Massage Guns - Do they Really Work?
So, what is a massage gun, and do they really work?
Anyone who has spent any time training with me knows that I am a big fan of Self-Myofascial Release (SMR) - otherwise known as foam rolling.
Foam rolling is one of the first skills that I teach new clients. I include foam rolling exercises in both the warm-up and cool-down parts of the workout. Realizing that most clients are presenting with muscle imbalances and constrained range of motion (ROM), I know that SMR can make an immediate training impact on their bodies.
Best of all, research establishes the benefits of using SMR before and after exercise.
The conclusion of a systematic review of the published studies indicates that SMR using either foam rolling or roller massage may have short-term effects of increasing joint ROM without decreasing muscle performance. This research finds that foam rolling and roller massage may also attenuate decrements in muscle performance and reduce perceived pain after an intense bout of exercise.
Having now scientifically established the benefit of foam rolling before and after exercise, we introduce the “Massage Gun” - just in time for Christmas.
So, what is a massage gun, and do they really work? Again let’s check the research.
First, what are massage guns? According to this website, massage guns (sometimes called “percussive massage treatment” or “vibration therapy”) are portable, handheld devices that look like a power drill and, in some cases, sound like one. They’re almost always wireless — most use a rechargeable battery — and they come with interchangeable attachments.
Massage Guns
They are portable, handheld devices that look like a power drill and, in some cases, sound like one
The website further explains that when the gun is placed on your muscles and turned on, the attachments vibrate or “percuss” at a high frequency and low amplitude of movement, which advocates claim promote recovery from workouts and improve overall performance while reducing soreness.
I admit, I probably would not be someone to run out and buy one since I have been reasonably content with the results of the traditional foam roller, which incidentally is much less expensive. However, knowing what a fan I am of SMR, my daughter generously gave me one for my recent birthday. I tried it. I loved it, but what does the research say about its effectiveness?
A study I found in the Journal of Sports and Medicine involved sixteen healthy recreational male athletes. Anyone with a history of lower leg injuries, any type of neuromuscular disorder, and elite athletes were excluded from the study. Participants visited the laboratory for two sessions, with a two-day break in between, at the same time of day. The percussive massage treatment and the control trial were performed in random order. Before and after both treatments (massage and control), dorsiflexion ROM and Maximum Voluntary Contraction (MVC) torque of the plantar flexor muscles were determined.
The researchers found that a five minute massage of the calf muscles increased ROM, but had no change in MVC torque output. Therefore, the researchers suggest including a percussive massage treatment in a warm-up regimen to optimize the flexibility level of an athlete, without losing muscle performance.
Wait! Isn’t that the same conclusion that researchers came to regarding foam rolling? Sounds like it to me. So that means they both work. Maybe not one better than the other, but they produce similar beneficial results.
Here is my conclusion: pick the one you like best and enjoy the outcome.
