide on how to use one – plus, what the research really says about their purported benefits...

How do massage guns work?​

Massage guns deliver rapid pulses through the muscle; this is called percussive therapy. By doing so, they promote an increase in metabolic activity in the muscles, including a boost in temperature and blood flow. They’ve also been reported to reduce muscle stiffness, leading to increased flexibility.

But do massage guns actually work?​

Most studies to date have looked at using massage guns pre-activity; this seems to be where they are best utilised as they ‘prime’ the muscle for activity. However, up until now, there has been a lack of specific research on the effects of percussive therapy delivered by massage guns on physiological adaptations.

But a recent 2023 study, published in the International Journal of Sports Physical Therapy, investigated the research conducted on the effects of percussive therapy on performance in strength and conditioning settings. It found a significant relationship between a single application of percussive therapy delivered by massage guns and an acute increase in muscle strength, explosive muscle strength and flexibility.

Moreover, further research published this year, in the Journal of Functional Morphology and Kinesiology, found the usage of massage guns to be effective in reducing post-workout DOMS (delayed onset muscle soreness). The systematic review found reductions in stiffness after a fatigue protocol, as well as improved range of motion and flexibility.

Conversely, though, it also found that using massage guns before before a strength activity (e.g., weight training) can have performance-harming effects, concluding that 'further high-quality studies need to be conducted focused on the true physiological effects of these instruments'.

Despite this, Lorna Sams, a researcher with the Open University whose work focuses on massage guns, cites their benefits pre-run. ‘People haver reported feeling “buzzing” or “energised” after using them, so there’s a feel-good factor around them, too,' she explains.

Plus, a gun can reach areas that a foam roller can’t – and it’s something you self administer. ‘Some people don’t like a manual massage, as they might not be comfortable with people touching them, so it gives them access to a massage technique that they’re comfortable with,’ she says.

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How do I use a massage gun?​

Guide the gun over the belly of your muscle or your tendons, using tolerable pressure and avoiding bony bits of your body, such as elbows and knees. In Sams’ latest study, the protocol that worked best for lower-body muscles was using the gun three times a week, with at least 24 hours’ rest between, and increasing the speed over the week – slow, medium then fast. Aim for one minute on each muscle group: glutes, quads, calves and hamstrings. Do four minutes per leg.

Which attachment do I use?​

The bigger, more ball-shaped attachments are for your bigger muscles: quads, hamstrings, calves and glutes. ‘For the smaller muscles – biceps, shoulders – you might want to go for one of the smaller attachments’, says Sams. The very small, hard ones, shaped like a finger, can help to release knots or pressure points.

What’s the cost?​

Prices vary greatly, but the guns all essentially do the same thing.‘There are devices that do a great job without breaking the bank,’ says Sams. ‘A lot of it is personal preference, as things like the handles can vary quite a bit: some are like guns; others have a triangle shape to them.’

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