What’s The Deal Wednesday: Massage Gun

A novel approach to improving training adaptations, reducing overall pain and improving general performance is through the use of Percussive Therapy, applying a massage gun for percussive vibration on musculature for potential performance improvement. The following blog will review our current understanding of an effective protocol, application, and effects on overall performance.

What is Massage Gun/Percussion Therapy?

Percussion therapy was initially created in 1950s by a Doctor of Osteopathic Medicine, Robert Fulford, DO applied at local muscular tissue for muscular pain reduction. Percussion therapy was then advanced in 2008 with the first use of a handheld, self-administered application of percussion therapy via a Massage Gun. Recently, the massage gun has gained increased popularity via application from personal and professional therapeutic usage. An individual can apply percussion therapy in the form of a massage gun by applying the oscillating device over areas of skin to directly impact specific muscles and tendons with short bursts of pressure.

Is Percussion Therapy Effective?

Percussion therapy has been researched using various devices, each device specifically delivering mechanical vibration to muscles and tendons via energy transference. The various applications of percussive therapy include cycloidal vibration, oscillation vibration, local vibration therapy, whole body vibration therapy (WBV) and now handheld vibration equipment. The previous application of percussive equipment have been found to effectively improve physiological adaptations including pain reduction, increasing strength, power and flexibility following single and multiple treatment sessions. Handheld vibration equipment effectiveness is still novel, but the current research states the following:

• Percussion Therapy delivered by handheld massage guns can promote an acute improvement in flexibility and reduction of pain when compared to placebo, alternative, or no treatment.

  • The minimal application for improved flexibility without compromising muscle strength or performance was 4 minutes of massage gun treatment at 48Hz. No significant difference in flexibility was observed when comparing use of percussion therapy versus traditional static stretching.

  • Vibration and massage gun had significant improvement on pain via the Gate-Control Theory of Pain following single and multiple treatments. This included reduction of pain involved in delayed onset muscle soreness (DOMS) at 24, 48, and 72 hours after temporary muscle damage from unaccustomed intensive exercise.

• Current literature also states percussion therapy via handheld massage guns can improve acute muscular strength and power, however current literature has a large risk of variance and bias towards positive results. Further studies need to analyze these physiological improvements prior to recommending massage guns for these particular applications.

Massage Gun Protocol For Effective Treatment

The following parameters were utilized amongst the thirteen studies to determine an effective treatment protocol:

• Device: Hypervolt, Theragun

• Frequency: 30, 40/43, 50/53 Hz

• Amplitude: 10mm, 12mm, 16mm

• Head Attachment: Standard ball, large ball, narrow sided

Typical Treatment:

• Daily to 3x/week

• 5-15 minutes with 1-3 minute rest between applications

Recommendations

Massage gun applied as a therapeutic treatment can be an effective treatment to improve muscular flexibility and reduce pain. Similar muscular flexibility outcomes can be achieved through traditional static stretching and other modes of pain reduction can be achieved with the use of other various alternative treatments including hot/cold therapies. However, the use of massage gun is advantageous versus other alternative treatments due to the overall ease of use, simplicity, and effectiveness with simple one time usage.

Current literature lacks the robustness to determine any additional effects associated with massage gun therapy, especially amongst various populations. However, I’ll continue to update following novel research development and publication. If you are interested in a massage gun, I’ll list a few options below for review. The various massage guns are arranged in best price:quality, best overall, best priced, with all options usable in the standard protocol range.

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References

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;18(2):309-327. Published 2023 Apr 1. doi:10.26603/001c.73795