Key Takeaway
Massage guns improve short-term flexibility and reduce perceived muscle soreness, but evidence for enhancing athletic performance or accelerating strength recovery remains limited.
Summary
This systematic review synthesized findings from 16 studies examining the effects of percussion massage guns on performance and recovery outcomes. The review covered both acute (single-session) and chronic (multi-session) protocols across healthy and athletic populations.
The most consistent finding was that massage guns improve short-term range of motion and flexibility, likely through neurological mechanisms such as increased pain pressure thresholds and reduced muscle tone. Several studies also reported reductions in delayed-onset muscle soreness (DOMS) ratings following exercise.
However, the evidence for performance-enhancing effects was mixed. Most studies found no significant improvements in strength, power, or sprint performance after massage gun use. The authors noted substantial heterogeneity in treatment protocols (frequency, duration, amplitude) across studies, making direct comparisons difficult. They concluded that while massage guns appear safe and beneficial for flexibility and perceived recovery, more standardized research is needed to establish optimal protocols and confirm performance benefits.
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