Massage guns are everywhere. In gyms, in changing rooms, in homes, on my effing social media timeline. They have even made their way into clinic environments.
Their popularity is driven by claims of increased tissue pliability, enhanced flexibility, and faster recovery.
But as always, what does the science actually show?
Limited Evidence for Physical Changes in Tissue
Despite their widespread use, robust scientific support is sparse, with very few studies being of high quality:
- A 2023 systematic review of 11 studies found that while massage guns may improve short-term flexibility and range of motion, they showed no clear benefit for strength, balance, agility, or explosive performance (The Effects of Massage Guns on Performance and Recovery: A Systematic Review, Ferreira et al.,, 2023)
- A focused study applying a massage gun to calf muscles for 5 minutes after exercise revealed no significant improvement in ankle range of motion, muscle strength, or endurance compared to just rest (Under the Gun: Percussive Massage Therapy and Physical and Perceptual Recovery in Active Adults, Leabeater et al, 2024)
In short: there isn’t strong evidence that massage guns change tissue properties in any lasting or meaningful way.
The Perception Shift: “Feeling” More Pliable
Despite this, many users – and even some therapists – report “feeling” more flexible or relaxed immediately after use.
Clinicians will claim temporary neuromodulation of pain and tone, without altering the tissue itself
This subjective improvement isn’t necessarily to be dismissed, even if it’s rooted in nervous system responses rather than structural change.
But it is my belief that therapists should not be charging for this subjective change brought about by a tool which is both unskilled to use, and often of a comparable price to the appointment itself. There are innumerable ways to help people in pain without relying on tools which can be used limitlessly at home.
My thoughts
Massage guns can give you a feeling of increased pliability and reduced soreness, though often in the short term only. But at present, there’s no strong evidence they produce meaningful, lasting changes in tissue structure or function.
If you currently use one and it helps you unwind or feel better before or after exercise, this is fine. And if this is you I recommend that you continue to use one as part of your recovery and wellbeing!
If you do not use one currently, I do not believe the weight of evidence is strong enough for us to recommend buying and using one.
It’s a tricky one.
So, always be aware of large and often spurious claims from Fit Pros, Influencers, and even therapists with affiliation codes.
Be nervous of any product which is sold on Anecdotal evidence or reviews alone – these appeal to emotion or popularity, not science. “Because everyone else is” is not a good use of your time or money.
And beware of ‘blinding with science’. Popular massage gun websites will openly state that their product can output around 40kg of force, which on the surface sounds impressive. However to deform tissue, and make meaningful change, we need to put multiples of that through the tissue to make minimal differences – much nearer 900kg of force (Three-dimensional mathematical model for deformation of human fasciae in manual therapy, Chaudhry H & Schleip R, 2008) .
In short, they do not touch the sides.
So don’t expect miracles, or buy into extravagant claims, and please use them responsibly, avoiding bony areas or the neck.
And please consider whether paying a therapist to use one on you is cost-effective.
Finally, while generally considered safe, misuse or overuse of massage guns can cause harm – like bruising, nerve irritation, or even rare cases of vertigo when used near the neck. There is even rare cases of overuse causing rhabdomyolysis, a serious, life-threatening condition of a breakdown of skeletal muscle (note; this is very very rare)
For long-term improvements in flexibility and tissue health, progressive loading and active rehab remain the gold standard.
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